Can drinking chia seed water help you lose weight?

Odds are that if you're looking for healthy diet tips, you've probably seen chia seeds pop up time and time again.

This nutrient-rich seed feels like a staple of recipe blogs, lifestyle magazines, wellness influencer reels and TikToks, and that's for good reason!

Adding chia seeds to your diet is a shortcut to healthier living and a vital source of fibre, omega-3 fatty acids, antioxidants, and other essential nutrients that help your body work, feel, and look better.

While these health benefits are well documented, their relationship to weight loss has been a relatively new conversation, and the concept of chia seeds in water for weight loss specifically is even newer.

So, what does drinking chia seed water have to do with losing weight, and what are the other health benefits chia seeds can bring to your life and your body? To answer these questions, let's first take a look at what chia seeds are.

What is chia seed water?

Chia seeds are small black or white seeds from the Salvia Hispanica plant — a member of the mint family native to Southern Mexico and Central America. 

These tiny seeds have been part of traditional diets for over 5,000 years, once fuelling ancient Aztec and Mayan civilisations [1]. 

While they’re now a staple in smoothies, breakfasts and baking, one of the simplest and most popular ways to enjoy them is by soaking them in water. 

The result? Chia seed water — a gel-like drink that’s packed with nutrients and praised for its potential role in supporting weight loss and digestion.

Health benefits of chia seed water

As a nutrient-rich source of omega-3 fatty acids, fibre, protein, antioxidants and various vitamins and minerals like calcium, magnesium, and phosphorus, chia seeds can play an important and positive role in your diet.

You'll find many articles on the role in heart health chia seeds play, as well as the role in bone health chia seeds can take, but even beyond that, they've been found to [1]:

• Assist in reducing blood pressure
• Lower cholesterol levels
• Support digestive health and overall gut health
• Support skin health, particularly around acne, dry skin, and wrinkles
• Reduce inflammation
• Protect against chronic disease
• Improve mental health

Adding chia seeds to water is a great way to support your body in all of these respects, but it’s also been found to potentially help with weight loss due to the effect chia seeds in water have on reducing your appetite [2].

Can chia seed water help with weight loss?

Chia seeds absorb water, with some studies finding that the seeds can grow up to 12 times their size when taken in liquid, and the effect creates a large gel and increases the overall density [3].

This effect continues in the stomach, with chia seeds absorbing other liquids and gastric juices in your body, which creates the feeling of fullness.

In that sense, while there haven’t been any studies yet specifically exploring the relationship between consuming chia seed water and weight loss, there have been numerous other studies that have found that chia seeds on their own, or in other foods such as yoghurt or eggs, can help to reduce appetite and create a sensation of fullness which in turn helps with weight loss [2].

These are in addition to the many other health benefits that chia seeds offer.

Are there any risks?

As with any food, consuming too much of it too quickly or too exclusively can lead to health risks.

The human body is designed to consume a wide variety of foods as a part of a balanced diet, and while the nutritional benefits of chia seeds are high, they are not reflective of a complete, healthy diet.

They should be consumed as a part of a broader, balanced diet to ensure you stay healthy and happy.

The high fibre content of chia seeds, too, can cause an upset stomach or constipation if you are not drinking enough water or are used to a lower-fibre diet [3].

If you're finding that you're experiencing constipation or other digestive health issues when consuming chia seeds, or if you know that you've previously had a lower dietary fibre lifestyle, introducing chia seeds in smaller doses may help you to transition them into your diet in a way that causes less stomach upset.

Chia seeds can also interact with certain medications, particularly blood pressure medications, so speaking to your doctor or a medical professional before adding chia seed water to your diet is recommended.

What time should you drink chia seed water?

There’s no right or wrong time to drink chia seed water, so it’s entirely up to you.

It can be a good idea to time it with periods where you know you’re likely to get the munchies, whether that be mid-morning or mid-afternoon, or — if you’re prone to midnight snacking — right before bed.

This means you’ll get all the benefits of that feeling of fullness at the times you might normally be heading for the fridge or pantry.

Can you drink chia seed water every day?

When it comes to drinking chia seed water, you can do it daily, but you should really try to limit that to 1 glass of chia seed water a day.

While there’s no official limit on how many chia seeds you can consume, most sources agree that between 1 and 3 tablespoons a day is best to avoid any risks of constipation or stomach upsets.

How to make chia seed water

To make chia seed water, all you need is a glass, a spoon, access to water, and your preferred brand of chia seeds.

Gently mix 1-2 tablespoons of chia seeds into roughly 1 cup of water. Stir them, and watch as the chia seeds begin to soak in the water.

The chia seed water will change in both density and consistency fairly quickly — usually within about 2 minutes — so keeping an eye on it to ensure you’re able to drink it at the right volume for you (some might prefer it thicker than others) is ideal.

Chia seeds are relatively flavourless, so don’t be afraid to add a twist of lime or lemon juice, some mint, or even some berries to the water to make your chia seed water more enticing.

Other ways of consuming chia seeds

Chia seeds are a versatile source of nutrients that can be added to drinks, baking and breakfast alike, giving you lots of ways to boost your dietary intake, but also new and exciting ways to mix up your meal planning.

In particular, why not add chia seeds to a protein-rich beverage like a banana and almond smoothie or your daily Nourish Shake?

Chia seeds also go excellently with yoghurt and oats or in pancakes, muffins, and cookies.

You can also make a chia seed pudding by soaking chia seeds in water, almond milk or coconut milk, and adding an array of healthy fruit, nuts, wet seeds, and buckwheat, such as kasha.

For more tips and guidance on ways to eat chia seeds or other ways to maintain a balanced diet and manage weight loss, check out Juniper's Weight Reset Program.

A holistic approach to weight loss

The Juniper Program starts from $349/ month for our Juniper Essentials Program and $399/ month for our Juniper Program.

The Juniper Essentials Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health tracking, and access to our supportive and like-minded Juniper community.

The Juniper Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health coaching, 1:1 health tracking, access to our supportive and like-minded Juniper community, a welcome kit, and more. The Juniper Program is just $2/ day more than our Essentials Program.

Juniper is an investment in your health. Unlike other weight loss methods, Juniper’s is a holistic program that provides members with access to personalised dietitian and nutritionist support, health coaching, medical support from GPs, nurses, and pharmacists, exclusive app content, digital scales, precision weight tracking, and treatments delivered to your door.

Our Juniper Program pricing reflects the additional benefits our patients receive at a competitive price.

We also offer a 30-day money-back guarantee, so you can be sure Juniper is right for you.

Frequently asked questions

Still have questions about how chia seed water fits into your weight loss routine? You’re not alone. Below, we’ve answered some of the most common questions to help you get the most out of every sip, from when to drink it to what results you can expect.

Do chia seeds actually burn fat?

Not directly. Chia seeds don’t “burn” fat, but their high fibre content can support weight loss by increasing satiety and helping you eat less overall.

How long does it take for chia seed water to work?

You might feel fuller within 15–30 minutes of drinking it. For weight loss effects, consistency over weeks matters more than one-off drinks.

Should I drink chia seed water before or after meals?

Drinking it about 30 minutes before meals may help curb your appetite, making it easier to eat smaller portions.

Can chia seed water reduce bloating?

Yes, if paired with enough water. The fibre in chia seeds supports digestion, but without hydration, it may cause bloating or constipation.

Is chia seed water better than lemon water for weight loss?

They offer different benefits — chia seed water helps with fullness and fibre, while lemon water may aid digestion. They can also be combined.

‍

Image credit: Pexels/Jubair Bin Iqbal