Chia seeds have been around in the health food world for a while, but recently, new ways to incorporate them into diets have gained traction online. Experts indicate that a common mistake could negate the benefits associated with their use.
These tiny, crunchy seeds can absorb liquid overnight, transforming into a pudding-like breakfast or serving as a nutritious topping for yogurt and smoothies. They’re known for being rich in omega-3 fatty acids, protein, fiber, antioxidants, and essential minerals, all while providing sustainable energy.
Currently, fans of chia seeds are sharing what might be the simplest method to enjoy these superfoods: mixing them with water, letting them gel, and soaking them for about 20 minutes before drinking. Many believe that this routine provides an “internal shower” for the body.
Some people even claim that drinks high in fiber can help alleviate constipation.
Daryl Giofre, a gut health expert and celebrity nutritionist from New York, has popularized the internal shower trend on TikTok. He notes that an estimated 42 million Americans struggle with constipation, mainly due to insufficient fiber intake. Giofre suggests that including a handful of chia seeds—perhaps about two tablespoons in 6 ounces of water with lemon slices—can enhance digestive health.
“It’s crucial since your gut acts like your ‘second brain,’ housing around 80% of your nervous and immune systems,” he explained.
Chia seeds also contain magnesium, which supports brain and nervous system health, along with vital electrolytes such as potassium, calcium, and phosphorus. Omega-3s can aid in reducing inflammation, enhancing brain function, and managing mood swings, which certainly impacts overall cognitive health.
Alissa Simpson, a registered dietitian and gastrointestinal nutritionist in Arizona, mentions that she often recommends chia seed water to clients who find it hard to consume high-fiber foods like beans and certain vegetables. The light nature of chia seeds makes them easier to digest.
“Similar to chia pudding, it’s quite nutrient-dense. When someone’s stomach is unsettled, they might not want a heavy bowl of it,” she noted.
“The key is to soak the seeds—aiming for about 20 minutes is ideal,” she added.
Simpson prefers to have her clients start with just one tablespoon at a time. She emphasizes the importance of soaking the seeds properly. If they aren’t soaked enough, they can expand in the stomach, potentially causing gas or a backed-up feeling.
This is due to chia seeds absorbing the liquid, and if they don’t get enough hydration, they can lead to discomfort instead of relief. “It’s like trying to throw oatmeal down a drain without running water; it just clogs things up,” she remarked.
“Fibers need liquid to help move things through. Without that, they just sit there like sludge,” she explained, advising a gradual approach to increasing fiber intake.
