The “internal shower drink” (AKA chia water) has taken TikTok by storm with a myriad of influencers touting its digestive health benefits. The brainchild of Daryl Gioffre, DC, a chiropractor, the internal shower drink first came about in 2022 and has amassed more than 100 million views. But is there any truth to the flat belly-promoting, constipation-relieving claims? Here’s what the science says.
What is TikTok’s Internal Shower Drink?
Simply put, the internal shower drink is chia water with a hint of lemon. To make it, combine 1 to 2 tablespoons of chia seeds with eight to 16 ounces (one to two cups) of water and the juice of a lemon. Let it stand for at least 15 minutes so that the chia absorbs much of the water, and you’ve got yourself an internal shower drink. It’s basically a chia pudding minus the milk.
Are There Any Benefits to the Internal Shower Drink?
The good news is that, yes, this beverage has potential health benefits. While there isn’t much research on the drink itself, the individual components are known for their myriad benefits. Here’s what you need to know.
Chia Seeds
Chia seeds have long been celebrated for their health-promoting properties. A serving of chia seeds (two tablespoons) offers an impressive 10 grams of fiber, or roughly one-third of the daily requirement for adults. Fiber is widely under-consumed, with only about 5% of the U.S. population meeting the daily recommendation.
“Fiber is critical for digestive health and can also help to reduce cholesterol levels and promote heart health,” explains Ryann Jung, MS, RD, a registered dietitian. Studies show that consuming adequate fiber can also help protect against colorectal cancer, alleviate constipation, assist with blood glucose control, and support the microbiome.
Beyond fiber, chia seeds offer 5 grams of protein, 18% of the daily value for calcium, and 15% of the daily value for iron per two-tablespoon serving. Chia is also a source of ALA—a type of omega-3 fatty acid—and provides free radical-fighting antioxidants including chlorogenic acids, caffeic acids, quercetin, and kaempferol.
Water
This slightly gelatinous beverage includes one to two cups of water and can help people get closer to their daily fluid goals. Drinking adequate water helps support detoxification pathways, replace fluid losses from sweating in hot weather, and relieve constipation, among other things.
Lemon Juice
Adding lemon juice to the internal shower drink adds flavor and approximately 20% of the daily recommended intake of vitamin C. Although relatively abundant in our food supply, vitamin C is essential in immune function and wound healing and enhances iron absorption from plant-based foods such as chia.
Who Should Skip the Internal Shower Drink?
While the internal shower drink may offer benefits for some, others need to think twice before adding it to their daily routine, says Jamie Nadeau, RD, a registered dietitian. “Too much fiber too fast can cause negative gastrointestinal (GI) symptoms, like stomach pain, gas, diarrhea, constipation, and bloating.”
For this reason, those with sensitive GI tracts or a history of GI disease should start with a small amount of chia seeds in their internal shower drink and gradually increase the dose as tolerated. For those with active GI disease or who are currently on a low-fiber diet, the internal shower drink is best avoided until your GI condition improves or you can tolerate higher-fiber foods.
The other big issue with the internal shower drink is that it’s acidic, and consuming it daily can contribute to dental caries in some people, says Alyssa Simpson, RDN, CGN, CLT, a registered dietitian. “Lemon juice’s acidity can erode tooth enamel over time, possibly causing some dental issues.”
If you have cavity-prone teeth, you’re probably better off getting your fiber, hydration, and vitamin C through other sources.
Tips to Consider if You’re a Fan
The internal shower drink may offer health benefits for some, but there are a couple of things to consider before you start drinking this popular beverage daily. Here’s what you need to keep in mind.
Go Slow
Nadeau suggests starting out slow. “Make sure you’re properly hydrated, and also remember that you can meet your fiber needs through other foods, too. Fruits, vegetables, whole grains, nuts, seeds, and legumes are all great sources of fiber.”
Rinse Afterward
Simpson also recommends rinsing your mouth with water after consuming the drink. Doing so will protect your teeth from the acidity of lemon juice. You might even consider brushing your teeth for extra measure.
Bottom Line
The internal shower drink may be beneficial for digestive health, heart health, and general disease prevention for some. However, there are many ways to consume the nutrients found in this chia seed concoction.
If you’re interested in experimenting with the internal shower drink start slow and gradually increase the chia seed content to avoid unpleasant GI side effects. And if you’re actively dealing with GI disease or distress, skip the internal shower drink until you’re on the mend.
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