TikTok influencers can’t stop raving about the viral “internal shower” drink—a simple blend of two tablespoons of chia seeds, lemon juice, and water—that’s said to help with constipation.
The magic lies in chia’s fiber, called mucilage, which expands when mixed with water, creating a unique laxative effect, explains Bethany Doerfler, MS, RDN, a GI research specialist and clinical dietitian at Northwestern University’s Digestive Health Center.
“Fiber helps pull water into the stool, making it bulkier, which then stimulates movement in the gut,” Doerfler shared with Verywell via email.
Getting enough water and fiber in your diet can prevent hard, infrequent, or painful bowel movements. Just two tablespoons of chia seeds pack 10 grams of fiber. The daily recommended intake is 25g for women and 38g for men.
But most Americans fall short on fiber. Constipation is a common digestive issue, leading to about 2.5 million doctor visits yearly in the U.S., according to the American College of Gastroenterology.
Why Soaking Chia Seeds Matters
Some TikTokers drink the “internal shower” right after mixing, while others let it sit for 30–60 minutes first.
Letting chia seeds soak is crucial—they thicken into a gel-like consistency. If they don’t get enough time to expand, they might cause stomach issues.
Without enough water, chia seeds can absorb fluids in your mouth or intestines and swell up on their own, says Kelly Johnson-Arbor, MD, a medical toxicologist and executive director of the National Capital Poison Center.
“If those chia seeds expand too much, they could block your esophagus or intestines, which can be really dangerous for some people,” Johnson-Arbor told Verywell.
But generally, chia seeds are safe as long as they’re given time to gel up in liquid, she adds.
Letting them soak longer turns the drink into a chia pudding texture—still offering the same fiber benefits, Doerfler notes.
The “Internal Shower” Isn’t a True Detox
Infrequent bowel movements can lead to hemorrhoids, anal tears, or even rectal bleeding. In severe cases, constipation can cause fecal impaction—where stool becomes too hard to pass without medical help.
“We don’t want stool sitting in our gut or colon for too long,” says Amy Bragagnini, MS, RD, CSO, a clinical oncology dietitian at Trinity Health Lacks Cancer Center.
Bragagnini clarifies that the drink isn’t a “detox” but can help “keep things moving.” If your diet is low in fiber, downing this much at once might cause bloating and gas instead.
And if you’re not drinking enough water overall, this drink could actually worsen constipation. She suggests easing into it—follow the drink with extra water, or add smaller amounts of chia to smoothies, yogurt, or oatmeal throughout the day.
What This Means For You
This chia-heavy drink isn’t for everyone. People with GI disorders like Crohn’s disease, IBD, or colitis should check with a doctor for the best digestive health plan.