What to Know About the Chia Seed-Based Internal Shower Drink

If you have an inflammatory bowel disease (such as Crohn’s disease or ulcerative colitis) with an active flare-up, or diverticulitis, Miller says the internal shower drink, or any high-fiber diet in general, likely isn’t for you. Avoid it if you’ve recently undergone gastrointestinal surgery, too. 

And if you have gastroesophageal reflux (frequent heartburn), be mindful that lemon juice is a known trigger for it, so maybe cut that ingredient out. “The lemon juice is really just adding flavor and vitamin C to the beverage anyway,” Miller says. There’s no evidence that lemon juice helps with constipation.

If you have problems with regularity, the internal shower drink could help produce bowel movements because it’s high in fiber. Miller says fiber bulks up the stool, lubricates the colon, and allows stool to pass more easily with less strain. But every person is unique. Here are some tips to help make the drink work for you.

You should be fine with the amount of chia seeds in the internal shower drink if you’re used to consuming high amounts of fiber in your diet and you’re not going over the daily recommendation, Miller says. “There shouldn’t be any particular harm in consuming the drink once a day,” she says. “But of course, if it doesn’t agree with you, stop drinking it.”

If your fiber intake is on the low end, though, suddenly front-loading your system with a lot of it can lead to GI discomfort, like bloating, cramping, gas, or diarrhea. Start with about half the chia seeds—1 tablespoon—and ramp up as you continue to increase the fiber in your overall diet, Miller says.

“Whenever you dramatically increase your fiber intake, drinking a lot of water is key to making sure that the fiber doesn’t cause a slowdown,” says Amy Keating, RD, Consumer Reports’ resident dietitian. Water is what helps fiber bulk up and soften the stool. Without it, fiber can actually cause constipation. “And this is definitely the case with chia seeds. Unlike fruits and vegetables, chia seeds are a concentrated source of fiber without any natural water.” Fun fact: Chia seeds can absorb 12 times their weight in water.

“There is nothing wrong with adding chia seeds to your diet, which pack a nutritional punch,” Keating says. In addition to fiber, the seeds contain protein, omega-3 fatty acids, calcium, and selenium. “But relying only on chia seeds is not the fix for constipation in the long term. Getting enough fiber from a variety of sources helps fight inflammation and reduces your risk of obesity and chronic disease.” Fruits, vegetables, whole grains, and legumes are all great sources of dietary fiber. Fermented foods, such as yogurt, and exercise also help.

Downing a lemon-flavored gelatinous glass of water might not appeal to everyone, but you can get similar benefits by consuming chia seeds in a different way. “To be frank, there are other ways to incorporate chia seeds into your diet that are just better in general,” says Miller, who has seen people on TikTok add puréed fruit or juice to theirs.

We have a few ideas. Some recipes contain more or fewer chia seeds than the internal shower drink. Adjust to your liking!

• Make blueberry chia Fresca. Whisk ¾ Tbsp. of chia seeds into 1 cup of water. Refrigerate for at least 20 minutes, stirring or shaking once or twice. Purée ½ cup of blueberries, 1½ tsp. of fresh lemon juice, and ½ tsp. of agave syrup or honey in a blender. Add the purée to the chia water, then serve. 
• Make chia pudding. Whisk together 3 Tbsp. of chia seeds, ¾ cup of low-fat or nonfat milk or unsweetened fortified soy milk, ¼ of a very ripe banana (mashed), and 1 tsp. of maple syrup. Refrigerate for at least 2 hours and stir before serving. Top with chopped walnuts and another 1 tsp. of maple syrup. Or, for a quicker breakfast fix, mix chia seeds and yogurt and refrigerate overnight.
• Make a green smoothie. In a small cup, mix 1 Tbsp. of chia seeds and ¼ cup of almond milk. Refrigerate for 10 minutes, allowing the chia seeds to soften. Place 2 cups of chopped kale, ¾ cup of fresh pineapple, ½ cup of nonfat Greek yogurt, the almond milk/chia mixture, and 1 tsp. of honey into a blender. Blend until smooth.