Chia Seeds for Constipation: Does the Internal Shower Work?
The “internal shower” drink, often made by soaking chia seeds in water, has gained popularity as a natural remedy for constipation. Chia seeds are rich in fiber, particularly soluble fiber, which absorbs water and forms a gel-like substance in the digestive tract.
This gel helps to soften stool and promote regular bowel movements.
This article will examine chia seeds for constipation starting with what the internal shower actual is. We’ll take a close look at why chia seeds may be helpful with constipation. Also, other foods that may help with fiber intake and constipation.
What is the Internal Shower?
The Internal Shower, aka Chia seed water, is an easy homemade drink you can prepare quickly. Simply add one or two tablespoons of chia seeds to an 8 to 10-ounce glass of water and give it a good stir. Let it sit for a few minutes to allow the seeds to absorb the liquid.
As the chia seeds soak, they develop a clear, gel-like coating. They can absorb up to 12 times their weight in water.
When chia seeds absorb water, they form a gel-like texture. This adds bulk and moisture to stools, making them softer and easier to pass.
Do Chia Seeds (The Internal Shower) Work Well for Constipation?
According to sources like the Cleveland Clinic and Nebraska Medicine, chia seeds can be effective for easing constipation because:
- High Fiber Content: Chia seeds contain about 10 grams of fiber per ounce, which helps add bulk to stool.
- Hydrophilic Properties: When soaked, chia seeds absorb up to 12 times their weight in water, creating a gel that lubricates the intestines.
- Gentle Action: Unlike stimulant laxatives, chia seeds work naturally to encourage bowel movements without harsh side effects.
However, it’s important to consume chia seeds with plenty of water to avoid worsening constipation.
To this day, there is no scientific studies about whether chia seeds are effective for constipation.
Without adequate hydration, the seeds may absorb water from the intestines, potentially making stools harder.
Too much fiber may cause the following issues:
- Bloating
- Constipation
- Abdominal pain
- Diarrhea
- Cramping
- Gas
Bottom line: The internal shower drink made with chia seeds may be a helpful, natural way to increase fiber to aid with constipation but is not a cure. Nutrition therapists advise against consuming large amounts of chia seeds.
Always consult with your physician about including chia seeds or any other food into your nutrition plan.
Foods That Are Good for Fiber and Constipation
Fiber plays a crucial role in maintaining healthy digestion and preventing constipation. Including a variety of fiber-rich foods in your diet can improve bowel regularity and overall gut health.
Here are some excellent sources of fiber to help relieve constipation:
- Fruits: Apples, pears, berries, oranges, and prunes are high in soluble and insoluble fiber.
- Vegetables: Broccoli, carrots, Brussels sprouts, spinach, and sweet potatoes provide both types of fiber.
- Whole Grains: Oats, brown rice, quinoa, barley, and whole wheat bread or pasta are rich in insoluble fiber.
- Legumes: Lentils, chickpeas, black beans, and kidney beans offer a great fiber boost.
- Nuts and Seeds: Besides chia seeds, flaxseeds, almonds, and walnuts contribute fiber and healthy fats.
In addition to fiber, staying well-hydrated and engaging in regular physical activity are important lifestyle factors that support digestive health and prevent constipation.
Tips for increasing fiber intake:
- Gradually add fiber-rich foods to your diet to avoid gas or bloating.
- Drink plenty of water alongside fiber to help it move smoothly through the digestive tract.
- Incorporate a variety of fiber sources to get both soluble and insoluble fiber benefits.
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