My Health Journey Part 2: The Power of Water and Chia Seeds For Healthy Digestion
When making drastic lifestyle changes or trying to form new health habits, I believe slow and steady is best. Too often we put immense pressure on ourselves to do it all at once, wanting to see results asap.
But this is when we get overwhelmed; it feels too hard, our bodies are struggling to adjust, and we give up. So when I started to make changes to my daily habits, I tried to focus on one or two things at a time and then add on as my journey continued.
The first changes I made were to focus on my protein intake and include more strength training. Read more about it HERE.
The next two changes were to increase my daily water intake and improve my digestive health through chia seeds. Continue reading to discover how I did this!
Water Intake
It's funny to admit, but even after making so many healthy changes, drinking enough water was the one thing I had been overlooking. When I started eating more protein, I noticed I felt bloated at times — even though I was regular. I knew increasing my water intake could help, but it felt like such a small thing to prioritize.
Often, we are already dehydrated and don't even know it. Waiting until you feel thirsty isn't enough; your body is already in need by then. Staying consistently hydrated ensures that every system in your body runs smoothly.
When you drink the recommended amount of water for your body type, you can expect to experience:
Improved digestion and easier bowel movements
Healthier, more elastic skin
Fresher breath by reducing halitosis
Fewer headaches and less dizziness
Improved energy levels and mental clarity
The standard recommendation is to drink half your body weight in ounces of water each day. I started slowly, gradually increasing my intake. I now aim for 120 ounces a day.
At first, I felt like I was drowning — constantly running to the bathroom — but over time my body adjusted, and now I feel so much better. My digestion improved, I have more energy, and even my joints feel less stiff.
One simple habit that made a huge difference is how I start my mornings. When I wake up, I drink 32 ounces of room-temperature water with lemon. It helps flush out toxins your body filters overnight and sets the tone for the rest of the day. Plus, getting a big chunk of my water intake first thing makes it easier to hit my daily goal.
ways to drink more water
Add Some Flavor 🍋🍉
Add fresh herbs (mint, basil, rosemary)
Use fruit-infused ice cubes—freeze berries, citrus, or cucumber in your ice cubes for a slow flavor release.
Infuse your water with fruits, veggies, or spices (try lemon & ginger, watermelon & mint, or cucumber & lime).
Mix in a splash of fresh juice (like a squeeze of orange or a splash of cranberry).
Add a dash of Himalayan salt & lemon for an electrolyte boost.
Turn It into a Game 🎯
Challenge yourself to "water checkpoints" throughout the day (ex: 8 oz before each meal, a full glass before noon, etc.).
Use a hydration tracking app that reminds you to drink.
Get a motivational water bottle with time markers or fun phrases to keep you going.
Drink Water in Other Forms 🍵
Sparkling water with a squeeze of lemon or a few berries.
Herbal teas (iced or hot).
Homemade popsicles made with coconut water & fruit.
Chia water (add chia seeds for extra hydration & fiber).
Drink homemade sun tea! This refreshing mint sun tea is my favorite recipe
Tie It to a Habit 🕒
Drink a glass every time you check your phone.
Have a sip before every email or work task.
Make it a habit to drink water before coffee or meals.
Drink a glass after every visit to the loo.
Of all my health-changing habits, I think drinking more water should be #1!
The benefits of water are truly endless. Hydration is one of the simplest yet most powerful ways to support your health.
The Power of Chia Seeds
For the past two months, I've been consistently eating two tablespoons of chia seeds daily, and the results have been incredible. Who could have known that such a tiny seed has so many wonderful benefits!
One of the biggest changes I've noticed is how much they've helped with my digestion.
Chia seeds are packed with fiber. 2 Tablespoons of chia seeds provide 11 grams of fiber, a significant portion of the Recommended Dietary Intake (RDI) for women and men—25 and 38 grams per day, respectively.
They are incredible for supporting digestion and keeping things moving regularly—something I've definitely noticed since incorporating them into my diet.
Not only do they help with digestion, but chia seeds are also great for heart health and blood sugar balance. Chia seeds contain quercetin which belongs to a group of plant compounds called flavonoids. These flavonoids can reduce the risk of heart disease.
Because they absorb liquid and expand, they help keep you fuller for longer — making them a great addition to breakfast or snacks.
Lastly, chia seeds are also packed with antioxidants that help reduce free radicals in the body and essential omega-3 fatty acids that help reduce inflammation.
Chocolate Chia Seed Pudding
One of my favorite ways to enjoy chia seeds is through chia seed pudding. It's simple to make, tastes delicious, and feels like a little treat while still being incredibly nourishing.
Below is my favorite recipe:
Serves 2
Ingredients:
1 1/2 cups unsweetened almond milk
1/4 cup chia seeds
1-2 tbsp honey (or maple syrup for vegan option)
1 tbsp cocoa powder
1/2 tsp vanilla extract
Pinch of salt
Instructions:
In a bowl or jar, whisk together the almond milk, honey, cocoa powder, vanilla extract, and salt until fully combined.
Add the chia seeds and stir well.
Let sit for 5 minutes, then stir again to prevent clumping.
Cover and refrigerate for at least 2 hours, or overnight for best results.
Give it a good stir before serving, and top with fresh fruit, nuts, or a drizzle of honey if desired.
This pudding is rich and creamy, and satisfies my sweet tooth while still giving my body so many health benefits. It's become a staple in my routine, and I love how easy it is to make ahead for a quick breakfast or snack.
If you've never tried chia seeds before, this recipe is a great place to start!
Ways to include more chia seeds in your diet
Stir into Drinks & Beverages 🥤
Chia Fresca – Mix chia seeds with water, lemon/lime juice, and a little honey for a refreshing, hydrating drink.
Smoothies – Add a spoonful of chia seeds to your smoothie for extra fiber and omega-3s.
Iced Tea or Lemonade – Let chia seeds soak in your favorite drink for a fun, jelly-like texture.
Coffee Booster – Blend chia seeds into iced coffee for a fiber-rich twist.
Add to Breakfast Foods 🍓
Stir into oatmeal or overnight oats for a thick and creamy texture.
Mix into yogurt or cottage cheese for extra fiber.
Sprinkle on top of pancakes or waffles before cooking.
Try this delicious blood orange overnight oats with chia seeds!
Mix into Baked Goods 🥧
Use chia seeds as an egg replacer (1 tbsp chia + 3 tbsp water = 1 egg).
Add to muffins, cookies, energy bars, or homemade granola.
Stir into bread or pancake batter for a nutritional boost.
Toss into Salads & Savory Dishes 🥗
Sprinkle on salads, grain bowls, or roasted veggies for a subtle crunch.
Add to soups or stews as a thickener.
Stir into homemade dressings or dips (like hummus or guacamole).
Sometimes, the simplest habits can have the most significant impact — and adding chia seeds to your day might just become your new favorite thing, too!
Friend, if your looking to improve your overall health or your digestive health, I encourage you to start with drinking more water and then gradually adding chia seeds to your diet. You won’t regret it!
A word of warning: since chia seeds are so high in fiber, you want to introduce them slowly or else you may experience some serious digestive discomfort ;-)
Love, Annette xx