Feb 2021
Jacqui Lewis - BHSc Nutritional and Dietetic Medicine

Chia Seeds - The Healthy ''Filler''

Healthy drinks filled with chia seeds

Have you started feeling hungry again?

What are you filling the gap within between meals now that hunger has returned will either make or break your END GAME ideal?

Here is a great, healthy "FILLER" that brings with it so many other benefits you'll find it a wonderful addition to your regime - portable and easy as well

CHIA SEEDS pack a punch of nutrients - protein, omega, zinc and fibre.

All will keep you feeling fuller longer.

BENEFITS of Chia Seeds

Before we get into the chia water recipes, here’s what this superfood actually does for your body.

1. Chia seeds are naturally low in carbs and high in fibre!
2 tbsps. provide you with the 11g of fibre, which is almost half of the daily recommendation.

2. Because of all the fibre, chia seeds can absorb up to 10 times their weight in water, becoming pudding-like and expand in the stomach when eaten, which keeps you feeling fuller for longer.

3. Hence, it’s often recommended to those who want to

  • lose weight
  • curb hunger
  • reduce food portions.

4. The high fibre content will also provide you with sustained energy throughout the day.

5. Consuming chia seeds prior to a workout can also boost workout performance for up to 90 minutes. Instead of consuming those sugar-laden energy drinks, eat chia seeds instead.

6. Chia seeds are also ranked amongst the top plant-based source of protein, omega-3 fatty acid and calcium. Just one serving of chia seeds contains:

  • as much calcium as a glass of milk
  • more omega 3s than a serving of walnuts
  • more iron than a cup of spinach!!
  • as many antioxidants as blueberries

Portion Plate

Portion Bowl

Drinks with Chia Seeds

So drinking chia water on a daily basis will help you in getting most of the essential nutrients and minerals that the body needs.

You can make the Chia drink using coconut water, green tea, fruit juice or even coffee. Simple mix in about 1 tbsp. of chia seeds to 2 cups of liquid of your choice.

Then let it sit for about 15 minutes or overnight for the chia seeds to expand.

If you want to, you can either sweeten with a little bit of honey or maple syrup, add lemon slices or ice cubes and enjoy them chilled!

These chia drinks are just like the bottled chia drinks you find in stores, but they cost a whole lot less because you make them at home! These are just some ideas, you can customize the flavours to your liking. So go on, make your own chia water and sip them throughout the day! If you drink this on a regular basis, you will start to feel the difference on your energy level, workout performance, skin health, digestive system, heart health and more.

Chia Coconut Water

  1. 2 cups Water or Coconut Water
  2. 1 tbsp. Chia Seeds
    2 tsp Spirulina - optional

Chia Green Tea

  1. 2 cups Chilled Green Tea
  2. 1 tbsp. Chia Seeds

Chia Fruit Juice

  1. 2 cup 100% Fruit Juice
  2. 1 tbsp. Chia Seeds

Chia Coffee

  1. 2 cups Chilled Coffee
  2. 1 tbsp. Chia Seeds

For more healthy, easy-to-make recipes. Check out our list of Bariatric recipes or download our free recipe e-book.

Jacqui Lewis
BHSc Nutritional and Dietetic Medicine

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