Chia seeds are known for their high fiber content and their filling, gelatinous texture. Mixing them with lemon water creates a fun drink that may help improve digestion and lower blood sugar levels.
When chia seeds mix with water, they form a gel-like consistency that can help keep things moving in your gut. This, along with their high fiber content, can help promote bowel regularity. Some research suggests drinking lemon water and chia seeds could also improve gut bacteria.
Because chia seeds are high in fiber and expand in water, they may help you feel full longer. This characteristic can help reduce cravings and support weight management goals.
Chia seeds are rich in manganese, phosphorus, copper, selenium, iron, magnesium, and calcium—all of which play a key role in bone health. Your body uses these minerals to help build strong bones.
Phosphorus, which may be lacking in some other foods you eat, improves your bone health and helps sustain tissues. Likewise, calcium is a critical nutrient for strong bones.
Research has shown that chia seeds, which are high in alpha-linolenic acid (ALA), may improve heart health. ALA can help lower your cholesterol levels and reduce inflammation, both of which are primary risk factors for heart disease.
The fiber in chia seeds may help improve your blood glucose (sugar) levels. They may also improve your body’s insulin function and slow the absorption of carbohydrates, both of which can support blood sugar management.
Chia seeds contain several different antioxidants, including quercetin, which has been linked to improved heart health. Some research shows that consuming chia seeds can lower pulse rate in people with high blood pressure.
Drinking lemon water with chia seeds may have some risks. These include:
- Tooth enamel erosion: The acidity from the lemon has the potential to cause tooth enamel erosion, especially if the lemon content is high and you drink it regularly.
- Digestive upset: Chia seeds are 85-93% insoluble fiber. If you already have digestive issues or are not used to eating a lot of fiber, consuming high amounts of fiber from chia seeds may lead to bowel irritation or constipation.
- Gut blockage: Research shows chia seeds can absorb up to 12 times their weight in water. When chia seeds absorb water and expand, they pose a risk for gut blockages, which can cause complications with digestion.
- Choking hazard: Small seeds can pose a choking hazard for people with swallowing difficulties (dysphagia), especially if the seeds are dry and have not yet expanded.
