Francesca Biagioli TikTok's "Internal Shower" trend promises digestive miracles, but experts say it's more hype than help. Chia seeds are useful—if used wisely and with enough water.
If you’ve spent any time on TikTok lately, chances are you’ve stumbled upon the hashtag #InternalShower, a trend that’s racked up nearly 40 million views. At the heart of the craze? A simple drink made with chia seeds and lemon juice, hailed by celebrity wellness coach Daryl Gioffre as a natural miracle for digestion and constipation.
The drink, first introduced by Gioffre during a chat on the Skinny Confidential podcast, consists of just a few ingredients: a glass of water (8 oz / 240 ml), two tablespoons of chia seeds (about 1 oz / 28 g), lemon juice to taste (no more than one whole lemon), and a pinch of sea salt—optional, but trendy.
You stir, let the seeds swell up for up to 15 minutes, stir again, and drink.
Gioffre explained the effect with trademark enthusiasm:
“If you drink it on an empty stomach, it’s literally like an internal shower—it gets into all the nooks and crannies of your gut like a deep cleanse.”
And that was all it took. TikTok users picked up the baton, turning the beverage into a viral health hack. But—like most things on social media—it’s not that simple.
@alirosegray Trying the internal shower 🚿 pretty much the same expression when trying oysters #internalshower #detox #chiaseeds #chiaseeddrink #detoxdrink #selfimprovement
@jacvanek Trying the chia seed internal shower so you don’t have to. #internalshower #constipation #ibs #travelhack
Does the internal shower actually work?
Before you start tossing chia seeds into your morning water bottle, let’s pump the brakes. As with most so-called “miracle cures” that blow up on TikTok, this trend needs to be approached with caution. Some of these remedies are harmless fads, but others might do more harm than good.
And in the case of the Internal Shower, dietitians say it’s not all sunshine and smooth digestion. In fact, adding too much fiber too quickly, especially late in the day, could worsen constipation rather than relieve it.
“A single drink outside the context of a healthy lifestyle can’t fix an irritated or sluggish gut,” warns Amy Fischer, dietitian at the Good Housekeeping Institute. And she’s not wrong. Chia seeds have legitimate health benefits, especially for digestion, but the key is how and when you use them.
Why moderation (and timing) matters
Chia seeds can be a great addition to a balanced diet. They’re rich in soluble fiber, which swells up and helps things move along in the digestive tract. But if you’re tossing back 2 tablespoons (28 g) a day without building up to it, especially before bed? That’s asking for trouble.
“Like with any fiber source, too much too fast can do the opposite—leading to constipation, diarrhea, gas, or bloating,” says Fischer.
And there’s another issue: hydration. Chia seeds are water magnets—they can absorb up to 12 times their weight. That glass of water in the recipe? Not nearly enough.
“It’s important to drink enough water with any fiber to help keep things moving. Since chia seeds swell and form a gel-like shell, they require even more hydration,” Fischer explains.
And here’s something many TikTok fans may not know: there’s no official daily recommended dose for chia seeds. Some brands suggest 1 tablespoon (about 0.4 oz / 12 g) per serving, others go as high as three. It’s a bit of a guessing game.
Fischer’s advice? Start slow. Try half the suggested amount for a few days, and increase water intake throughout the day—not just during your “internal shower.”
“If your diet is fiber-deficient and you suddenly flood your system with it, your gut’s going to freak out,” she warns.
Also worth noting: people with existing gastrointestinal issues or other medical conditions should talk to a doctor before jumping on the chia bandwagon.
The real problem is TikTok, not chia
The trouble isn’t the drink. It’s the way TikTok presents it: oversimplified and overhyped. One-size-fits-all hacks rarely hold up in real life.
People watch a 30-second video, chug two tablespoons of seeds in one go, often at night, and forget to hydrate during the day. And that’s where it backfires. The seeds form a thick gel-like blob in the gut—if there’s not enough water to keep it moving, you’re effectively clogging your own pipes.
Common mistakes that can ruin your gut
Let’s spell it out:
Starting with large doses? Bad idea.
Drinking chia seeds before they’ve fully soaked? Risky.
Doing it right before bed? That’s poor timing.
Skipping water for the rest of the day? Even worse.
Thinking it’s a miracle cure for a lifetime of poor habits? You see the problem.
It’s not magic—it’s just fiber
The Internal Shower can work. But it’s not a miracle. If your diet lacks fiber, you sit all day, and you barely drink any water, a chia-laced beverage isn’t going to save your gut. What really matters is consistency—eating better, moving more, staying hydrated. That’s not viral content, but it’s what actually works.
If you’re curious to try the drink? Fine. But go slow, listen to your body, and don’t treat it like a shortcut. Because wellness isn’t found in a trending video—it’s something you build, one choice at a time.
Fonte: Daryl Gioffre Instagram / TikTok
