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Does TikTok’s chia-lemon ‘internal shower’ really beat constipation?

<h3 class="legacy">Does TikTok’s <span class="nobr">chia-lemon</span> ‘internal shower’ really beat constipation? Here’s what science says</h3> <figure><figcaption></figcaption><a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, <em><a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a></em></figure> <p>Heard about the chia seed-lemon juice “internal shower” drink? It’s going viral on TikTok and is being hailed as a digestion booster, constipation and bloating buster (particularly after travelling), detox drink and hangover cure.</p> <p>Advocates recommend you mix two tablespoons of chia seeds in a cup of water, add lemon juice, wait till the seeds start to absorb the water and form a gel, drink it on an empty stomach, and wait.</p> <p><iframe id="tc-infographic-730" class="tc-infographic" style="border: none;" src="https://cdn.theconversation.com/infographics/730/0814a4ed8c2b8e3d7a498fbb676f71593f896f1d/site/index.html" width="100%" height="400px" frameborder="0"></iframe></p> <p>Chia seeds are edible seeds from a <a href="https://pubmed.ncbi.nlm.nih.gov/35208997/">flowering plant</a> of the mint and sage families. These tiny seeds (1,000 seeds weigh about 1.3 grams), pack a nutritional punch and are <a href="https://pubmed.ncbi.nlm.nih.gov/31086922/">rich in dietary fibre, polyunsaturated fat and protein</a>. They also contain B vitamins (thiamin, riboflavin, niacin and folic acid) and minerals (calcium, potassium, magnesium and phosphorus).</p> <p>Before you rush out to get some chia seeds, be wary. The <a href="https://www.poison.org/articles/internal-shower">National Capital Poison Center</a> in the United States urged caution, following the case of a person needing surgery after the gelled chia seeds became stuck and blocked his oesophagus.</p> <h2>Let’s break down the ‘internal shower’ claims</h2> <p><strong>1) Digestion booster</strong></p> <p>Chia seeds can’t “boost” digestion. For most people, digestive processes run automatically, just like breathing and blood flow. So you can’t speed up the enzymatic processes that help with food breakdown, digestion and absorption.</p> <p>This claim is likely to be mixed up with constipation, which affects the time in takes for undigested food to travel though your gut and to your large bowel where it gets processed and turned into poo.</p> <p>There are medical conditions, such as <a href="https://www.cysticfibrosis.org.au/">cystic fibrosis</a>, where digestive enzymes can’t mix with food adequately and medicinal enzymes have to be taken orally. But this is very rare.</p> <p><strong>2) Constipation buster</strong></p> <p>This claim is likely to be true, due to the very high fibre content of chia seeds.</p> <p>Dietary fibre content of chia seeds varies from 23% to 41%, depending on the variety. Of that, 85% is insoluble fibre that adds bulk to stools and helps increase the transit time of bowel motions through your intestines. The other 15% is soluble fibre, meaning that it dissolves in water and remains intact until it gets to the large bowel. There, it is fermented by the gut microbes. This produces water that helps to keep your bowel motions soft.</p> <p>Two tablespoons of chia seeds weigh about 20-25 grams, providing 9-10 grams of fibre, which is a lot compared to adult daily intake targets of <a href="https://www.nrv.gov.au/nutrients/dietary-fibre">25-30 grams per day</a>.</p> <p>But chia seeds aren’t the only fibre-rich food.</p> <p>So what are the signs you need to have a closer look at your diet?</p> <p>If, over the past few months, you have experienced symptoms including lumpy or hard stools, incomplete emptying of bowels, straining to pass a bowel motion or having fewer than three bowel motions per week, you could be constipated.</p> <hr /> <figure class="align-center "><img src="https://images.theconversation.com/files/141158/original/image-20161011-3909-p1j1kp.png?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/141158/original/image-20161011-3909-p1j1kp.png?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=764&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/141158/original/image-20161011-3909-p1j1kp.png?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=764&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/141158/original/image-20161011-3909-p1j1kp.png?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=764&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/141158/original/image-20161011-3909-p1j1kp.png?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=960&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/141158/original/image-20161011-3909-p1j1kp.png?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=960&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/141158/original/image-20161011-3909-p1j1kp.png?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=960&amp;fit=crop&amp;dpr=3 2262w" alt="" /><figcaption><span class="attribution"><span class="source">The Conversation</span>, <a class="license" href="http://creativecommons.org/licenses/by-nd/4.0/">CC BY-ND</a></span></figcaption></figure> <hr /> <p>To address this, drink enough water so your urine is the colour of straw.</p> <p>Next, boost you intake of foods high in fibre such as psyllium, wholemeal and wholegrain breads and legumes (chickpeas, lentils, four-bean mix, red kidney beans, baked beans), as well as foods such as prunes, kiwi fruit, leek, onion, beetroot, Brussel sprouts, peaches, watermelon and honeydew melon, and of course chia seeds. These high-fibre foods have all been shown to manage constipation.</p> <p>If your bowel habits don’t improve, or have changed, see your GP.</p> <p><strong>3) Beating bloat</strong></p> <p>Bloating is the feeling your abdomen is under pressure due to gas retention.</p> <p>Recent <a href="https://pubmed.ncbi.nlm.nih.gov/27746233/">research has shown</a> both people with a healthy gut and people with irritable bowel syndrome (IBS) had similar responses following consumption of a test meal, in terms of gas production and retention of contents in the stomach.</p> <p>However, the researchers found people with IBS reported more symptoms related to the gas production, meaning their guts were more hypersensitive.</p> <p>This suggests people with IBS may find gas production due to a chia “internal shower” uncomfortable or even painful.</p> <p><strong>4) Hangover cure</strong></p> <p>There is no evidence chia or lemon juice, vitamins or other remedies can cure a hangover.</p> <p>Chia seeds contain thiamin and <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#thiamin-b1">alcohol reduces thiamin absorption</a> from the gut. However, a hangover occurs after you have had too much alcohol and so thiamin from chia seeds arrives too late to be used during alcohol digestion.</p> <p>The best “cure” for a hangover is prevention.</p> <h2>A final word</h2> <p>Chia seeds are high in fibre. You can use them in recipes that taste better than the “internal shower” drink, such as <a href="https://nomoneynotime.com.au/healthy-easy-recipes/easy-chia-pudding-with-banana-almonds">chia banana pudding</a> or a <a href="https://nomoneynotime.com.au/healthy-easy-recipes/emmas-blunana-smoothie">berry chia smoothie</a> and that don’t pose a choking risk.</p> <p>Just drink your water separately. There’s no special benefit in combining the two.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/188744/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, Laureate Professor in Nutrition and Dietetics, <em><a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a></em></p> <p>This article is republished from <a href="https://theconversation.com">The Conversation</a>. Read the <a href="https://theconversation.com/does-tiktoks-chia-lemon-internal-shower-really-beat-constipation-heres-what-science-says-188744">original article</a>.</p> <p><em>Image: Getty</em></p>

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From a series of recipes by Xali: Flax and Chia with Nuts, Yoghurt & Berries

<p dir="ltr">Xali is Australia’s first training, dietary and wellness program to cater to women going through biological changes with a focus on perimenopause and menopause.</p> <p dir="ltr">Created by Northern Rivers resident Naz de Bono, Xali is a daily personalised program that provides workouts, recipes, education and support to women based on the 4 pillars of Move, Eat, Learn &amp; Connect. Xali creates recommendations for women bursting with energy but also provides options for the days when they want to pull back. </p> <p dir="ltr">The flax &amp; chia is a very therapeutic mucilaginous remedy for the intestines as the soaked seeds will help to lubricate the intestines. This helps to repair the mucous membranes and reduce the symptoms of heat and inflammation in the body.</p> <p dir="ltr"><strong>Serves:</strong> 1</p> <p dir="ltr"><strong>Ingredients:</strong></p> <p dir="ltr">● ¼ cup chia seeds, soaked in ½ cup of water for 15 mins</p> <p dir="ltr">● ¼ cup flax seeds, soaked in ½ cup of water for 15 mins</p> <p dir="ltr">● ¼ cup blueberries</p> <p dir="ltr">● ¼ plant based yogurt or dairy if preferred</p> <p dir="ltr">● 1 tbsp mixed nuts</p> <p dir="ltr">● ¼ tsp ground cinnamon</p> <p dir="ltr">● 2 whole mint leaves</p> <p dir="ltr">● 2 whole edible flowers, optional</p> <p dir="ltr"><strong>Method:</strong></p> <p dir="ltr">1. Soak chia and flax in 1/2 cup water for about 15 mins, or use ½ cup of Mucilaginous remedy for the intestines recipe.</p> <p dir="ltr">2. In a serving bowl, add soaked chia and flax seeds, berries, yoghurt and mixed nuts.</p> <p dir="ltr">3. Sprinkle with cinnamon and garnish with mint and edible flowers if desired.</p> <p><span id="docs-internal-guid-0046398a-7fff-deb5-a800-5056d867ffdd"> </span></p>

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Try this healthy chia seed pudding

<p>Time to prepare 10 (+ 3 hours refrigeration) mins | Serves 4</p> <p>Recipe courtesy <a href="https://www.wyza.com.au/ahealthyview.com.au">A Healthy View,</a> by Holly Hedge.</p> <p>Chocolate pudding for breakfast? Yes! This chia seed pudding is super yummy, quick and full of fibre which keeps you full for longer. The coconut milk is a good fat and is the ONLY fat that our body recognises straight away and can use as brain fuel. </p> <p><strong>Ingredients</strong></p> <ul> <li>1 1/2 cups Coconut milk ( or 1 cup coconut milk, 1/2 cup almond milk)</li> <li>6 tbsp Chia Seeds</li> <li>5 Dates, chopped</li> <li>1 tsp Vanilla</li> </ul> <p><strong>Flavours – choose one of:</strong></p> <ul> <li>Lime – juice of 1 lime</li> <li>Chocolate – 1 1/2 tblsp cacao powder</li> <li>Coconut – 4 tbsp shredded coconut</li> <li>Berry – handful frozen berries</li> </ul> <p><strong>Method</strong></p> <p>1. Blend all ingredients, besides chia, in blender until well combined. Add chia and blend for 5 seconds</p> <p>2. Pour into jars or containers</p> <p>3. Crush almonds/berries/coconuts and pour over the top</p> <p>4. Refrigerate for at least 3 hours and enjoy cold</p> <p><strong>Tips</strong></p> <p>Mix up the recipe and pour your pudding into a smoothie for a thick and nutrient dense drink on the go.</p> <p>Experiment with the different flavours above to change the taste.</p> <p><em>Republished with permission of <a href="https://www.wyza.com.au/recipes/chia-seed-pudding.aspx">Wyza.com.au.</a></em></p>

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Full of goodness: Papaya chia oat breakfast parfait

<p>These parfaits are super easy to pull together, and are full of the goodness of papaya, oats and chia seeds. The combination is packed with flavour, vitamins and fibre, and will keep you satisfied for hours.</p> <p><strong>Ingredients: </strong></p> <p><strong>Oat Layer</strong></p> <ul> <li>1 cup oats</li> <li>1 cup almond milk unsweetened (or milk of choice)</li> <li>Natural sweetener to taste</li> <li>1/2 cup water</li> </ul> <p><strong>Papaya Layer</strong></p> <ul> <li>1/2 Ruby Rise Red Papaya, seeds removed; chop pulp to desired size</li> </ul> <p><strong>Papaya Chia Layer</strong></p> <ul> <li>1/4 cup chia seeds</li> <li>2 Tbsp Ruby Rise Red Papaya pulp mashed</li> <li>1 cup yoghurt (eg coconut, almond, soy)</li> <li>1/2 tsp vanilla extract (optional)</li> <li>Natural sweetener to taste (white granulated stevia, xylitol, coconut sugar, maple syrup)</li> <li>1/2 cup water (as required)</li> </ul> <p><strong>Method:</strong></p> <ol> <li>Mix all the ingredients for the oat layer well. Allow to soak for 30 minutes or overnight. Add more liquid as required when ready to serve.</li> <li>Mix all ingredients for the papaya chia later in a jar and place in the fridge for 30 minutes or overnight to swell. Add additional liquid as required prior to serving.</li> <li>Layer compote in desired pattern.</li> <li>Sprinkle with muesli, nuts or seeds to serve if desired.</li> </ol> <p><em>Photo and recipe by Jo Ross, Healthy Eating Jo.</em></p>

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Tomato and basil smoothie

<p>This tomato and basil smoothie, packed chia seeds and yoghurt too, is as refreshing as it nutritious.</p> <p><span style="text-decoration: underline;"><strong>Ingredients</strong>:</span></p> <ul> <li>¼ cup, tightly packed, basil leaves</li> <li>¼ ripe tomato, cubed</li> <li>¾ cup plain yogurt</li> <li>½ teaspoon chia seeds</li> <li>2 or 3 ice cubes</li> </ul> <p><span style="text-decoration: underline;"><strong>Method</strong>:</span></p> <ol> <li>Place all of the ingredients in a blender and blend at high speed for 1 minute, or until smooth. Serve.</li> </ol> <p><strong>Related links:</strong></p> <p><a href="/lifestyle/food-wine/2016/01/mojito/"><strong><em><span style="text-decoration: underline;">Mojito</span></em></strong></a></p> <p><a href="/lifestyle/food-wine/2016/01/lychee-and-mango-sorbet/"><strong><em><span style="text-decoration: underline;">Lychee and mango sorbet</span></em></strong></a></p> <p><a href="http://www.oversixty.co.nz/lifestyle/food-wine/2015/11/blueberry-yoghurt-ice-creams/"><em><strong><span style="text-decoration: underline;">Blueberry yoghurt ice-creams</span></strong></em></a></p>

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