Chia seed water drink goes viral for health benefits, but experts warn of common mistake and side effects

The “internal shower” trend featuring chia seeds has exploded across social media platforms like TikTok and Instagram, promoted as a natural, fiber-rich method to relieve constipation and support digestion. Proponents swear by the drink—made by soaking chia seeds in water with lemon juice—as a quick morning detox that “flushes out” the digestive tract. However, health professionals warn that improper preparation could lead to the opposite effect, causing bloating, gas, or even more severe constipation.

What Is the ‘Internal Shower’?

Chia seeds have long been celebrated for their nutritional value. These tiny seeds are rich in omega-3 fatty acids, protein, antioxidants, and essential minerals such as magnesium, calcium, and potassium. But it’s their high fiber content—about 10 to 11 grams in just two tablespoons—that’s fueling their popularity in this new “internal shower” form.

The drink viral on social media typically includes:

• 1 tablespoon of chia seeds
• 8 to 10 ounces of water
• Juice from half a lemon
• (Optional) A pinch of sea salt

Once the seeds are mixed, they are left to soak for 15–30 minutes until they form a gel-like texture. The beverage is usually consumed first thing in the morning on an empty stomach, with fans reporting improved digestion and relief from constipation.

Danger of Skipping One Crucial Step

Despite the chia drink’s popularity, health professionals urge caution. The biggest pitfall? Failing to soak the seeds long enough before drinking.

Daryl Gioffre, a gut health expert and celebrity nutritionist who helped popularize the trend, told Fox News Digital that soaking is essential for the seeds to perform their cleansing function effectively. Without proper hydration, the seeds absorb liquid from within the gut, potentially forming a dense mass that slows down digestion instead of helping it.

Echoing this, Alyssa Simpson, a registered dietitian and gastrointestinal nutritionist, told Fox News Digital that chia seeds should be soaked for at least 20 minutes. Otherwise, she warned, they can act like dry oatmeal dumped into a drain with no water, clogging up rather than clearing out the system.

Simpson added that dry or improperly soaked chia seeds could lead to bloating, gas, and a feeling of being backed up—especially for people new to high-fiber foods.

Tips to Make Chia Seeds Work With Your Gut

To avoid digestive issues, experts recommend easing into the trend:

• Soak thoroughly: Let chia seeds sit in water for 15 to 30 minutes until they fully expand.
• Start small: Begin with one teaspoon to one tablespoon and gradually increase to two tablespoons per day.
• Stay hydrated: Fiber needs plenty of water to pass through the digestive tract.
• Listen to your body: If discomfort or bloating occurs, reduce the amount or stop altogether.

Be cautious if you have gut conditions: Those with IBS, Crohn’s disease, or ulcerative colitis should consult a medical professional before adding high-fiber foods like chia to their diet.

Chia seed water isn’t a miracle solution, but when prepared and consumed correctly, it can support digestive health and provide a gentle boost to daily fiber intake. However, skipping key steps like soaking and hydrating may turn a trendy wellness drink into a recipe for discomfort.

As with any health trend, experts stress the importance of thoughtful consumption and understanding your own body’s needs.