What real dieticians think of the internal shower

What's the tea with the drink that's going viral on TikTok.

What's the tea with the drink that's going viral on TikTok.

All the pretty girls on TikTok are talking about poo.

The "internal shower" drink - which involves adding two tablespoons of chia seeds and the juice from half a lemon into a cup of water, and letting it sit for a few minutes - is meant to help you 'evacuate your bowels' and reduce bloating.

@alirosegray

Trying the internal shower 🚿 pretty much the same expression when trying oysters #internalshower #detox #chiaseeds #chiaseeddrink #detoxdrink #selfimprovement

♬ original sound - Ali Gray

The trend is being attributed to celebrity nutritionist Dr Daryl Gioffre, but some are laying praise on the Kardashian's feet, and one skeptical dietician I spoke to thought Big Chia might be behind it all. Yet despite this skepticism, experts say it will probably alleviate constipation, and help with bloating.

Dr Daryl Gioffre

That's because those two tablespoons of chia seeds hold about 10g or 40% of your daily fibre intake. A big dose of fibre stretches the stomach, telling the lower intestines to make room for what's coming through. And voila. 

You can forget the lemon - it's not doing much for you, except adding a little vitamin C and some much-needed flavour.

@anibfit

BEST REMEDY FOR BLOATING!!! #internalshowerdrink #bloatingremedy #bloatingtips

♬ original sound - Ani B💛

The trend also encourages you to drink water - which creates a softer stool that's easier to pass. Plus, eating chia seeds dry is unpleasant and could cause blockages in your digestive system and constipation.

It's like prune juice for non-geriatrics - and with more long-term health benefits. Chia seeds have Omega-3s, protein, and soluble fibres and can improve cholesterol and blood sugar levels.

Dieticians agree there would be no harm in incorporating the drink into your daily diet if it makes you feel good.

(Pssst. If health TikTok isn't for you - then we can guarantee this part of the app is.)

Accredited Practicing Dietitian Chelsea McCallum, who specialises in Irritable Bowel Syndrome (IBS), said she uses chia seeds regularly with clients who are struggling with constipation.

She said the internal shower was a "good tool ... but not something to rely on".

"If you have a very indulgent weekend, and you're constipated and bloated, an internal shower can help to get things going. It's not terrible. It's one tool of many," McCallum said.

@ibs_dietitian

Have you heard about the internal shower?It requires you to have three ingredients, a glass of water, 2 tablespoons of Chia seeds and some lemon juice for flavour!All you need to do is mix these ingredients together until the Chia seeds have absorb some water and expanded.This drink provides you with approximately 40% of the recommended daily fibre target! Would you try this to help manage constipation?#constipation #constipationrelief #ibshelp #internalshower #bloatingremedy #ibsdiet

♬ Music For a Sushi Restaurant - Harry Styles

Yet there are some things dieticians say you should think about before buying a 350g bag of black chia seeds from Woolies.

1. If you don't have much fibre in your diet, this beverage might shock the system. This means it might make you bloat rather than doing the opposite. Instead you might start with half a tablespoon of chia seeds and build it up over a couple of days.
2. Your gut microbiome craves diversity. So, if you're partaking in "internal showers" twice a day to "tick a (dietary intake) box", you won't get the benefits of a balanced diet with lots of vitamins, minerals and different types of veggies. 
3. You probably don't need to punish yourself with this nasty drink. Experts say you can put chia seeds in your porridge or yoghurt instead, or even add it to milk.
4. Lemon juice, if drunk consistently over a long period of time, could cause teeth enamel to erode. Unless you maintain good teeth hygiene.
5. The act of chia seeds swelling up in the water will also happen in your gut and become very spongy, which could cause constipation and bloating, Accredited Practicing Dietitian Claire Ho said. So, you need to drink lots of water to ensure that things pass through.
6. It's also similar to taking Metamucil as they come from the same family of fibre, according to Ho. So if you prefer that flavour, that would work too.

Ho says there are better ways to poop consistently.

"I guess people are looking for a quick fix, right? In the ideal sense, incorporating plenty of fibre, not just from chia seeds, but from a variety of foods is encouraged. Not only is it good for bowel health, so relieving constipation, but it's also good to introduce different sources of nutrients. If you're just eating chia seeds, that's your main source of nutrients. So including different types of food exposes your gut and your body to different nutrients and micronutrients," she said.

Nonetheless, the experts agree it's great we're talking about pooping on the internet. 

"It's actually really great to hear that we're moving away from the stigma and talking about poop because it's such an important part of our health," Ho said.

"Opening up this discussion about poop and what is normal ... also brings awareness to potential bowel conditions. So early detection."

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