Chia seed water has gained significant popularity across social media platforms, with many influencers touting its benefits for aiding constipation, promoting bowel regularity, and assisting with weight loss. A viral TikTok video showcases a woman drinking a mixture of chia seeds, lemon juice, and water, claiming that after just four days, she has never felt more regular. This drink, sometimes referred to as “the internal shower,” typically combines a couple of tablespoons of chia seeds with water and a splash of lemon juice for flavor.
Nutritionists note that claims surrounding the benefits of chia seeds hold some truth. Amanda Lynett, a dietitian at Michigan Medicine, highlights the exceptional fiber content of chia seeds as a valuable dietary recommendation for encouraging bowel regularity. However, it’s essential to recognize that the advantages of chia seeds can be enjoyed in various forms, including as toppings on oatmeal or yogurt, or incorporated into smoothies, puddings, and baked goods.
In terms of research, while experts admit there aren’t specific studies directly linking chia seeds to reduced constipation, there is compelling evidence indicating that dietary fiber—an abundant component of chia seeds—can significantly aid digestion and bowel health. A typical two-tablespoon serving of dry chia seeds contains nearly 10 grams of fiber, which is more than double what you'd find in a medium Red Delicious apple, contributing to the recommended daily intake of 21 to 38 grams for adults.
Chia seeds contain both soluble and insoluble fiber. Soluble fiber forms a gel-like substance that helps soften stools, while insoluble fiber adds bulk, making bowel movements easier to pass, as noted by gastroenterologist Dr. Sophie M. Balzora. Thus, while chia seeds can indeed assist with constipation, other fiber-rich foods such as fruits, vegetables, nuts, seeds, and whole grains are equally effective. Hydration also plays a crucial role in alleviating constipation.
On the topic of weight loss, some social media posts claim rapid weight reduction through chia seed water, with one woman stating she lost four pounds in three days. However, experts argue that such quick changes are often due to water weight loss rather than fat reduction. Chia seeds can help increase satiety, potentially leading to reduced caloric intake over time, which may support weight loss.
While consuming chia seeds in liquid form might help avoid digestive discomfort, it is advisable to soak them first to leverage their expansion and gelling properties. Starting with a tablespoon or less to assess your tolerance is recommended, as individual responses to fiber intake can vary. If any concerning digestive symptoms arise, consulting with a healthcare professional is essential for proper evaluation and care. —NYT
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