A viral TikTok health trend called the “internal shower” is making waves online, with users drinking chia seed water in the morning to relieve constipation and improve digestion.
Though the trend has been around since 2022, experts like Dr. Tommy Martin note there’s little scientific research backing it, even if the fiber-based logic makes sense.
Daryl Gioffre, the gut health specialist who popularized the method, recommends soaking 2 tablespoons of chia seeds in 6 ounces of water with lemon.
However, dietitian Alyssa Simpson warns that drinking it too soon — before the seeds fully absorb the water — could actually worsen bloating and slow digestion.
For best results, she advises letting the seeds soak for at least 20 minutes.