This ‘internal shower’ drink went viral on TikTok. So what is it, and is it safe?
If you haven’t had the privilege of stumbling across PoopTok, here’s the latest on the viral sensation that TikTok community has produced: the “internal shower” drink.
It includes three ingredients: water, chia seeds and the juice of half a lemon.
In days, the chia seed concoction took TikTok by storm, with the hashtag #internalshowerdrink gaining more than 2.3 million views and #internalshower gaining more than 31.9 million.
In videos, proponents say the drink helps with a range of issues including constipation and bloating. Others have described it as a “cleanse” or “detox” after a weekend of fast food or drinking alcohol.
But how much is true? And is it something you should try? We asked experts to weigh in.
Laura Ligos, a registered dietitian nutritionist and specialist in sports dietetics, says that whether you should try it depends on your needs and digestive issues.
“The components of the drink can all be supportive of digestive health but will not cure any root issues that are going on,” she says. “If someone hasn’t been hydrating appropriately or they haven’t gotten enough fiber in the day through their diet — I usually recommend between 30 and 40 grams per day for adults — then it might be a quicker way to hit those targets.”
But before considering this beverage as a “last resort,” she says she would first focus on proper hydration — usually about half your body weight in ounces every day — as well as eating enough fiber and incorporating plenty of fruits and vegetables.
Jenna Litt, a registered dietitian at Lenox Hill Hospital in New York, says chia seeds are “known to be fibrous, and fiber is known to help with more frequent bowel movements.” But you don’t need to drink the gelatinous “internal shower” drink to meet your fiber goal. The seeds can be put in smoothies, yogurt, pudding, oatmeal and anything else.
“You will receive the benefits of the fiber in the chia seeds regardless of the form you consume them in,” Litt says.
She recommends having a diet that goes beyond chia seeds for fiber that’s rich in fruits and vegetables.
“These are known to be highest in fiber while also providing your body with adequate vitamins and minerals,” she says. “Having nuts and seeds and whole wheat products are also a great way to meet your fiber needs for the day. We do not need the ‘internal shower’ to regulate our bowel movements.”
There are risks to having too much of anything in our diet. Fiber is just one example of that, Litt says.
“If you have too much fiber in a day, you may actually end up finding yourself to be more constipated and may feel even more bloated,” she says. “This is because, when you consume fiber, it pulls water out of your body through your bowel movements, which causes dehydration, making it more difficult for the body to pass the stool.”
That’s why Litt recommends consuming adequate fiber but not to excess. It’s also important to supplement your fiber with water to remain hydrated and help with the fiber intake and digestion, Ligos says.
The words “cleanse” or “detox” can be misleading and dangerous, especially to those who struggle with disordered eating, Litt says.
“The idea that you can eat or drink whatever you want and counter that lifestyle by having a ‘detox’ can lead to bingeing tendencies, which may even lead to eating disorders if taken too far,” she says.
It makes the drink seem like “a quick fix that it’s most certainly not,” Ligos says, pointing out that your kidneys and liver are in charge of cleansing and detoxing the body — not a beverage.
“If you are struggling with eating ‘good’ on the weekdays and then bingeing or ‘cheating’ on the weekends, then this is a much deeper issue than needing a ‘cleanse,’ and likely we need to work on your relationship with food as well as learning the basics of hydration and fiber,” Ligos says.