One of the most popular gut health hacks on social media is the “internal shower drink” — a combination of chia seeds, water and lemon that many people swear by to help you poop.
Research is increasingly showing that what goes on in the gut can affect many other aspects of your health, from hormones to mental wellbeing. So it’s tempting to believe a three-ingredient beverage can leave your insides squeaky clean.
There’s some truth to the notion that chia seed water can ease bloating and constipation, experts say. Chia seeds are high in fiber, which helps normalize bowel movements (though having too much fiber at once can lead uncomfortable GI symptoms). And water keeps you hydrated, which is also important for keeping you regular.
But is chia seed water a panacea to fix all your poop problems? Probably not. Here’s what to know.
Does Chia Seed Water Make You Poop?
“Chia seed water can help you poop, but it’s not magic,” registered dietitian Natalie Rizzo, nutrition editor for TODAY, explains. “Chia seeds are packed with fiber (about 10 grams in just 2 tablespoons), including both soluble fiber, which forms a gel and keeps stool soft, and insoluble fiber, which adds bulk to help move things along. When you mix chia seeds with water, they absorb liquid and expand, creating that gel-like texture that supports digestion and may ease constipation.”
“However, you still get the fiber from adding chia seeds to smoothies, oatmeal or baked goods, so chia seed water isn’t the only way to move along the digestive system. And chia seed water works best when you’re consistently hydrated and eating a balanced diet, not as a quick fix.”
Chia Seed Water Benefits
Dietitians Frances Largeman-Roth and Samantha Cassetty agree that chia seed water can have benefits for digestive health.
“The chia seeds and water will help promote digestion and could help you go to the bathroom easier. And yes, the (alpha-linolenic acid) in chia seeds do fight inflammation when included in the diet regularly,” Largeman-Roth previously told TODAY.com.
Cassetty also pointed out how dehydration can aggravate constipation: “When you don’t drink enough water, your body borrows it from your stool to make up for the insufficiency. That creates hard stool that’s difficult to pass. But sufficient water intake can help keep bowel movements soft and may help relieve constipation.”
And the lemon juice may add extra bowel benefits, per Cassetty.
“Lemons have antibacterial properties that may help prevent diarrhea. Plus, a high dose of vitamin C was found to promote beneficial shifts in the microbiome. The shifts were associated with less inflammation, which is a sign of good gut health,” she said.
How to Make Chia Seed Water
If you’re interested in trying the internal shower drink going around social media, here’s how to make it:
1-2 tablespoons chia seeds1 cup water1.5-2 tablespoons lemon juice (optional)
If you’re new to eating fiber, it’s best to go light on the chia seeds to start, with one tablespoon at the most, Rizzo advises.
Other Ways to Use Chia Seeds to Help You Poop
Rizzo actually would encourage people new to chia seeds not to put them in a glass of water and just chug. She worries this could turn people off to this tiny nutritional powerhouse.
Instead, she suggests adding them to something you already enjoy and eat regularly, like cereal, oatmeal, smoothies or toast as a topping.
Chia Seed Drinks
Here are some recipes for other beverages with chia seeds to help with bowel movements.
Lucy Schaeffer
Recipes With Chia Seeds
If you’d prefer to eat your chia seeds rather than drink them, here are some nutritious recipes to try.
Getty Images
Bottom Line
Chia seed water can be beneficial for gut health and promote more regular poops if it’s part of a balanced diet with adequate fiber. Adults should aim to get around 25-30 grams a day — and chia seeds can be an effective way to get there.
But if you’re currently far from hitting that mark, don’t load up on fiber or chia seed water all at once. Instead, try to add around 5 grams more each week until you reach the recommended intake.
And chia seeds are just one food you should consider adding to your diet to maintain a health diet. Try to include veggies, fruits, whole grains, probiotics, legumes, nuts and other seeds, too.