The “internal shower” is a recent health trend that gained popularity across social media platforms, particularly on TikTok. This simple, do-it-yourself beverage involves mixing water, chia seeds, and citrus juice. Proponents claim it offers significant digestive benefits, promoting regularity and achieving a feeling of internal cleansing.
Defining the Internal Shower and Its Ingredients
The internal shower is a simple, non-pharmaceutical concoction made from three primary components: water, chia seeds, and citrus juice. Standard preparation calls for mixing one to two tablespoons of chia seeds into eight to sixteen ounces of water. Freshly squeezed juice from half a lemon or lime is then added, providing flavor and an additional source of vitamin C.
The most important step is allowing the seeds time to hydrate, which generally requires 10 to 15 minutes. During this period, the chia seeds absorb the liquid, developing a clear, gel-like coating that gives the beverage its distinctive texture. This gelling process results from the high fiber content within the seeds. The resulting viscous liquid, containing suspended, swollen seeds, is intended to be consumed whole, often on an empty stomach.
Understanding the Mechanism and Purported Effects
The physiological action of the internal shower is attributed to the properties of chia seeds, which are rich in fiber. A two-tablespoon serving contains approximately 10 grams of fiber, a significant portion of the daily recommended intake. This fiber is a mix of insoluble fiber, which adds bulk to stool, and soluble fiber, which forms a gel when hydrated.
When the soluble fiber in the chia seeds mixes with water, it creates a thick, gelatinous matrix that moves slowly through the digestive tract. This bulk increases the water content of the stool, softening it and accelerating transit time through the colon. The effect is similar to that of a bulk-forming laxative, helping to promote bowel movements and alleviate occasional constipation.
Proponents often associate consumption with a sensation of “cleansing” or “detoxification,” suggesting it flushes the digestive system. Improved regularity and relief from constipation can lead to reduced bloating and lightness, fueling these claims. Furthermore, the lemon juice adds vitamin C, which can enhance the absorption of iron found naturally in the chia seeds.
Safety Considerations and Medical Perspective
While chia seeds offer nutritional benefits, medical professionals caution that rapid, concentrated fiber consumption carries risks. One concern is the potential for esophageal obstruction if the seeds are consumed dry or with insufficient water. Chia seeds can absorb up to 12 times their weight in liquid and expand rapidly, posing a choking hazard if they swell before reaching the stomach. A documented case involved a man who developed an obstructed esophagus after consuming dry seeds followed by water.
Introducing a large amount of fiber quickly can lead to gastrointestinal distress, especially for individuals not accustomed to high-fiber intake. Common side effects include abdominal pain, cramping, increased gas, and bloating. Paradoxically, if not enough water is consumed with the seeds, the fiber may absorb fluid from the gastrointestinal tract, potentially worsening constipation.
Medical experts, including gastroenterologists and dietitians, state that the body possesses effective detoxification systems in the liver and kidneys. The term “detox” associated with the internal shower is considered scientifically meaningless. While the drink can promote regularity, it is not a cure-all. A gradual increase in fiber through a balanced diet of whole grains, fruits, and vegetables is preferred. People with pre-existing digestive conditions, such as inflammatory bowel disease, should consult a physician before attempting the trend, as high-fiber intake can sometimes aggravate symptoms.