Among the trending gut health practices on social media, the “internal shower drink” stands out—a mix of chia seeds, water, and lemon that people rave about for its purported ability to promote bowel movements.
Emerging research suggests that gut health impacts various facets of overall well-being, spanning hormones and mental health. This connection makes the allure of a simple three-ingredient drink that promises clean insides quite persuasive.
Experts indicate that chia seed water may indeed help relieve bloating and constipation. Chia seeds are rich in fiber, which can aid in regular bowel movements; however, excessive fiber intake at once can lead to uncomfortable gastrointestinal issues. Additionally, staying hydrated is crucial for maintaining digestive regularity.
Yet, is chia seed water a miracle solution for every digestive issue? Unlikely. Here’s what you need to know.
Can Chia Seed Water Help You Poop?
“Chia seed water can promote bowel movements, but it’s not a cure-all,” explains registered dietitian Natalie Rizzo, nutrition editor for TODAY. “Chia seeds contain about 10 grams of fiber in just 2 tablespoons, including both soluble fiber, which forms a gel that helps keep stool soft, and insoluble fiber, which adds bulk for easier movement. When chia seeds are mixed with water, they absorb it and swell, creating a gel-like consistency that aids digestion and can alleviate constipation.”
“However, you can also obtain that fiber by adding chia seeds to smoothies, oatmeal, or baked goods. Chia seed water isn’t the only means to support your digestive system, and it is most effective when complemented by adequate hydration and a balanced diet rather than used as a quick fix.”
Benefits of Chia Seed Water
Dietitians Frances Largeman-Roth and Samantha Cassetty both affirm that chia seed water can offer advantages for digestive health.
“The combination of chia seeds and water promotes digestion and can facilitate easier bathroom visits. Additionally, the alpha-linolenic acid found in chia seeds can combat inflammation when included in your diet regularly,” Largeman-Roth previously shared with TODAY.com.
Cassetty emphasized that dehydration can worsen constipation: “When you don’t drink enough water, your body extracts it from your stool to compensate, resulting in hard stools that are tough to pass. However, adequate water intake helps keep stools soft and can alleviate constipation.”
Furthermore, Cassetty notes that lemon juice may offer additional digestive advantages.
“Lemons possess antibacterial properties that may help reduce the risk of diarrhea. Also, a significant intake of vitamin C has been linked to positive changes in the microbiome, which can correspond to lower inflammation—an indicator of good gut health,” she mentioned.
How to Prepare Chia Seed Water
If you’re curious about trying the internal shower drink that has garnered attention online, here’s how to make it:
- 1-2 tablespoons chia seeds
- 1 cup water
- 1.5-2 tablespoons lemon juice (optional)
For those just beginning to incorporate fiber into their diet, Rizzo recommends starting with a smaller portion, ideally no more than one tablespoon of chia seeds.
Alternative Ways to Use Chia Seeds for Digestive Health
Rizzo advises newcomers to chia seeds not to simply mix them with water and gulp them down. She is concerned that this method may deter people from enjoying these small yet powerful seeds.
Instead, she suggests incorporating them into familiar foods you already enjoy, such as cereals, oatmeal, smoothies, or as a topping on toast.
Chia Seed Beverages
Here are some recipes for delicious beverages featuring chia seeds that can aid in bowel movements.
Lucy Schaeffer
Chia Seed Recipes
If you’d rather consume chia seeds in meal form, here are some healthy recipes to explore.
Getty Images
Conclusion
Chia seed water can indeed assist gut health and promote more regular bowel movements when part of a well-rounded diet that includes sufficient fiber. Adults should aim for approximately 25-30 grams of fiber daily—and chia seeds can play a significant role in achieving that goal.
However, if you are currently far from meeting that goal, avoid an abrupt increase in fiber or chia seed water consumption. Instead, gradually add about 5 grams of fiber each week until you reach the recommended intake.
Chia seeds are merely one component of a healthy diet. Remember to incorporate a variety of foods, including vegetables, fruits, whole grains, probiotics, legumes, nuts, and other seeds, for a balanced approach to nutrition.
