Does an “indoor shower” drink help you have a bowel movement? The benefits and disadvantages of chia seeds

Picture of a glass of water and chia seeds

Most of us are accustomed to the discomfort of flatulence and constipation. TikTok and different social media platforms just lately popularized the “indoor bathe drink” development. The drink consists of blending one or two tablespoons of chia seeds in a glass of water, including lemon juice, leaving it to permit the seeds to soak up the water, after which consuming all of it on an empty abdomen.

The drink is named an “indoor bathe” as a result of some counsel it will possibly act as a cleaning technique to enhance regularity and deal with constipation. We all know chia seeds will be good in your well being, however does the drink reside as much as the hype?

Does chia seed drink work?

Chia seeds can soak up 12 to fifteen instances their weight in water, which is why the drink has a gel-like consistency. Should you can deal with the feel, the speculation is that the brew provides fibrous mass and weight to your poop, which helps it cross simply. However is it train to alleviate constipation?

“I personally advise towards consuming massive quantities of chia seeds (as steered within the drink) frequently,” says nutritionist Jenna Wuebker, MS, RD, LMNT. “There are sometimes many simpler methods to get wholesome fiber in your day by day weight loss plan to assist with bowel regularity.”

Chia seeds have well being advantages, however are they greatest utilized in moderation?

If you’re new to chia seeds, add them slowly to your weight loss plan, utilizing a few half to a teaspoon at a time in meals. Attempt including chia seeds to meals resembling oatmeal, yogurt, soups, or smoothies. Proceed to steadily enhance to about 1 tablespoon per day. Even small quantities are a wholesome addition to the weight loss plan. They assist your physique soak up and digest the fiber slowly.

chia seeds advantages

Chia seeds come from a flowering plant that grows in tropical and subtropical areas and is cultivated for meals functions. It comprises about 30% oil and is without doubt one of the highest sources of plant-based omega-3 fatty acids obtainable that the human physique can’t manufacture. This well being profit may also help our our bodies scale back irritation and defend the guts.

When added to meals carefully, chia seeds have many advantages that embrace:

  • A high-quality supply of insoluble fiber (about 10 grams per 2 tablespoons)
  • Good supply of protein and calcium
  • Extra supply of iron, phosphorous, zinc and magnesium
  • Wealthy supply of antioxidants

Disadvantages of chia seeds

Whereas fiber is sweet in your physique, an excessive amount of of it—particularly within the quantities wanted in a drink—may cause stools to turn out to be too exhausting or free.

“Everybody’s digestive system is totally different,” says Wuebker. “However in case you all of the sudden add numerous fiber to your weight loss plan, it will possibly really trigger constipation, particularly in case you do not drink extra water. It might probably additionally trigger gasoline, bloating, gasoline or diarrhea in some folks.”

Folks with persistent situations resembling gastrointestinal illness (together with inflammatory bowel illness, ulcerative colitis, or ulcerative colitis) ought to keep away from chia seed drinks. That is particularly the case throughout seizures as a result of an excessive amount of fiber will be dangerous. Moreover, a chia seed drink may cause issues if in case you have diverticulitis or issue swallowing.”

As a result of means of chia seeds to soak up numerous water, dangerous obstructions within the digestive system and esophagus have been reported after making an attempt a chia seed drink for a number of days.

What Chia Seed Drink Will not Do

  • There is no such thing as a proof that chia seeds detoxify the physique or that they’re efficient in stopping or treating hangovers
  • Excessive quantities of chia seeds to assist weight reduction are usually not sustainable in the long run
  • Chia seeds may also help decrease ldl cholesterol when added to meals frequently, however massive quantities are usually not a fast repair for reducing levels of cholesterol.

Meals That Will Do the Similar Job as Chia Seed Drink

Whereas including chia seeds to on a regular basis meals could be a wholesome approach to acquire their advantages, it’s not the one approach to help digestion or relieve constipation.

Consuming the proper meals and main a wholesome way of life will deliver the best advantages to your digestive system. Contemplate fiber, fluids, and bodily exercise:

  • Fruits, greens, beans, and nuts not solely assist soften the stool, but additionally assist the intestines transfer meals alongside.
  • Omega-3-rich meals like salmon, olive oil, and avocados present good sources of wholesome fat
  • Entire grains resembling oatmeal, quinoa, barley, and entire wheat carbohydrates present supply of fiber
  • Staying energetic and hydrated helps your whole digestive system work higher
  • Fermented meals not solely assist your intestine, but additionally have many different well being advantages