Although chia seeds may be small, they have some pretty big health benefits.

Outside with a large dose of fiber1, protein, omega-3 fatty acids and magnesium in every serving, chia seeds are often used to support skin, heart and gut health. They are too rich in antioxidants2which may provide protection against diseases such as diabetes and cancer.

Thanks to its stellar nutritional value, chia seeds have even become a hot topic on social media. In fact, chia seeds take center stage in TikTok’s popular new drink, the “inner shower drink,” a cocktail of water, two tablespoons of chia seeds, and a splash of lemon juice that claims to help flush out your digestive system.

So, are the benefits of this chia seed blend justified for improving bowel function? “Sometimes it’s just easier to drink fiber than it is to eat it, so sprinkling chia seeds into your water is an easy trick for gut health,” says Amanda Sauceda, MS, RDN, a registered dietitian who specializes in digestive health.

“The thing about indoor douche is that it shouldn’t be your only source of fiber,” Sauceda tells mindbodygreen. She explains that it’s best to enjoy a variety of fiber-rich foods, noting that eating too many chia seeds at once can overload your digestive system.