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I keep seeing "chia
seed water" all over social media, with influencers saying it helps with
constipation, bowel regularity and weight loss. Is that true?
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In a video on TikTok, a
woman waves a plastic bottle containing chia seeds, lemon juice and water.
She's on her fourth day of drinking the gloop, she says. "Let me tell you
something," she adds, "this is, like, the realest thing I've ever learned
on the internet. I am the most constipated person I know," but since
drinking the chia seeds, she continues, she has "never been so
regular."
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On TikTok, views for
videos about "the internal shower," as the drink has been called,
number in the millions. Chia seed water is made from simple ingredients: just a
tablespoon or two of chia seeds, water and perhaps a squeeze of lemon juice for
taste. Yet it has been said to have big benefits, helping with bloating and
irregularity and stimulating weight loss.
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To an extent, these claims
are true, said Amanda Lynett, a dietitian specializing in gastroenterology and
hepatology at Michigan Medicine. Thanks to the high fiber content, chia seeds
are one of her go-to dietary recommendations for people with constipation.
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Experts say that no matter
how you consume chia seeds ?- whether
sprinkled onto oatmeal or yogurt, or mixed into puddings, baked goods or
smoothies - they'll still help your digestion. There's good research in general
showing that dietary fiber ?- an
essential nutrient abundant in chia seeds - can help.
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A two-tablespoon serving
of dry chia seeds contains nearly 10 grams of fiber, over twice the amount in a
medium Red Delicious apple, and a good portion of the recommended 21 to 38
grams most people should eat a day.
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Chia seeds contain both
soluble and insoluble fiber, said Dr. Sophie M. Balzora, a gastroenterologist
at NYU Langone Health. Soluble fiber forms a gel-like substance when it
dissolves in water and can help keep your stool soft, while insoluble fiber
adds mass to your bowel movements, making them bulkier and easier to pass, Dr.
Balzora said.
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Ms. Lynett added that chia
seeds can also help reduce bloating and discomfort.
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This laxative-like effect
isn't unique to chia seeds, said Joanne Slavin, a dietitian and professor of
food science and nutrition at the University of Minnesota. Other fiber-rich
foods - like nuts and seeds, most fruits and vegetables, and whole grains - can
help reduce constipation too; as can staying hydrated and taking supplements
like psyllium husk.
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Some on social media have
said that chia seed water can also help you lose weight - fast. One woman on
TikTok said it helped her lose four pounds in three days.
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Such rapid weight changes
are probably a result of losing water weight from going to the bathroom, not of
losing body fat, Dr. Balzora said. That weight would most likely come right
back after drinking a large glass of water, she added.
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But chia seed water could
help you feel full, which could reduce how many calories you consume.
"You're going to feel more satiated than someone who had, say, a
bagel," Dr. Balzora said.
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Over time, this could
contribute to longer-term weight loss.
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Chia seeds in liquid might
be easier on your stomach than eating them dry, Ms. Lynett said.
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When soaked in water, they
expand and produce a slimy substance called mucilage, said Elvira de Mejia, a
professor of food science at the University of Illinois Urbana-Champaign. This
is part of what helps to bulk up your stool and keep it soft.
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When you eat chia seeds
dry, Ms. Lynett said, that expansion happens in your gut instead of in your
glass, potentially leading to bloating and cramping.
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No matter how you consume
them, the discomfort you feel from eating chia seeds will depend on how much
fiber you're used to eating in general, she said. It may take some
experimentation to figure out how many chia seeds mixed into your food or drink
will ease your constipation without stomach discomfort.
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Ms. Lynett recommended
starting off with one tablespoon (or less) and soaking the seeds in water (or
milk to create chia pudding, or adding them to overnight oats or smoothies)
until they've visibly expanded.
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If you notice any sudden
changes in your typical bowel habits, such as unusual constipation, blood in
your stool, vomiting or severe stomach pain, it's a good idea to forget the
chia seeds and see a doctor, since these symptoms can sometimes signal a serious
condition, Dr. Balzora said. You can start with a primary care doctor, who
might then refer you to a gastroenterologist.
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Caroline Hopkins Legaspi
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