Is the Chia Seed Challenge Worth It? If you’ve spent time on TikTok or Instagram, you may have seen people trying the 30-day chia seed challenge. It’s gotten a lot of attention, but is it actually good for you? Let’s look at the facts before you give it a try.
A Few Words of Caution
Chia seeds soak up water – up to 12 times their weight! If you eat them dry, they can swell in your throat and cause choking. They can also block your intestines if they expand in your digestive system.
Chia seed water can be a healthy drink, but it doesn’t give your body all the nutrients you need from a full meal.
People with conditions like inflammatory bowel disease should avoid adding lots of fiber unless a doctor says it’s okay.
Just one tablespoon of chia seeds has about 5 grams of fiber. If you eat too much too fast, you could have gas, bloating, or stomach pain.
The Health
Benefits of Chia Seeds Chia seeds are what nutrition experts call a “functional food.” That means they offer health benefits beyond basic nutrition. These tiny seeds are full of antioxidants, omega-3 fats, and plant compounds that may reduce inflammation and help protect your heart.
The fiber in chia seeds slows down digestion, which can help prevent blood sugar spikes. (If you take insulin or medicine for blood sugar, check with your doctor first.)
When chia seeds soak up liquid, they form a soft gel that fills your stomach and helps you feel satisfied—so you may eat less at your next meal.
Studies show chia seeds can help lower blood pressure, but they shouldn’t replace medicine.
Chia seeds have prebiotic fiber, which feeds the “good” bacteria in your gut. A healthy gut helps your immune system and digestion work better.
The omega-3 fats and prebiotic fiber in chia seeds may lower the risk of depression, especially during pregnancy.
Some research shows chia seeds can help people with Type 2 diabetes reduce inflammation and lose weight.
Easy Ways to Eat Chia Seeds Chia seeds are best eaten raw and soaked in liquid – this helps them keep their nutrients and helps your body digest them.
If you want to make chia seed water, mix 1–2 tablespoons of chia seeds with 1 cup of water. Let it sit for a few minutes then drink it before it gets too thick. If you’re new to fiber, start with smaller amounts first.
Mix 2 tablespoons of chia seeds with ½ cup of milk, kefir, or fruit juice.
Add fruit or a little sweetener if using unsweetened liquid. Try adding vanilla, cinnamon, or pumpkin pie spice for extra flavor.
Stir well and let sit for 5 minutes, then stir again to break up clumps.
Refrigerate for a few hours or overnight.
Top with sliced fruit, serve, and enjoy!
Keep chia seeds in the refrigerator
to help them stay fresh longer.
The chia seed challenge can be a healthy trend – if done safely.
Chia seeds offer many benefits, from helping your gut to keeping you full and energized. Just remember to start small, drink plenty of water, and enjoy them as part of a balanced diet – not as a replacement for meals.
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https://www.healthline.com/nutrition/chia-seeds-in-water-benefits#alternative-uses
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The International Scientific Association for Probiotics and Prebiotics (ISAPP) Consensus Statement on the Definition and Scope of Prebiotics. Nature Reviews: Gastroenterology & Hepatology (2017). DOI: 10.1038/nrgastro.2017.75. Expert consensus document.
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Vuksan V, Choleva L, Jovanovski E, Jenkins AL, Au-Yeung F, Dias AG, Ho HV, Zurbau A, Duvnjak L. Comparison of flax (Linum usitatissimum) and Salba-chia (Salvia hispanica L.) seeds on postprandial glycemia and satiety in healthy individuals: a randomized, controlled, crossover study. Eur J Clin Nutr. 2017 Feb;71(2):234-238. doi: 10.1038/ejcn.2016.148. Epub 2016 Dec 21. PMID: 28000689.
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