There’s no shortage of dodgy advice circulating on platforms such as TikTok – particularly when it comes to health.

But there is the occasional gem, although – generally – the advice is much more nuanced than a trending video clip might have you believe.

That’s certainly true about one of the latest health trends sweeping social media, the “chia seed challenge”. Let’s unpack the good, the less-good and the decidedly dodgy.

What is the ‘chia seed challenge’?

It’s been around for a while, but has gained renewed attention in a recent surge on TikTok.

Essentially, the promise is that soaking a tablespoon of this Peruvian “superfood” in water (adding lemon juice or honey, if you like) and then swallowing it down is the key to preventing overeating and ultimately succeeding in weight loss.

The tiny seeds, which are packed with fibre, beneficial omega-3 fatty acids, protein and antioxidants, can also be used in other drinks – including a morning smoothie.

The “challenge” involves drinking the gluggy liquid for anything from seven to 14 or even 40 days, depending on which influencer you’re listening to.

Does it work?

A search for “chia seeds for weight loss” or “chia seed challenge” on TikTok pulls up literally hundreds of millions of videos, as well as countless others extolling the virtues of the superfood seed.

Chia’s health properties are well documented.

“Chia seeds contain healthy fats, antioxidants and dietary fibre but there isn’t a lot of research into how the composition of these seeds interact with gut microflora, which help to digest food,” senior author Professor Rachel Burton from the University of Adelaide’s School of Agriculture, Food and Wine said in a 2023 report.

“Through this research, we discovered that different preparation methods influenced the nutritional benefits gained from the seeds and grinding them up delivered more nutrients than consuming them whole.”

The trend is wildly popular on social media platforms such as TikTok.

More recently, in a study published in Science Direct last month,
Brazilian researchers said they had found the seeds appeared to suppress the feeling of hunger, making them a potentially potent ingredient for anyone looking to lose weight.

They studied the reaction of rats on high-fat, high-fructose (HFHF) diets, with one group being fed chia flour and the other chia oil.

Analysing the brains of both groups of rats across 10 weeks, the Brazilian research found that those fed chia oil had an increase in the activity of genes related to satiety – effectively measuring the state of “fullness”. Chia flour didn’t have the same response.

“Chia seeds are high in fibre, which can increase satiety,” Florida dietician and nutritionist Tara Collingwood has told Everyday Health.

“Bottom line: Chia seeds can prevent hunger because they take a longer time to digest.”

On the other hand, a glass of chia seed water a day isn’t going to undo the damage of poor dietary choices or a caloric surplus.

What about the downsides?

American gastroenterologist Omar Khokhar said the drinks aren’t for anyone who has gastrointestinal disease or distress.

“If you have any history of oesophageal swallowing issues or any history of intestinal obstruction, this is something you might want to talk to your doctor about ahead of time,” he said.

“Because what you don’t want to do is ingest this gel-like material and cause some kind of blockage.”

Khokhar also warns people to start slowly because adding too much fibre too quickly can have the opposite effect, leading to stomach pain, gas, diarrhoea, constipation and bloating.

“I would be careful. If you have any kind of GI or pre-existing issue, it’s something you might want to start maybe a half dose and see how you respond before going with a bigger, normal dose,” he said.

Generally, boosting fibre through diet was preferable, Khokhar said.

Nutrition and health expert Hazel Flight also warns the gelling properties of chia seeds can be a choking hazard.

“If eaten dry, chia seeds can expand in the oesophagus and cause a blockage so always soak the seeds for 15-30 minutes before consumption,” she wrote.

What’s the bottom line then?

Flight said chia seeds were a versatile and valuable addition to a healthy diet, and could be easily added to a host of food, including  smoothies, porridge, yoghurt and baked goods.

“However, as with everything in life, moderation is key. Overeating chia seeds can lead to weight gain. And there’s no need to endure the sensation of drinking slime if tadpole water makes you gag,” she wrote.

“You can get the same health benefits by adding chia seeds to healthy foods you already eat – and drinking enough water throughout the day to stay well hydrated.”