Chia seed water (1 piece)

Soak chia seeds thoroughly (at least 15–30 minutes, or overnight) and drink them slowly rather than consuming a large amount at once.

Reduce the chia portion and test a smaller serving, such as 1 teaspoon to 1 tablespoon, especially if your current amount is larger.

Have chia water alongside or shortly after a balanced meal containing protein and healthy fat, such as plain Greek yogurt, eggs, tofu, or nuts, instead of on an empty stomach.

Avoid adding sweeteners, fruit juice, honey, syrups, or sweetened plant milks to chia water; use cinnamon, lemon/lime juice, or unsweetened cocoa for flavor instead.

If you use it as a snack, pair it with a small protein-rich option such as cheese, a boiled egg, edamame, or unsweetened yogurt.

Take a gentle 10–15 minute walk after drinking it, if safe and practical for you, and monitor your individual response to adjust timing and portion size.