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Chia Seed Challenge 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.

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Few Words of Caution A Few Words of Caution

Chia seeds can be healthy, but there are some important safety tips to know first:

Chia seeds

Never eat dry chia seeds.

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.

Don’t use chia seed water as a meal replacement.

Chia seed water can be a healthy drink, but it doesn’t give your body all the nutrients you need from a full meal.

University student motions towards her chest as she describes the discomfort she has been experiencing
✓

Talk with your doctor if you have digestive problems.

People with conditions like inflammatory bowel disease should avoid adding lots of fiber unless a doctor says it’s okay.

✓

Start slow and drink plenty of water.

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.

Health Benefits 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.

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Here’s what chia seeds may do for your health:

Help control blood sugar.

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.)

Help you feel full longer.

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.

Lower blood pressure.

Studies show chia seeds can help lower blood pressure, but they shouldn’t replace medicine.

Support a healthy gut.

Chia seeds have prebiotic fiber, which feeds the “good” bacteria in your gut. A healthy gut helps your immune system and digestion work better.

Support mental health and pregnancy.

The omega-3 fats and prebiotic fiber in chia seeds may lower the risk of depression, especially during pregnancy.

Help with weight management and inflammation.

Some research shows chia seeds can help people with Type 2 diabetes reduce inflammation and lose weight.

way to eat seeds 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.

Here’s another simple recipe using chia seeds:

Chia Pudding
1.

Mix 2 tablespoons of chia seeds with ½ cup of milk, kefir, or fruit juice.

Chia Pudding - Step 2
2.

Add fruit or a little sweetener if using unsweetened liquid. Try adding vanilla, cinnamon, or pumpkin pie spice for extra flavor.

3.

Stir well and let sit for 5 minutes, then stir again to break up clumps.

Chia Pudding - Step 4
4.

Refrigerate for a few hours or overnight.

Chia Pudding - Step 5
5.

Top with sliced fruit, serve, and enjoy!

More Ways to Add Chia Seeds to Your Meals:
  • ✓ For overnight oatmeal, add 1–2 tablespoons of chia seeds to oats.
  • ✓ Make chocolate chia pudding using chocolate milk mix and milk.
  • ✓ Blend into smoothies for extra fiber.
  • ✓ Stir into hot cereal, rice, or quinoa during the last few minutes of cooking. Add extra water if needed.
  • ✓ Grind chia seeds in a blender for a smoother texture and easier digestion.
  • ✓ Use chia seeds as an egg substitute in baking: mix 1 tablespoon ground chia seeds with 3 tablespoons of water and let sit until gelled.
  • ✓ Meal prep: make a big batch of chia pudding, then layer it in jars with fruit, oats, coconut, or dried fruit.
  • ✓ Sprinkle a little on salads, cereals, or into cookie dough (before baking).
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Tip!

Keep chia seeds in the refrigerator
to help them stay fresh longer.

Bottom Line

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.

REFERENCES:

Healthline. 7 Potential Benefits of Chia Seed Water. (2024, December 23).
https://www.healthline.com/nutrition/chia-seeds-in-water-benefits#alternative-uses

Khalid W, Arshad MS, Aziz A, Rahim MA, Qaisrani TB, Afzal F, Ali A, Ranjha MMAN, Khalid MZ, Anjum FM. Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders. Food Sci Nutr. 2022 Dec 15;11(1):3-16.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9834868/

Knez Hrnčič M, Ivanovski M, Cör D, Knez Ž. Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application. Molecules. 2019 Dec 18;25(1):11.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6994964/

Song J, Zhou B, Kan J, Liu G, Zhang S, Si L, Zhang X, Yang X, Ma J, Cheng J, Liu X and Yang Y (2022) Gut microbiota: Linking nutrition and perinatal depression.
Front. Cell. Infect. Microbiol. 12:932309.
https://pmc.ncbi.nlm.nih.gov/articles/pmid/36093196/

Taghipour Sheshdeh F, Behzadi M, Bashiri S, Mohammadi-Sartang M. The Effect of Chia Seed on Blood Pressure, Body Composition, and Glycemic Control: A GRADE-Assessed Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Nutr Rev. 2025 Mar 1;83(3):448-465. doi: 10.1093/nutrit/nuae113. PMID: 39225983.
https://pubmed.ncbi.nlm.nih.gov/39225983/#:~:text=Results:%20A%20total%20of%208,.permissions@oup.com

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.
https://digitalcommons.unl.edu/cgi/viewcontent.cgi?article=1235&context=foodsciefacpub

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.
https://pubmed.ncbi.nlm.nih.gov/28000689/

Vuksan V, Jenkins AL, Brissette C, Choleva L, Jovanovski E, Gibbs AL, Bazinet RP, Au-Yeung F, Zurbau A, Ho HV, Duvnjak L, Sievenpiper JL, Josse RG, Hanna A. Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: A double-blind randomized controlled trial. Nutr Metab Cardiovasc Dis. 2017 Feb;27(2):138-146. doi: 10.1016/j.numecd.2016.11.124. Epub 2016 Dec 9. PMID: 28089080.
https://pubmed.ncbi.nlm.nih.gov/28089080/

WebMD. Health benefits of chia seeds. (2024, May 24).
https://www.webmd.com/diet/health-benefits-chia-seeds

By Bridget Swinney, MS, RDN, LD