TikToks “Internal Shower” - what is it and is it worth doing?
Over the past few weeks, a drink dubbed as an ‘internal shower’ took over the wellness end of TikTok. With countless videos of people trying the concoction credited to Daryl Gioffre, a chiropractor, gaining over a hundred thousand views, it has become the new TikTok sensation. But should we be paying much attention to it?
What is it all about?
The whole concept comes from a recent podcast episode that Gioffre recorded where he mentions the drink as a way to ‘naturally eliminate toxins’, also calling it a ‘constipation reliever shot’. According to his recipe, it consists of a large glass of water (180ml), 2 tablespoons of chia seeds, and a squeeze of lemon juice. The chia seeds should be left to plump up for 5-10 minutes, and then the mixture is ready to chug in one go on an empty stomach. The idea behind it is that it will help you maintain regular bowel movements, prevent and relieve constipation, and provide a form of internal cleansing. But is there any science to support this?
The science behind it
As with most social media trends, there is no research to validate the exact point made. However, we can look at the mechanism of action and the evidence for that. Chia seeds are high in fibre - the suggested portion of 2 tablespoons would contain about 10g of it, a third of our daily requirement. More specifically, chia seeds contain primarily soluble fibre, a type of fibre that dissolves in water and other bodily fluids, forming a gel-like substance. By absorbing water from the large intestine, soluble fibre can make the stool bulkier but also soft and easy to pass. Hence, it may be useful with regulating the frequency of passing stool and also its texture.
The takeaway message
Considering the above, the creators of the ‘internal shower’ drink did have a point - it may help you open your bowels more regularly and with less strain if you suffer from constipation.
However, it is NOT a magical solution and here is why:
Chia seeds can be enjoyed in a variety of more palatable ways with a similar effect.
You don’t have to force yourself to have a gloopy mixture with no taste first thing in the morning to support your bowels. Instead, you can try making a chia seed jam, pudding or adding them to your overnight oats and enjoy those as part of a balanced diet.
There are other sources of soluble fibre.
Eating chia seeds (which may be expensive) is not the only way to get your soluble fibre. Foods such as oats, rye, barley, flaxseeds, beans and pulses are good sources of soluble fibre too.
Constipation and general bowel movements are multifactorial.
Issues with opening your bowels are often multifactorial. While increasing your intake of soluble fibre (alongside appropriate hydration!) will likely provide some relief, you should not ignore factors such as sleep, stress, medication, physical activity and overall dietary intake.
For more support with constipation or your gut symptoms, book in to see a dietitian at the KC Nutrition Clinic.