Not all TikTok trends are created equal—but we finally have one that’s doctor-approved and easy to do at home: Chia seed water. In recent years, tiny seeds have evolved well beyond the days of Chia Pets planters to become one of the most popular health food staples in the world.
But before we dive into the latest way to eat chia seeds, a little background: These black seeds are part of the mint family. “Chia seeds are a nutritional powerhouse,” says Dr. Anna Emanuel, lead integrative medicine physician at the El Segundo, California-based wellness center Love.Life. “They promote digestive and heart health, support weight management, and help to balance blood sugar levels.” Studies show that one can reap all these benefits by simply consuming a tablespoon or two daily.
They’re also powerfully versatile. “Chia seeds can be enjoyed as pudding, blended into smoothies, sprinkled on yogurt or salads, or used as a thickening agent in baked goods,” Dr. Emanuel shares. While there is no shortage of culinary options, the simplest form may actually be best: mixing a few tablespoons of chia seeds into water is the easiest way to get all of the omega-3 fatty acids.
“Soaking chia seeds makes them easier for the body to digest and enhances nutrient absorption,” Dr. Emanuel says. “Unlike flaxseeds, chia seeds don’t need to be ground up to be more bioavailable. However, it is important to note that when dry chia seeds meet liquid, they expand significantly—over 10 times their original size. Consuming them dry can cause digestive discomfort when they expand and may even cause irritation or blockage in the esophagus or stomach. For this reason, it’s best to consume chia seeds either soaked or with plenty of liquid.”
When I tried to make my own chia seed water, I quickly learned that getting that liquid-to-seeds ratio is harder than you’d think. Too little water and you’re taking a shot of slime (which looks like it’s swimming with millions of tadpoles), too much water and finishing the glass is an all-day task. It’s also definitely a wellness task to be completed at home since I continuously found chia seeds stuck in my teeth—so keep floss on hand.
Despite these two negatives, this is one of my favorite wellness trends of late. It’s an easy way to up my fiber and omega intake, and it comes with some extra hydration, too. For those who hate drinking water, Dr. Emanuel suggests adding a slice of lemon or other fresh fruit (aka making it into a version of “sexy water”). Sexy or not, cheers.