Soaking chia seeds is a key to unlocking nutrients and making them easier to digest. But what should you soak them in? Water is often easier for sensitive digestion, while milk (if you can tolerate dairy) can increase fullness and add nutrients.
Regardless of the method you choose, the nutrient you absorb from chia seeds is the same.
Why Soaking Chia Seeds Matters
Chia seeds absorb up to 12 times their weight in liquid. Water breaks down the chia seed’s cell wall, making it easier to digest.
Soaking chia seeds in water makes their nutrients more readily available to the body during digestion. In one study, researchers soaked chia seeds in water for 24 hours. The study authors found that fatty acids could be extracted more easily from soaked chia seeds.
Plus, soaking chia seeds in water for 24 hours increased the proportion of anti-inflammatory omega-3 to pro-inflammatory omega-6 fatty acids. Both omega-3 and omega-6 fatty acids are important as part of a balanced diet. However, most Western diets tend to be high in omega-6 fatty acids and low in omega-3s, which may promote inflammation.
Chia Seeds in Water: How They Affect Digestion
Soaking chia seeds in water creates a chia gel. Chia seeds are soaked for anywhere from 15 minutes to 24 hours or more.
- Soak longer: Soaking for longer may give more benefits. In one study, soaking for 24 hours increased the amount of fatty acids in the seeds compared with 2 hours.
- Use in gluten-free baking: Another study used chia seeds soaked in water for 15 hours as an ingredient in gluten-free cookies. Researchers found the cookies had lower fat and a more palatable texture than commercial gluten-free cookies.
- Lower blood sugar rise: When used as a thickening agent, chia gel helps lower the glycemic index of foods. This means that foods made with chia gel are absorbed more slowly and don’t increase blood sugar as quickly.
- Fiber for digestion: Chia gel contains a significant amount of soluble fiber. The fiber slows digestion and bulks up stool, helping manage constipation. In addition, chia seeds act as a prebiotic, feeding beneficial bacteria in the intestine and bolstering gut microbiome diversity.
- Filling nutrition boost: Chia seeds contain fiber, fat, and protein. One tablespoon of chia seeds is about 60 calories, 2 grams (g) of protein, and 4 g of fiber. Chia seeds soaked in water are both filling and relatively low in calories.
Chia Seeds in Milk: Digestion, Absorption, and Satiety
Soaking chia seeds in milk creates a chia seed pudding and adds protein, fat, vitamins, and calories. A cup of whole milk adds 8 g of protein, 152 calories, 306 milligrams of calcium, and 96 international units (UI) of vitamin D.
Adding milk to chia seeds makes a complete meal or snack and helps the body absorb nutrients more effectively. Chia seeds contain about 142 mg of magnesium. The vitamin D in milk helps the body absorb the magnesium in chia seeds.
Milk also adds protein and fat, which, when paired with the fiber in chia seeds, help you feel full longer. The protein, fat, and fiber in chia seed pudding made with milk help keep blood sugar levels lower.
Which Is Best for Your Goals?
Soaked chia seeds provide fiber, omega-3 fatty acids, and vitamins. Both versions of soaked chia seeds are good sources of fiber, but chia seeds in milk have more nutrients.
For people looking for a lower-calorie, hydrating snack that packs a real fiber punch and a little protein, chia seeds soaked in water (chia seed gel) are a good choice.
For people who want a complete meal that contains more protein, vitamin D, and calcium, chia seeds soaked in whole milk (chia seed pudding) is the best choice. Plant-based milks also contain vitamins and minerals, but it’s important to read nutrition labels to learn how alternative milks affect the protein, calorie, and vitamin content of a chia pudding.
