Chia Seed “Internal Shower”: A Primary Care Provider Weighs In
A viral Instagram video recently sparked concern after Dr. Sermed Mezher demonstrated how a simple scoop of dry chia seeds—once swallowed and chased with water—swelled in the esophagus and caused a dangerous blockage.
It’s not the first time a wellness trend has outpaced the science behind it. Chia seed water, praised on TikTok for its so-called “internal shower” effects, has quickly gone from smoothie staple to internet sensation. But behind the aesthetic glass jars and lemon slices lies a very real question: is this actually good for your digestive health, or are we ignoring the risks?
Monica McKitterick, FNP-C, founder and CEO of
Impact Family Wellness, shares her take on the trending “internal shower” craze, the biology, and what patients need to know before jumping on the chia water bandwagon.
Chia Water Isn’t a Miracle—It’s just Fiber
Ask Monica McKitterick about the sudden obsession with chia seed water and her response lands somewhere between curiosity and caution.
“Somewhere between mildly amused and cautiously optimistic,” she says.
“If drinking chia seed water gets people
thinking about fiber and hydration—great. But let’s not pretend it’s the holy grail of gut health.”
Dubbed the “internal shower,” the trend has racked up millions of views on TikTok. Wellness influencers claim it flushes out the digestive system, boosts metabolism, and clears bloat almost instantly. Monica has seen the trend spill into real-world conversations.
“Patients bring in these trends all the time—colon cleanses, mushroom coffee, now this. It’s part curiosity, part desperation for something easy,”
she explains.
“Fiber is trendy now, and I’m here for it… as long as we don’t throw science out the window.”
She’s not dismissing chia seeds altogether. In fact, she welcomes any interest in fiber and hydration which are important for digestive health. But she’s quick to call out the misinformation:
“Chia can help support regularity, but it’s not a detox. And it’s definitely not a substitute for long-term healthy habits.”
What’s *Actually* Happening When You Drink Chia Water?
At its core, chia seed water isn’t a detox—it's fiber in action. When soaked, chia seeds absorb liquid and form a gel-like coating, a result of their high soluble fiber content.
“Chia seeds are fiber bombs,” Monica explains.
“They swell up in water, slow digestion, and help bulk up your stool. It’s not magic—it’s fiber 101.”
This gel can help ease constipation and keep things moving through the digestive tract, which is why so many people report feeling “lighter” after drinking it. But Monica is quick to put the trend into perspective.
“Yes, it can be a bowel regulator,” she says.
“But so can eating a salad or drinking enough water.
Calling it a ‘cleanse’ is a stretch—it’s just fiber doing what fiber does.”
For chia to work effectively, consistency matters. So does hydration.
“If you’re not drinking enough water,
you’re more likely to feel bloated or uncomfortable, especially
if you suddenly dump a bunch of fiber into your system,” she notes.
And if you're hoping for overnight results? Monica wants you to manage your expectations.
“You’re not going to go from bloated to Beyoncé in 30 minutes,” she says. “Chia works best as part of an overall balanced, fiber-friendly lifestyle—not as a quick fix.”
The Risks Most People Aren’t Talking About
The simplicity of the chia seed “internal shower” is part of its appeal, but what also makes it so easy to misuse.
“Too much too soon is the biggest mistake I see,” Monica says.
“People throw three tablespoons of dry chia into a glass of water and chug it like a frat boy at a keg stand.”
The result? Bloating, gas, or worse—an emergency room visit. In rare cases, dry chia seeds consumed without proper hydration can expand rapidly and cause
food bolus impaction, where the gelled seeds get stuck in the esophagus.
“Always soak them first. Hydration is key,” she warns.
“Dry chia can expand before it hits your stomach, which is especially risky for anyone with swallowing issues, digestive conditions like
Crohn’s or
IBS, or those on fluid or fiber restrictions."
Some people also assume chia water is a detox, but Monica is quick to shut that down, saying
“Your body already has a detox system—your liver and kidneys are handling that just fine.”
Even for people with relatively healthy digestion, suddenly ramping up fiber without enough fluid can backfire. Bloating, cramps, and constipation are all possible side effects—especially for those with IBS or other gut sensitivities.
If You’re Going to Try It, Do It Right
Monica doesn’t discourage people from trying chia seed water—but she does want them to do it thoughtfully: “Start low, go slow, and listen to your gut—literally.”
Here’s what she recommends:
- 1 tablespoon of chia seeds
- 1–2 cups of water
- Let it soak for 15–30 minutes until it forms a gel
- Optional: Add lemon if you want to feel fancy
Soaking is what makes chia seed water safe and effective. Without it, you’re more likely to run into digestive problems instead of relief.
What Proper Gut Health Actually Looks Like
For Monica, chia seed water is fine, as long as it’s not treated like a cure.
“TikTok doesn’t have a medical license,” she says.
“Your gut is unique. It deserves better than vague promises and trendy shortcuts.”
Better fiber habits Monica recommends:
- Incorporate oats, beans, chia, and flax into real meals
- Blend up smoothies with spinach, berries, and seeds
- Add vegetables to every meal—even breakfast
- Drink water throughout the day
- Move your body regularly—it supports digestion
For those still falling short, a supplement can help—but she suggests skipping the fads.
“Psyllium has way more research behind it than whatever’s trending on your feed.”
Before signing off, Monica leaves readers with a reminder about gut health that often gets lost in the noise:
- You don’t need a detox—your body detoxes daily
- Pooping daily doesn’t mean you're healthy (and missing a day doesn’t mean you’re dying)
- Gut health is about consistency, not quick fixes
Monica McKitterick, FNP-C, takes gut health seriously—but she also knows it’s just one part of the bigger picture. Through
Impact Family Wellness, she offers everything from
physicals to
chronic care, helping patients stay healthy without the hassle.
