The drink, dubbed “chia water,” is being promoted as everything from a metabolism booster to a “washing machine for your insides.”
However, experts say it’s not a magic cleanse, and it can cause problems if not used carefully.
Texas Children’s Hospital dietitian Kristi King says chia seeds are a nutritious addition to most diets. They’re packed with fiber, a little protein, calcium, magnesium, omega‑3s and essential fatty acids. These valuable nutrients can help lower blood pressure and reduce overall inflammation when combined with healthy eating.
Yet she warns that people can overdo it and defeat the purpose of the health trend.
“If we consume too much too quickly and we don’t stay hydrated throughout the day, you might end up actually having more GI discomfort, more bloating, and could actually cause constipation,” King said.
How to make chia water work for you
When chia seeds are mixed with liquid, they swell and form a gel-like coating. That texture is what helps some people feel fuller before a meal, but it’s also why preparation matters.
King recommends this basic formula:
1 tablespoon chia seeds
16 ounces (2 cups) of water
Let it sit 20-30 minutes so the seeds can fully hydrate and plump
Allowing the seeds to soak is important for both comfort and safety. Dry chia seeds can rapidly expand when they hit liquid, which in rare cases has been linked to choking or blockages, especially in kids or people with swallowing difficulties.
Soaking them for too long can also make the mixture overly thick or “slimy,” which can be harder to drink and more difficult to digest.
Don’t overdo it on fiber
Most Americans don’t get enough fiber, and chia seeds can help close that gap.
According to King:
Women should aim for 20-25 grams of fiber per day
Men should aim for 30-38 grams per day
One tablespoon of chia seeds mixed into 16 ounces of water provides about 5 grams of fiber. That’s a meaningful boost, but suddenly adding several tablespoons a day without enough water can backfire, causing:
Bloating
Cramping
Gas
Constipation
Those uncomfortable side effects can quickly cancel out any perceived “detox” benefit.
not used carefully
Other easy ways to use chia seeds
If drinking “chia water” isn’t appealing, or the texture is too slimy, you can still get the benefits without following the TikTok trend. King suggests:
Sprinkling a small amount of chia seeds on yogurt, oatmeal, or salads
Adding them to smoothies
Stirring them into overnight oats or pudding‑style snacks
These options allow you to control the portion size and texture while still increasing daily fiber intake.
Used in moderation and prepared safely, chia seeds can support digestion and overall health. Misused or overdone, though, can lead to a choking hazard or leave you feeling bloated and uncomfortable instead of “cleansed.”