The "Internal Shower" Drink: TikTok's Questionable New Fad

The internal shower is a popular drink on social networks such as TikTok. Its advocates claim that it helps fight constipation and lose weight.

Written and verified by the nutritionist Saúl Sánchez Arias.

Last update: 05 June, 2023

The “internal shower” drink has become popular on social networks and is made up of water and chia seeds. In principle, it has been offered as an alternative for weight loss, although its advocates argue that it has more benefits.

However, we must always emphasize the need to be careful with these fads, as sometimes they may not be supported by evidence and could even be harmful. In general, efficient weight loss is achieved through the implementation of healthy lifestyle habits.

A slightly hypocaloric diet and physical exercise are essential. Without these, it isn’t possible to maintain good results over time. So, let’s see how this drink works and what its potential benefits are.

What is the “internal shower” drink?

With the name “internal shower” we’re referring to a drink that’s prepared from chia seeds and water. When these seeds are soaked in the liquid – and left to stand for several minutes – they become up to 12 times bigger and the consistency becomes gelatinous.

Its main benefit is linked to a more efficient intestinal transit. It’s clear that chia seeds are a source of fiber, a substance that has proven to be decisive in improving digestive health.

Specifically, it increases the volume of the fecal bolus, which allows for greater stimulation of mechanoreceptors and peristaltic movements. In this way, constipation will be reduced.

Fiber itself will also be decisive in improving the composition of the microbiota. It serves as an energetic substrate for the bacteria that live in the tube. In this way, losses of density that may favor the future development of dysbiosis are avoided.

As a study published in Alimentary Pharmacology & Therapeutics states, a series of inflammatory fatty acids are produced in the intestine after fiber intake, which are essential in order to prevent complex pathologies.

We shouldn’t forget the power of fiber to stimulate the feeling of satiety, documented in research published in Nutrition Reviews . This will reduce the amount of food eaten throughout the day, resulting in an energy deficit and subsequent weight loss.

Does chia drink work?

The truth is that including more fiber in the diet is usually beneficial. It’s good to know that we don’t often cover our daily requirements, which is about 25 grams (just under an ounce). Getting to these levels decreases the incidence of many chronic pathologies that affect the digestive tract, in addition to improving the symptoms of those that already exist.

However, increasing the fiber intake isn’t the solution in all cases. If a dysbiosis process has developed, this could be counterproductive. Fiber doesn’t promote bacterial growth in a selective way.

Good microorganisms will benefit as well as pathogens. Therefore, in certain circumstances it would be positive to limit the intake of the substance temporarily, complementing it with a probiotic treatment.

As far as weight loss is concerned, it should be borne in mind that it’s merely a supplement. By itself, the drink cannot “melt fat” or make you lose kilos. Its intake will only help appetite control.

Other ways to include fiber in the diet

The internal shower gives a considerable fiber intake, but there are other alternatives to optimize the consumption of this element. The most advisable thing is to increase the presence of foods of vegetable origin in your diet.

This class of products also stands out for its concentration in vitamins, minerals, and antioxidant compounds. They’re positive for the organism in general, so it’s advisable to eat 5 servings a day.

In the same way, the inclusion of whole grains in your diet should be evaluated. However, you need to check that they don’t contain too many simple sugars. A good option is oatmeal consumed as flakes.

Internal shower, a good source of fiber

As you have seen, most of the benefits of the “internal shower” are due to its fiber content. In fact, many nutrition experts advise the inclusion of chia in the regular diet due to the presence of this element.

However, it isn’t the only food that can generate a positive effect of this caliber; the key is to ensure variety at the dietary level. In addition, it’s necessary to be moderate with the intake, because in excess it can be counterproductive, especially in processes of dysbiosis. In this regard, it’s best to consult a doctor.