Chia seeds are rich in fiber and omega-3 fatty acids, and are easier to digest when soaked.

Many people use milk to make chia pudding overnight, while others mix the seeds with water and wait about 30 minutes before drinking. Both recipes make chia seeds more digestible, but they offer slightly different nutritional benefits.

Which is easier to digest?

Known on social media as the “inner shower,” chia seed water relieves constipation. Although this drink can be prepared in 15-30 minutes, chia pudding recipes often require overnight soaking and refrigeration.

Soaking chia seeds allows the soluble fiber to absorb liquid and form a “gel-like coating,” which helps improve digestion. Allegra Picano, MS, RDNis a registered dietitian-nutritionist at Henry Ford Health Pediatric Gastroenterology, Hepatology and Nutrition in Detroit, Michigan.

However, some people may experience gastrointestinal issues from chia seed water.

“When chia seeds are only partially hydrated, as in the 30-minute chia water example, they tend to absorb water inside the digestive tract and swell, potentially causing discomfort such as cramping or bloating.” Jamie Mock, MS, RD, RYTLos Angeles-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, told Verywell in an email.

Which has more protein?

If you want more protein, chia seed pudding is a good option.

Chia water is a low-calorie drink that contains only 4 grams of protein from 2 tablespoons of chia seeds. A chia pudding made with the same amount of seeds and 1/2 cup of milk has about 8 grams of protein, and toppings like almonds or nut butter can add even more.

“A dense, high-fiber, high-protein pudding tends to empty the stomach more slowly, which can blunt the rise in blood sugar after a meal.” Lindsay Malone, MS, RDN, LDa registered dietitian and nutrition coach at Case Western Reserve University School of Medicine, told Verywell in an email.

The type of milk you consume can also affect digestion. People with lactose intolerance may experience gas or bloating with cow’s milk, while some plant-based milks contain gums or emulsifiers that can cause gastrointestinal problems in certain sensitive individuals, Malone added.

Is Chia Seed Water or Chia Seed Pudding Healthy?

Consider your health goals when deciding between chia seed water or chia seed pudding.

“If your goal is a low-calorie boost of fiber and hydration, choose chia seed water. Alternatively, if you want a nutritious snack or balanced breakfast, chia pudding serves as an excellent base, offering additional calories, protein and fat for sustained energy and satiety,” says Mok.

Many people can enjoy chia seed water or pudding without health risk. However, if you have a history of digestive problems, it is best to consult your healthcare provider first.

“The high fiber content of chia seeds may improve symptoms for people with inflammatory bowel conditions such as Crohn’s disease and diverticulitis,” Mok said.

Chia seeds are also high in oxalate, a compound that contributes to the development of oxalate kidney stones. People prone to kidney stones can eat chia seeds with high-calcium foods, as they can help reduce oxalate absorption.