Nuts and seeds are having a serious moment as more people lean into plant-based eating. But chia seeds are stealing the spotlight—especially thanks to their fibre and protein punch. While they’re often thrown into smoothies or stirred through oats, there’s one trending use for them that’s all over TikTok right now: chia seed water.
Nicknamed the “internal shower,” chia seed water is backed by fans who claim it keeps digestion moving and delivers a decent protein hit. But while it might feel like the latest wellness craze, this drink isn’t exactly new—some dietitians have been sipping it for years.
“I recommend this to patients and clients a lot,” says registered dietitian Jessica Cording. “I drink it too, especially when I travel.”
Still, despite the hype, chia seed water isn’t a miracle drink and it’s not for everyone. Like with any health trend, it’s important to understand the facts and check in with your GP before making it a daily habit.
Here’s what dietitians want you to know about chia seed water, plus how to make it at home.
Chia seed water nutrition
Chia seed water is exactly what it sounds like: chia seeds soaked in water. That’s it.
Don’t let the simplicity fool you, though—chia seeds are small but mighty. They’re rich in fibre, protein and antioxidants, and also offer nutrients like calcium, iron, magnesium, phosphorus, B vitamins and zinc, says Cording.
Here’s a quick look at the nutritional profile for 2.5 tablespoons of chia seeds
- Kilojoules: 138
- Protein: 4.68 grams
- Fat: 8.7 grams
- Fibre: 9.75 grams
- Carbohydrates: 11.9 grams
Potential benefits of chia seed water
Thinking about giving chia seed water a go? Here are a few reasons it might be worth adding to your routine.
It’s a convenient source of fiber
Most Australians fall short of the recommended daily fibre intake, but chia seeds offer a simple fix. “I’m most likely to recommend chia seed water if someone’s trying to increase their fibre,” says Cording. “Some people find it easier to get fibre in liquid form, especially when they’re travelling.”
It’s also handy when your usual healthy options are harder to access—chia seed water takes just minutes to prep and can help keep your gut moving. And it’s this fibre content that underpins many of its other potential benefits.
It can help keep you regular.
This is one of the top claims you’ll see online and dietitians say there’s something to it. “One of the things I love about chia seeds is their ability to gel in liquid,” says registered dietitian and nutrition instructor Lindsay Malone. “Because they’re high in fibre and absorb many times their own weight in water, they’re a great bowel regulator.”
That said, if you deal with regular digestive issues, check in with your GP before trying chia seed water—some people benefit from added fibre, while others may need a different approach.
Still, for those who experience occasional constipation or loose stools, chia seed water might help with balance. Just make sure you’re drinking plenty of plain water too. Without it, the added fibre could actually lead to dehydration or make things worse.
Cording adds that reactions vary: “Some people may be running to the bathroom within half an hour, while others might not notice much change. Everyone’s digestion is unique.”
It may support blood sugar management.
The fibre in chia seed water may help to prevent spikes in blood sugar by slowing down digestion, explains Malone. When your diet includes enough fibre, your blood sugar tends to stay more stable over time.
That stability matters. Blood sugar spikes can lead to energy crashes and cravings, Malone adds. A fibre-rich option like chia seed water might help smooth out your mood, curb those snacky urges, and give you more consistent energy throughout the day.
It can help you feel full.
Chia seed water isn’t a meal replacement, but it’s more filling than your average drink. One serve contains about 138 kilojoules, 8.7 grams of mostly polyunsaturated fats, and nearly 10 grams of fibre—so it’s got some staying power.
That’s why Cording often sips it as a travel snack when meals aren’t readily available. “The fibre and fluid work magic together,” she says. It’s a practical, portable way to manage hunger when you’re on the go.
How to DIY chia seed water
This drink couldn’t be easier to make. Simply add 1 to 2.5 tablespoons of chia seeds (tip: start small and build up) to around 240ml of water—either chilled or at room temperature. Stir well, then let it sit for about five minutes so the seeds can absorb the water and form a gel, says Malone. Don’t skip this step—dry chia seeds can be a choking hazard.
“It doesn’t have a strong flavour,” says Cording. If you prefer a little zing, a squeeze of lemon or lime works well.
If it’s your first time trying chia seed water, Cording suggests testing it at home—or somewhere close to a toilet. “I wouldn’t recommend having it for the first time on an eight-hour road trip,” she says.
Other ways to get your chia
Chia seed pudding is a favourite with dietitians—it’s typically made by soaking chia seeds in milk. But that’s not your only option. “You can also stir chia seeds into smoothies or oatmeal,” says Malone. Cording likes adding them to yoghurt as well.
Not a fan of the texture? Malone suggests blitzing the seeds in a high-speed blender or coffee grinder before soaking to create a smoother consistency.
Potential risks and side effects
Chia seed water has its perks, but it’s not for everyone.
If you’re not used to a high-fibre diet, you may experience bloating or gas at first. “Any time you increase your fibre intake, you should do it gradually,” Malone advises.
Because chia seeds absorb water, constipation can become an issue if you’re not staying properly hydrated. That’s why it’s important to drink extra water throughout the day.
Trying to drink unsoaked chia seeds is another no-go—they can swell and cause choking. “It’s really important to let them soak and soften,” Cording says.
Lastly, if you have a gastrointestinal condition where seeds are off the menu, it’s best to steer clear. Speak to your doctor or dietitian before adding them to your diet.
Bottom line
Chia seed water can be a simple, convenient way to up your fibre intake, but it’s not a magic fix. “It’s just one option in a broader mix of fibre-rich foods,” Cording says. A varied diet will always be your best bet for long-term health.
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