A two-ingredient recipe called the "internal shower" has racked up millions of posts and views on TikTok.
Two tablespoons of chia seeds, a squeeze of lemon and a glass of water, taken on an empty stomach to help you go to the bathroom. That is the whole pitch.
The mechanism is real. Two tablespoons of chia seeds hold about 11 grams of fiber, according to Harvard's Nutrition Source.
When soaked, the seeds' outer layer swells into a gel called mucilage that acts as soluble fiber, softening stool and adding bulk.
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Registered dietitian Jessica Cording, author of "The Little Book of Game-Changers," told Yahoo Lifestyle that "the fiber and fluid is magic together" and said she drinks it herself, especially when traveling.
UK surgeon Karan Rajan has called it "more of an internal drain cleaner than an internal shower," and one of the few TikTok health hacks that actually works.
Where the detox claim falls apart
The word "shower" is doing a lot of work. Kelly Johnson-Arbor, a medical toxicologist at the National Capital Poison Center, writes that "there is no evidence that eating chia seeds works to detoxify the body, and chia seeds are not an effective way to prevent or treat an alcohol hangover."
Detoxification is handled by the liver and kidneys, not a morning drink. The laxative effect is also not unique to chia. Any well-hydrated soluble-fiber source, from psyllium husk to soaked flaxseed to fruit, will do a similar job.
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Doctors have long pointed to fiber-rich fruit as a first-line move for everyday constipation.
The real safety issue is the dry version
The bigger concern is texture. Chia seeds absorb roughly 15 times their weight in water, so they can swell in the throat before reaching the stomach.
Harvard's Nutrition Source warns that people should not eat dry chia seeds by themselves, and points to a case where dry seeds expanded in the esophagus and caused a blockage.
Poison Control describes a similar case in a 39-year-old man whose esophagus became "completely obstructed with gelled chia seeds" after he ate a tablespoon of chia seeds and drank a glass of water on an empty stomach. He needed hospitalization and an endoscopy to clear it.
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Soaking for five to ten minutes before drinking almost eliminates that risk. Rajan's other warning is about volume.
"Don't consume too much fibre because it can cause cramping and bloating," he said, adding that any change in fiber intake should be gradual.
What the drink actually earns you
For an occasional constipation nudge or a small daily fiber boost, the internal shower drink is a reasonable option. Most Americans fall well short of the recommended fiber intake, and swapping in one high-fiber habit is a low-risk gain.
Poison Control notes that it is likely safe for most people to drink the mixture occasionally, though anyone with an underlying gastrointestinal condition should speak with a doctor first.
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What it will not do is cleanse organs, flush toxins or replace a balanced diet. It is fiber and water in a glass. Useful, yes, but the branding is doing more work than the ingredients.
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This article is made and published by Jesper Bengtson, who may have used AI in the preparation.