Our Nutritionist Weighs In on TikTok's Viral #InternalShower Digestive Hack (2024)

• A new DIY health trend known as the #InternalShower drink is sweeping TikTok, with almost 40 million views on videos surrounding the beverage on the platform.
• The drink, which was highlighted by celebrity wellness influencer Daryl Gioffre, makes use of chia seeds and fresh lemon juice to jumpstart one's digestion and aims to alleviate constipation.
• Health experts say introducing too much fiber sourced within chia seeds overnight could lead to the exact opposite effect and may cause further constipation.
• Read on to learn how to safely enjoy chia seed water and more of its benefits.
  

Finding a healthy way to alleviate constipation isn't an easy task, but TikTok users are seemingly all-in on a new solution being widely shared across social media platforms due to its DIY nature. Now known as the #InternalShower, this 3-ingredient drink recipe has racked up almost 40 million views on the platform, with many wellness fans trying it first hand to see if it actually works. And while the detox-like drink may indeed inspire testers to immediately head to the restroom after consumption, many fans are lacking the full knowledge of how this particular recipe jumpstarts your digestive track — and if it's truly healthy.

The trend's meteoric rise over the last two weeks is likely due to the reported "inventor" of the so-called health hack: Daryl Gioffre, a certified chiropractor turned nutrition advisor to many celebrities, including Kelly Ripa and Ryan Seacreast. Gioffre first shared the idea for his #InternalShower beverage while chatting on the Skinny Confidential podcast, spelling out the very straightforward recipe — which makes use of fiber-rich chia seeds — for listeners as he recapped how he troubleshoots digestive irregularities and constipation.

"If you drink this on an empty stomach, it literally is like an internal shower — it gets into all the nooks and crannies of your gut like an internal washing," Gioffre, who is also credited with crafting Kelly Ripa's dietary routine, told listeners. "But one thing to remember is that you aren't going to be running to the bathroom; it's more of a natural elimination."

Can drinking a single beverage immediately solve a backed-up digestive tract? Not likely, explains Amy Fischer, MS, RD, CDN, a registered dietitian in the Good Housekeeping Institute. While chia seeds are indeed beneficial in a balanced diet, their role in improving your body's gut and digestive health may be misinterpreted by TikTok users who come across the #InternalShower recipe. Read on to learn more about the healthiest way to incorporate chia seed water into your diet.

What is the "internal shower" drink?

Gioffre, author of Get Off Your Acid and Get Off Your Sugar, shared the 3-ingredient recipe for his 'internal shower' drink as follows:

1. Add 2 tbsp of chia seeds to a full glass of water, at least 8oz if not 16oz
2. Add freshly squeezed lemon juice to taste; up to 1 whole lemon
3. Optionally add 1/8 tsp of sea salt
4. Stir and let chia seeds absorb water; after up to 15 minutes, stir once more and drink

In many of the reaction videos shared to the platform, TikTok users note that you'll need to vigorously stir the drink in order to avoid seed clumping and a particularly unpleasant texture that's semi-gelatinous in nature.

Why chia seeds, you may wonder? The plant-based ingredient enjoys a health halo in the wellness industry as chia seed consumption has been linked to numerous health benefits.

"[Chia seeds] are high in fiber, which can help to lower bad cholesterol (LDL) over time, as well as keep blood sugar more stable, promote digestive health, feed good gut bacteria and may aid in weight management," explains Fischer. "Chia also contains heart-healthy omega-3 fats, protein and is rich in multiple antioxidant and mineral sources."

Plus, chia seeds contain a considerable amount of naturally-occurring iron — and the inclusion of lemon juice, which is a strong source of vitamin C, helps your body better absorb this iron during digestion, Fischer adds.

On its face alone, there isn't an inherent red flag that many health experts would wave at drinking just one of #InternalShower chia seed water beverages; the low-calorie, low-carb beverage isn't an immediate threat to one's health. Adding chia seeds to your diet can be beneficial in that just two tablespoons contain half of the recommended daily fiber intake in a balanced diet.

But introducing this much fiber to your diet — especially if it's currently lacking the nutrient — in just a few days can result in the opposite effect when it comes to gastrointestinal health.

Can the internal shower beverage actually treat constipation?

Chia seeds can be a beneficial addition to your diet, and may indeed aid in better regulation of your digestive system; but only if you choose to introduce it slowly in smaller quantities, rather than drinking multiple 2-tbsp servings a day seemingly overnight.

"As with any source of fiber, too much too soon can have the opposite effect and lead to constipation or diarrhea, gas and/or bloating, which would be the negative," Fischer explains.

Fischer worries there may be TikTok users who don't consume enough water alongside their chia seed intake to make digestion easier on the body. "It’s important to make sure you’re drinking enough water with any form of fiber to help keep things moving," she adds. "Because chia seeds swell in water and form a gelatinous shell, they can absorb 12 times their weight in water, making adequate hydration even more important.

Some may be surprised to hear that there isn't a standard recommended daily intake for chia seeds specifically, making it even trickier to regulate appropriate serving sizes for those interested in trying an #internalshower. Fischer says that most chia seed bulk products have serving sizes that range from 1 tbsp, around 12g of seeds, to 3 tbsps in total.

The best advice for anyone interested in drinking chia seed water, Fischer says, is to focus on a slow-and-steady approach at first. Try halving the recipe's call for chia seeds for the first few days to see how your body processes it, and drink plenty of water in addition to your #internalshower beverage. "If your diet is void of fiber and you suddenly add a large amount that your body isn't used to, this is when digestive distress could happen," she explains.

And if you're someone with preexisting health conditions, especially anything related to your gastrointestinal tract or dietary intake, it's crucial that you speak with your primary doctor first before adding chia seeds into your daily dietary rotation.

The bottom line:

TikTok's latest health craze isn't anything that will cause immediate harm to your health, as each of the #InternalShower ingredients make up parts of healthy, balanced diets on their own. But you shouldn't expect an immediate miracle fix for irregular digestion or constipation, as it's best to slowly introduce chia seeds (and any other source of plant-based fiber, like hemp seeds or even more fruits and veggies!) to your diet for the best results.

You'll need to speak to your doctor if you have preexisting health conditions that impact your GI health, or your diet in general, before adding chia seed water to your long-term routine. If you know that your diet is currently lacking fiber, the best way to enjoy chia seed water is to halve this TikTok-fueled recipe while adding more water to avoid exacerbating your constipation more.

"Slow and steady is the best way to add chia to your diet and reap the benefits," Fischer says.