Chia seeds are a nutritious pseudograin that can be part of a healthy weight loss plan. But they’re not a quick fix. Eating too many may have the opposite effect.

Chia seeds have even been called a superfood in recent years. Claims abound about the health benefits, including that they may help you lose weight.

But can they really help shrink your waistline?

Read on to learn more.

Chia is actually a member of the mint family and native to Mexico. Chia seeds are consumed like whole grains, but they’re a pseudograin.

What’s a pseudograin?

Pseudograins are consumed like other grains (such as wheat, rice, and corn), but they’re actually seeds rather than grains. They are also not from the grass family like other grains.

Pseudograins include:

  • chia
  • amaranth
  • quinoa
  • buckwheat

Additionally, most pseudograins are gluten-free.

When chia seeds encounter liquid, they expand and form a thick gel.

Chia seeds were said to be a staple of Aztec and Mayan diets, but were later banned because of their ritualistic religious use.

Over the last century or so, they’ve enjoyed a minor following, but recently made a comeback on the market as a potential superfood.

There are many claims on the internet that chia seeds curb your appetite and promote weight loss. The running theory is that since chia seeds are filling and high in fiber, they keep you fuller longer. They may therefore help prevent overeating.

Two tablespoons of chia seeds have almost 10 grams of fiber. That’s around 40 percent of the recommended daily intake. Generally, diets higher in fiber have been linked to weight loss.

How we define high fiber

We define a high fiber meal as a meal with 5 grams or more of fiber per serving. If you’re looking for a high fiber snack, look for a snack with 3 grams or more of fiber per serving.

View our recipe collection for high fiber recipes to support your health goals.

As well as fiber, chia seeds are also relatively high in calories and fat. Two tablespoons have 138 calories and 9 grams of fat (1 gram saturated). When used in moderation, chia seeds may help you feel more satisfied and less likely to eat too much. However, keep in mind your daily calorie intake.

There aren’t many studies in humans on the specific effects of chia seeds on weight, and recent research findings are mixed.

A 2024 review of 10 studies found that supplementing with chia seeds may help reduce waist circumference in people with overweight. However, a 2025 review of 8 studies did not show chia seeds to have benefits for body weight or body composition. Both studies mention some limitations and that more research needs to be done for stronger evidence.

As the review authors of the 2024 study note, chia seeds may help manage cardiometabolic health, but should be part of a wider health strategy that includes a balanced diet, exercise, and lifestyle changes.

If you are finding it difficult to lose weight, speak with your doctor, who can help advise you. Medications can help if you find it difficult to lose weight with diet, exercise, and lifestyle changes alone.

For example, GLP-1s may be a suitable option for you to try. If you have severe obesity, other options also exist, such as bariatric surgery.

Chia seeds pack a lot of nutrition in a tiny package. Two tablespoons of chia seeds have 4.7 grams of protein.

Though they don’t contain many vitamins, they’re a good source of several minerals, such as:

  • calcium
  • phosphorous
  • manganese
  • zinc
  • copper

They also contain antioxidants, which help prevent cell damage caused by free radicals in the body.

Chia seeds are also gluten-free. This makes them a popular protein source for people with celiac disease or wheat sensitivities.

Chia seeds have almost no taste, so they blend well in many recipes. They may be combined with any liquid, such as juice or water.

Try adding chia seeds to:

  • smoothies
  • oatmeal
  • salads
  • salad dressing
  • yogurt
  • soups or gravy
  • muffins
  • homemade bread
  • baked goods in place of eggs
  • chia pudding

When using chia seeds, remember that the more seeds you use and the longer they sit, the thicker the final product will be.

If you don’t like the texture of chia seeds, you can try blending them to your preferred consistency.

Important: Make sure chia seeds have fully expanded before consuming them, and do not eat chia seeds dry, especially if you have difficulty swallowing.

According to Dr. Rebecca Rawl, gastroenterologist, because chia seeds absorb many times their weight in water, dry seeds may expand in the esophagus and cause a blockage.

It’s best to soak chia seeds for 10 to 15 minutes prior to eating them, so they have absorbed water already. If you have dysphagia or other difficulties with swallowing, it’s best to avoid chia seeds.

Also, keep in mind that eating too many chia seeds can cause digestive symptoms, such as bloating or diarrhea. If you experience these effects, cut back on the portion size. As with any high fiber food, make sure to drink plenty of water with it.

Interactions

Chia seeds may interact with blood pressure medications or blood thinners such as warfarin. If you take any of these drugs, avoid eating chia seeds.

Chia seeds are a nutritious pseudograin that can be part of a healthy weight loss plan. But they’re not a quick fix to drop a clothes size.

And if you eat too many, they may have the opposite effect. For most people, it’s safe to consume 2 tablespoons of chia seeds a day to support a healthy diet.

But remember, no single food is responsible for healthy weight loss. For best results, combine chia seeds with a healthy diet, exercise, and lifestyle strategies.

Your doctor can advise you if you have more severe weight issues that require intervention.