Expert's opinion
Adding chia seeds to kombucha elevates the individual nutritional offerings of chia seeds and kombucha. Together, they pack a powerful punch of nutrients, from probiotics to fiber, to vitamins and minerals.
Making chia seed kombucha is as simple as adding chia seeds to pre-made kombucha. If you’re feeling adventurous, you may wish to brew and ferment your own kombucha first. Either way, you’ll have a delicious, healthy, refreshing drink or snack, an excellent addition to an overall healthy, whole-foods diet.
Is Chia Kombucha A Good Idea?
Making chia seed kombucha is largely a matter of preference. Knowing that chia seeds absorb liquid, and will turn kombucha into a pudding-like texture may turn some people off. However, if this appeals to you, go for it!
Both chia seeds and kombucha come with their own health benefits, so combining them can boost their nutritional offerings. However, adding chia seeds to kombucha while it’s being fermented may interfere with the fermentation process, which could limit the beneficial bacteria in the drink. Also, be sure to review the side effects of chia seeds before consuming them.
Benefits Of Kombucha With Chia Seeds
Let’s explore some of the benefits of combining chia seeds with kombucha.
Omega-3 Fatty Acid Source
Chia seeds are an excellent source of omega-3 fatty acids, the dietary fat that is crucial for hormone maintenance, brain health,[1] and disease prevention.[2] Kombucha by itself does not contain any dietary fat, but by adding chia seeds we introduce this essential nutrient into the mix.
Protein Source
Kombucha is fermented tea. Alone, this provides some health benefits, but protein is not one of them. Chia seeds, on the other hand, are an excellent source of plant protein.[3] In fact, they are a go-to for many vegans since they cannot rely on animal products for their protein.
Chia seeds infuse kombucha with protein, an essential nutrient for muscles and cells. For other great sources of protein, check out the best protein powders.
Fiber Source
Fermented tea doesn’t offer much in the way of fiber, but chia seeds do. Chia seeds provide soluble fiber, which has numerous health benefits. In addition to improving gut function, fiber is excellent for the heart, immunity, and for our appetite. Fiber helps increase satiety. For this reason, many individuals use chia seeds for weight loss, as part of a weight management diet.
Probiotic Source
Fermented foods, from kimchi to tempeh to sauerkraut, have probiotics,[4] or beneficial bacteria. Since kombucha is fermented tea, it, too, has beneficial microbes that can feed the microbes in our digestive tract. What’s more, the fiber from chia seeds feeds the good bacteria, which help them to thrive.
Suitable For Vegans
Vegans can have a particularly difficult time getting all the nutrients they may need, such as omega-3 fatty acids and protein (both found in many animal foods). However, these nutrients do exist in plant foods, as well, if you know where to look, namely, chia seeds.
Chia seeds provide a well-rounded dose of nutrients that are suitable for vegans as well as others. Kombucha, which is made from tea, is also suitable for vegans. If you are curious about additional vegan nutrition, look into the best vegan meal replacement shakes and powders.
What Are Chia Seeds?
Chia seeds are white, black, and gray, tiny, oval-shaped seeds that come from the Salvia hispanica[5] plant, a member of the mint family. Chia seeds have been consumed for hundreds of years by various cultures, including the Aztecs and Maya.
Chia seeds are nutrient-dense seeds, providing sources of dietary fat, fiber, protein, and complex carbohydrates, along with various vitamins and minerals,[6] such as calcium, magnesium, and phosphorus.
When chia seeds are soaked in liquid (such as kombucha) they absorb the liquid, expand, and create a gel-like texture.
What Is Kombucha?
Kombucha is a beverage made from fermented sweet tea. The tea is fermented with different cultures of bacteria and yeast, known as SCOBY[7] (Symbiotic Culture of Bacteria and Yeast).
The SCOBY ferments the tea, consuming the sugar in the tea, creating carbon dioxide, enzymes, vitamins, and organic acids in the tea. This process gives kombucha the slightly tangy, sour taste it’s known for.
How To Add Dry Chia Seeds To Kombucha?
- First you will want to prepare your kombucha. When it’s fermented enough and has reached your preferred tartness, you can begin prepping the chia seeds. Alternatively, you may wish to buy pre-made kombucha.
- While dry chia seeds tend to have a long shelf life, before using them in chia seed kombucha, be sure to review best practices for chia seed storage, such as keeping them in an air-tight container in a cool and dry place. If you grind chia seeds, they must be refrigerated immediately.
- While you can add dry chia seeds directly to kombucha, you may find it easier to add the chia seeds to water or another liquid first, creating a separate chia seed gel. This makes for more hydrated chia seeds. Mix the liquid and seeds together and keep stirring every few minutes for about 15 minutes, until the gel-like consistency is fully formed.
- Combine chia seeds with the kombucha. Stir or shake to ensure the seeds spread evenly throughout the kombucha and do not settle at the bottom of the bottle. You may wish to divide up portions of the kombucha into different jars and pour a little chia seed gel into each jar, or make one big batch – up to you!
- Drink immediately or store in the refrigerator. Enjoy!
Chia Seed Kombucha Recipe
Let’s look at a few delicious ways to combine chia seeds with kombucha!
Blueberry Chia Seed Kombucha
Chia seed kombucha can be perked up by adding blueberries (or any berry, for that matter!). Use three tablespoons of chia seeds, one cup of room temperature, pre-made kombucha, and one cup of organic blueberries.
Combine all three ingredients in a jar and mix well. Stir every ten minutes. Once the desired consistency and flavor are reached, enjoy immediately or store in the refrigerator for later.
Ginger Chia Seed Kombucha
For a ginger-flavored kombucha, use three tablespoons of chia seeds, one cup of room temperature, pre-made kombucha, and a small amount of ginger.
Pour the kombucha into a jar and add freshly sliced ginger. Note: Ginger is very pungent, so only use about a thumb-size piece of ginger. Alternatively, you can sprinkle a few teaspoons of ground ginger into the kombucha.
Add chia seeds. Stir every ten minutes until the gel has a consistent, soft texture. Store in the refrigerator or enjoy right away.
Should You Drink Chia Kombucha Daily?
There’s no harm in having small amounts of chia kombucha on a daily basis. However, the daily recommended amount of chia seeds is between one and two tablespoons. Additionally, kombucha contains gut-friendly probiotics. While these bacteria are beneficial to gut health, they can cause mild digestive discomfort for some people.
Always pay attention to how your body feels when consuming new foods. But as long as you consume them in moderation, there shouldn’t be any issue with having chia kombucha every day.
Conclusion
Chia seed kombucha has many health benefits, from good sources of omega-3 fatty acids to more probiotic support, and is a delicious addition to any diet. Chia seed kombucha is easy to make–simply add chia seeds to kombucha.
This drink is suitable for most dietary approaches, including veganism, and can make for a good replacement for plain tea. However, as with all foods, it is important to know your individual tolerance for both kombucha and chia seeds, to ensure these ingredients work well for your body. When in doubt, consult a healthcare provider.
Frequently Asked Questions
That’s entirely a personal choice. There are not many differences, nutritionally, between pre-made and homemade kombucha, and it is easy to add chia seeds to both.
Synergy is a popular brand of kombucha. Others include Wild, Forage, and GTs Enlightened Organic Raw Kombucha.
You can do either. Some people find it easier to make chia seed gel first because the seeds will have already expanded and won’t need to be mixed as much once they’re added to the kombucha.
