Why Chia Water Is Going Viral on TikTok and What Experts Warn About
Chia water is going viral on TikTok for its health benefits, but experts warn of potential side effects, digestion risks, and dangerous interactions with medications.
A new trend taking social media, especially TikTok, by storm is drinking "chia water"—a simple beverage made of chia seeds and water. The drink went viral due to claims that it easily helps achieve the recommended daily dietary fiber intake. While many dietitians recommend it for its health benefits, they also emphasize that it is not suitable for everyone and that there are risks and side effects to know before adopting the popular trend.
The main reason for the popularity of chia water is its high fiber content. One tablespoon of chia seeds contains about 9.8 grams of fiber, a significant amount that contributes to regulating bowel movements and may help with constipation or diarrhea. In addition, the fiber slows down the digestion process, which helps reduce sharp spikes in blood sugar levels after a meal. This property can help stabilize energy levels and reduce sugar cravings.
Beyond fiber, chia seeds are rich in plant-based omega-3 fatty acids, provide calcium in an amount comparable to a small glass of milk, and potassium rivaling a small banana. They also contain antioxidants that help protect body cells. The combination of fiber and liquids creates an increased sense of fullness, making the drink an effective snack between meals, though it does not replace a full meal.
Despite the benefits, it is important to know the risks. Increased and rapid fiber consumption, especially if the body is unaccustomed to it, can cause bloating and gas. Furthermore, since chia seeds absorb liquids, there is a risk of constipation if you do not drink enough water in addition to the beverage. Another danger is choking if the seeds are consumed dry before they have had time to absorb water and swell. Therefore, they must be soaked for at least five minutes before drinking.
The most significant warning concerns drug interactions. Studies show that chia seeds can lower blood pressure and blood sugar levels. Therefore, people taking medications for blood pressure or diabetes should be cautious, as the combination could cause too sharp a drop in these values. In such cases, consulting a doctor before adding the drink to the daily diet is mandatory.
