Q: I still see “Chia seed water” through all social networks, with influential people who assure that it helps with constipation, intestinal regularity and weight loss. It’s true?
In a video of Tiktok, a woman agitates a plastic bottle with chia seeds, lemon juice and water. He is on his fourth day of drinking the liquid, he says. He adds: “Let me tell you something, that is, as, the most real thing I have learned on the Internet. I am the most constipated person I know,” but since I take Chia’s seeds, he continues, “I’ve never been so regular.”
It is a common phrase in Tiktok, where many videos about “the inner shower” – as this drink has been baptized – add up to millions of visits. Chia seed water is made with simple ingredients: one or two tablespoons of seeds, water and, perhaps, a splash of lemon juice to give flavor. It is said that drinking has great benefits, such as relieving pain, improving intestinal regularity and even favoring weight loss.
To some extent, these statements are true, said Amanda Lynettdietitian specialized in gastroenterology and hepatology of Michigan Medicine. Thanks to their high fiber content, chia seeds are one of their dietary recommendations for people with constipation.
However, It is not necessary to take them in water to obtain their benefits. The experts claim that, regardless of how they consume – lived on oatmeal or yogurt, or mixed in puddines, baked products or smoothies -, Chia seeds help digestion.
What do research indicate?
When asked if any study has evaluated whether chia seeds can reduce constipation, experts indicated that they do not know any specific. But, in general, there are good research that shows that dietary fiber – an essential nutrient in these seeds – can help.
A ration of two tablespoons of chia seeds contains almost 10 grams of fibermore than double what an apple Red Delicious Median contributes, and represents an important part of the 21 to 38 grams recommended per day for most people.
According to Sophie Balzora, Nyu Langone Health, the seeds contain soluble and insoluble fiber. Soluble fiber forms a gelatinous substance when dissolving in water, which helps keep the stoolswhile insoluble fiber provides volume, facilitating evacuation.
Thus, there is something really in the idea that chia seeds can relieve constipation. Lynett added that they can also help reduce swelling and digestive discomfort.
This laxative effect is not exclusive to Chia, according to Joanne Slavin, dietitian and professor of food science and nutrition at the University of Minnesota. Other foods rich in fiber – as nuts, seeds, fruits, vegetables and integral cereals – can also help, as well as stay hydrated or consume fiber supplements such as the Psilio shell.
Some social media users claim that chia water helps lose weight quickly. A woman on Tiktok said she lost almost two kilograms in three days.
According to Balzora, these rapid changes are due, Probably, to the loss of water after going to the bathroom, not to a reduction of body fat. Most likely that weight will recover when moisturizing again.
However, chia water could generate a feeling of satiety that reduces caloric consumption. “You will feel more satiated than if you had eaten, for example, a panecillo,” Balzora added. Over time, this could contribute to more sustained weight loss.
Does water do something special?
According to Lynett, consuming chia seeds in liquid can be more pleasant for the stomach than to ingest them dry.
When they soak in water, the seeds expand and generate a viscous substance called mucilage, explains Elvira de Mejía, professor of Food Sciences at the University of Illinois Urbano-Champaign. This mucilage helps to swell stool and keep them soft.
When ingesting dry seeds, that expansion occurs in the intestine, which can cause irritation and cramps, Lynett said.
Regardless of how the level of discomfort will depend on the amount of fiber that is usually ingested. It may be necessary to experiment to find the appropriate dose that relieves constipation without causing discomfort.
Lynett recommends starting with a spoonful (or less) and soaking the seeds in water, milk (to make pudding) or add them to oats or smoothies until they expand visibly.
Of course, if you notice worrying changes in your intestinal habits – unusual stake, blood in the stool, vomiting or intense abdominal pain – it is advisable to stop consuming chia seeds and consult the doctor, since these symptoms can be signs of a serious condition, Balzora warned. In that case, it is best to go first with a primary care doctor, who could lead you to a gastroenterologist.