Boost your fiber intake with this nutritious, refreshing and hydrating drink! Lemon Glow Chia Water is made with just 3 ingredients - lemon, chia seeds and ice-cold water. The combination of tangy lemon juice and nutrient-dense chia seeds creates a simple yet satisfying drink that's as functional as it is delicious.
Adding chia seeds to water has been part of my travel routine for years. Traveling often disrupts my system, but starting this chia drink a day before keeps everything moving smoothly. It's gentle, safe and truly effective - I've shared this trick with friends and family, including my mom, and they've all agreed it works!
Chia seeds are a powerhouse ingredient packed with fiber, omega-3s, calcium and iron, and are a complete source of plant-based protein. At home, I add 2 tablespoon of chia seeds to my morning smoothies every single day. But when I travel, I can't make smoothies (or properly meal prep) and therefore I need to find another way to maintain my fiber intake.
Enter this chia seed water recipe (also known as chia fresca), which recently went viral on TikTok! Chia water is simple, relatively quick and super easy to prepare when traveling. All you need is lemon, chia seeds and ice-cold water.
Chia seeds are full of insoluble fiber, which speeds up the passage of food in the digestive tract and helps promote a regular bowel movement. Some TikTokers are following this "internal shower drink" trend for weight loss, but it's important to remember to eat a balanced, fiber-filled diet. The reason why chia water's rise in popularity resonates so much with me is that I've been using it as a travel hack for years. It's a completely natural way to help with my digestive system.
In addition to the functional benefits, this lemon chia seed water is actually a refreshing drink too! The fresh lemon juice adds zesty citrus flavor, and the hydrated chia seeds have a clean and subtle taste. Their soft, gel-like texture adds a satisfying element that makes each sip feel unique and soothing. Trust me!
Why You'll Love this Lemon Glow Chia Water
- Easy to make anywhere
- Refreshing and hydrating
- Packed with nutrients
- Helps the digestive system (typically takes effect the next day)
- Customizable - mix in fun, optional ingredients based on what you're craving!
Ingredients
As the name suggests, lemon chia water uses just three simple ingredients:
Ice cold water: Any temperature is fine, but I find it much more refreshing and enjoyable when really cold.
Chia seeds: Whether you choose black or white chia seeds doesn't make a difference from a nutritional standpoint, as the only real difference is their color. Black chia seeds are typically what you'll find in the grocery store.
Fresh lemon juice: I add lemon juice for citrus flavor to make the drink more enjoyable, but it isn't necessary for achieving the functional benefits of chia water. It does add vitamin C though as a bonus!
How to Make Lemon Glow Chia Water
1. Squeeze lemon juice into a glass of ice cold water.
2. Add the chia seeds and immediately whisk vigorously for one minute to avoid clumping.
3. Continue whisking every minute or so for 15 minutes until the chia seeds are soft and plump. Enjoy!
Recipe Tips
- Whisk often, more so early on. For best results, stir frequently during the first 5 minutes when the chia seeds start to congeal. Stirring will prevent clumping of the chia seeds. I use a hand frother when I have access to one but a spoon or whisk works just fine.
- It's ready when the chia seeds have softened. It is important that the chia seeds fully soften and congeal before drinking. This ensures they are easy to digest and work effectively. Plus, nobody wants hard little seeds in their drink!
- The measurements are flexible. Don't worry about being exact. About 1 cup of water and 1 tablespoon of chia seeds is a good starting point. If I'm at a restaurant, I'll bring my own seeds and then ask for a regular glass of water with lemon.
Optional Add-Ins
Fresh lemon juice does the trick, but you can certainly add more ingredients to take this drink to the next level:
- Coconut water: Add a bit of coconut water as a natural electrolyte to help with dehydration.
- Mint leaves: Add a fresh, cooling vibe.
- Turmeric: A pinch gives a golden glow and anti-inflammatory benefits.
- Cucumber slices: Make it a spa-inspired drink.
- Apple cider vinegar: Add a splash to give it a tangy beneficial twist.
- Maple syrup: Add a little natural sweetness.
- Lime juice: Lemon-lime flavor is a classic citrus combo.
Health Benefits of Chia Seeds
Believe it or not, chia seeds are actually part of the mint family. They have been known for over 5,500 years and were one of the most important components of the diet of Mayas and Aztecs (source). According to the National Institutes of Health, chia seeds are rich in fiber which can prevent constipation, essential fatty acids (omega-3 and omega-6) and antioxidants that help prevent cell damage. One tablespoon of chia seeds contains roughly 5 grams of fiber (source).
In addition, chia seeds have the ability to decrease the risk of chronic diseases including GI-tract-related diseases, cardiovascular disease and various types of cancer. Fiber, omega-3 fatty acid, protein, polyphenols, phytosterols, vitamins and minerals reduce heart diseases by controlling bad cholesterol, hypertension and platelet aggregation (source).
It has even been found that chia seeds offer protection against some disorders such as diabetes, Alzheimer’s, and Parkinson’s disease (source).
Other Ways to Enjoy Chia Seeds
Chia water isn't the only way to add chia seeds to your diet. Here are other delicious ways to enjoy them that are perfect for when you're at home:
I hope you enjoy this easy Lemon Glow Chia Water recipe! It is such a convenient and refreshing way to add fiber to your diet to keep things regular. Cheers to glowing, hydrating days!
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Lemon Glow Chia Water (Chia Fresca)
- Total Time: 15
- Yield: 1 1x
- Diet: Vegan
Description
Boost your fiber intake with this nutritious, refreshing and hydrating drink! Lemon Glow Chia Water is made using just 3 ingredients - lemon, chia seeds and ice cold water. The combination of tangy lemon juice and nutrient-dense chia seeds creates a simple yet satisfying drink that's as functional as it is delicious.
Ingredients
- 1 cup of ice-cold water (8 oz)
- 1 tablespoon chia seeds
- 1 large juicy lemon, juiced
Instructions
- Squeeze lemon juice into a glass of ice cold water.
- Add the chia seeds and immediately whisk vigorously for one minute to avoid clumping
- Continue whisking every minute or so for 15 minutes until the chia seeds are soft and plump. Enjoy!
- Prep Time: 15
- Category: Beverage
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