Chia seed water is trending on social media as a natural remedy for constipation and a tool for weight management. This simple mixture of chia seeds, water, and lemon juice is rich in fiber, which can promote healthy digestion. Nutrition experts say chia seeds are packed with both soluble and insoluble fibers that soften and bulk up stool, making it easier to pass and thus aiding regular bowel movement.

While many users claim dramatic benefits, such as quick weight loss, experts caution that these rapid changes are more likely due to water loss rather than fat loss. However, the high fiber content in chia seeds can help you feel fuller longer, potentially aiding in long-term weight management. Professionals recommend soaking chia seeds in liquid before consuming them to prevent digestive discomfort, such as bloating, since soaking allows the seeds to expand outside the stomach.

Starting with small amounts and gradually increasing the intake can help your digestive system adjust without side effects. But, if you experience significant or sudden changes in your bowel habits, it’s best to consult a doctor to rule out any serious conditions. This approach ensures you enjoy the benefits of chia seeds without discomfort.

SOURCE:

N.Y. Times, March 18, 2025