“Internal Shower” Trend Risks Gut Distress if Prepared Incorrectly

Social media’s chia seed detox faces expert scrutiny over potential for bloating and worse

A viral social media trend, dubbed the “internal shower,” promises natural digestive relief using chia seeds. Touted for fiber content, this concoction faces warnings from health professionals about improper preparation causing adverse effects.

Decoding the “Internal Shower”

Chia seeds, nutritional powerhouses rich in omega-3s, protein, antioxidants, and minerals, are the core of this trend. Their high fiber content, approximately 10-11 grams per two tablespoons, is the main draw for proponents. The popular recipe involves soaking a tablespoon of chia seeds in 8-10 ounces of water with lemon juice for 15-30 minutes. Consumed on an empty stomach, users report enhanced digestion and constipation relief.

The Peril of Insufficient Soaking

Health experts caution that a critical step in preparing the chia seed drink is often overlooked: adequate soaking. **Daryl Gioffre**, a gut health specialist and celebrity nutritionist, explained to Fox News Digital that insufficient hydration prevents the seeds from achieving their intended cleansing effect. Instead, he warned, “Without proper hydration, the seeds absorb liquid from within the gut, potentially forming a dense mass that slows down digestion instead of helping it.”

Registered dietitian and gastrointestinal nutritionist Alyssa Simpson echoed these concerns, advising a minimum soaking time of 20 minutes. She cautioned that inadequately soaked seeds can behave like dry oatmeal in a drain, leading to blockages rather than clearance. This can result in bloating, gas, and constipation, particularly for individuals new to high-fiber foods. According to a 2023 report by the Global Nutrition Institute, inadequate fiber intake affects up to 70% of adults worldwide, highlighting the importance of proper dietary adjustments (Global Nutrition Institute 2023).

Optimizing Chia Seeds for Digestive Harmony

To harness the benefits of chia seeds without discomfort, experts recommend a mindful approach. Thoroughly soaking the seeds for 15-30 minutes until they gelatinize is paramount. Starting with a small quantity, such as one teaspoon to one tablespoon, and gradually increasing intake is advisable. Maintaining adequate hydration is also crucial, as fiber requires ample water to move through the digestive system. Individuals experiencing any discomfort should reduce their intake or discontinue use.

Those with pre-existing gut conditions like Irritable Bowel Syndrome (IBS), Crohn’s disease, or ulcerative colitis should consult a healthcare professional before incorporating high-fiber foods into their diet.

While not a cure-all, the “internal shower” can support digestive wellness and boost daily fiber intake when prepared correctly. However, neglecting key steps like proper soaking and hydration can transform this trendy beverage into a source of digestive distress. As with all wellness trends, mindful consumption and listening to one’s body are essential.