Which One Is Easier to Digest?

Chia seeds are rich in fiber and omega-3 fatty acids, and soaking them can make them easier to digest.

Many people use milk to make an overnight chia pudding, while others mix the seeds with water and wait about 30 minutes before drinking. Both recipes make chia seeds more digestible, but they offer slightly different nutritional benefits.

Which One Is Easier to Digest?

Chia seed water, known as the “internal shower” on social media, is said to relieve constipation. While this beverage can be ready in 15-30 minutes, chia pudding recipes often need soaking and refrigeration overnight.

Soaking chia seeds allows the soluble fiber to absorb liquid and create a “gel-like coating,” which helps improve digestibility, according to Allegra Picano, MS, RDN, a registered dietitian-nutritionist at Henry Ford Health Pediatric Gastroenterology, Hepatology, and Nutrition in Detroit, Michigan.

However, some people may experience gastrointestinal issues from chia seed water.

“When chia seeds are only partially hydrated, like in the instance of 30-minute chia water, they continue to swell by absorbing water inside the digestive tract, potentially causing discomfort such as cramping or bloating,” Jamie Mok, MS, RD, RYT, a Los Angeles-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, told Verywell in an email.

Which Has More Protein?

If you want more protein, chia seed pudding is the better option.

Chia water is a low-calorie drink with only 4 g of protein from 2 tablespoons of chia seeds. A chia pudding made with the same amount of seeds and 1/2 cup of milk has about 8 g of protein, and toppings like nuts or nut butter can add even more.

“A thicker, higher-fiber, higher-protein pudding tends to empty from the stomach more slowly, which may blunt post-meal blood sugar spikes,” Lindsay Malone, MS, RDN, LD, a registered dietitian and instructor of nutrition in the school of medicine at Case Western Reserve University, told Verywell in an email.

The type of milk you use may also affect digestibility. People with lactose intolerance may experience gas or bloating with cow’s milk, while some plant-based milks contain gums or emulsifiers that can cause gastrointestinal issues in people with certain sensitivities, Malone added.

Is Chia Seed Water or Chia Seed Pudding Healthier?

Consider your health goals when deciding between chia seed water or chia seed pudding.

“If your goal is a low-calorie boost of fiber and hydration, then opt for chia seed water. Alternatively, if you’re seeking a nutritious snack or balanced breakfast, then chia pudding serves as an excellent base, offering additional calories, protein, and fat for sustained energy and satiety,” Mok said.

Many people can enjoy chia seed water or pudding without any health risks. However, if you have a history of digestive issues, it’s best to consult your healthcare provider first.

“The high fiber content of chia seeds may exacerbate symptoms for individuals with inflammatory bowel conditions like Crohn’s disease and diverticulitis,” Mok said.

Chia seeds are also high in oxalates, a compound that contributes to the development of oxalate kidney stones. People who are prone to kidney stones can eat chia seeds with high-calcium foods, as they can help reduce oxalate absorption.