THE FACTS: Internal Shower, Seed Oils, and Continuous Glucose Monitors
It seems like social media has become a hotbed of misinformation in the wellness space. It is great to see so many dietitians speaking up and trying to challenge the spread of these viral topics, but it becomes incredibly frustrating when one trend just seems to replace the other. The misinformation is harmful and honestly the impacts of it long term are still unknown, so since you are HERE, we decided it would be beneficial to review some of the most frustrating topics we have seen out there and discuss some true facts about each of them; setting the record straight if you will. If you’re sick of wondering where to turn for evidence-based guidance, we got you!
Topic: Internal Shower
What social media says:
The recent “internal shower” chia seed drink, which gained popularity primarily via TikTok, claims that it’s a miracle fix for constipation and GI issues while even helping individuals lose weight. The primary reason for this is thought to be the high fiber content of chia seeds. The trend consists of adding 2 tablespoons of chia seeds to 8-16 oz of water and adding juice from a half or whole lemon. After waiting 5 to 10 minutes for the chia seeds to absorb the water and gelatinize, the drink should be consumed immediately. It is claimed to act as an “instant cleanser” for your digestive tract, but just as with most social media trends, it lacks true evidence and can be harmful.
The truth:
It is certainly true that chia seeds are high in fiber and can certainly be part of a healthy, well-balanced diet. According to the most recent Dietary Guidelines for Americans (2020-2025), dietary fiber is currently considered one of the dietary components of public health concern for the general U.S. population, as low intakes are associated with health concerns. More than 90% of women and 97% of men do not meet the daily recommended intakes of fiber (28g for women and 34g for men). Having enough fiber in your diet can help lower LDL cholesterol, promote digestive health, and can help with blood sugar stability. Additionally, chia seeds are a great source of healthy omega-3 fatty acids as well as iron. These health benefits of chia seeds are all reasons why we could all certainly benefit from including more in our diet. However, this drink calls for 2 tablespoons of chia seeds, which contains 10-12g of fiber, or roughly two-thirds of the amount of fiber the average American consumes in one day (15g). This much fiber all at once, for a body which is not accustomed to high amounts of dietary fiber, can contribute to constipation, gas, and/or bloating due to the added bulk in the stool. This is quite the opposite of what is advertised on social media by the promotion of the “internal shower” drink.
The big picture comes down to just that: looking at the bigger picture. It’s no secret that most Americans aren’t meeting the recommended daily intakes of dietary fiber, and that regular consumption of fiber can have significant health benefits. However, starting with too much too quickly can be harmful and unpleasant, and a simple drink certainly won’t work any miracles on your insides. If you’re looking to incorporate more fiber into your diet, start gradually. In addition to chia seeds, other plant-based sources of fiber include hemp seeds and fruits and vegetables, particularly eaten with the skin on if possible. For more ways to add chia seeds to your diet in a way that might taste more pleasant, try adding them to yogurt or salads, or use them to make chia seed pudding.
Topic: Seed Oils
What social media says:
Seed oils have been gaining social media spotlight for being labeled as “highly processed,” “toxic, and “evil.” The term “seed oils” is generally vague to begin with, but most of the social media attention seems to be referring to refined cooking oils like corn and canola oils. These can also be found in salad dressings and are often used in fast food. A major reason seed oils have a bad reputation is due to the higher ratio of omega-6 to omega-3 fatty acids, which has been thought to contribute to increased levels of inflammation in the body. However, once again this argument is more complex than social media makes it out to be, and it is littered with fear-mongering tactics.
The truth:
Before we even dive into the science behind omega-3s and omega-6s, it’s important to note that inflammation is a normal and necessary part of the immune response and tissue healing. Omega-6 fatty acids have been linked to inflammation because there is one in particular, called arachidonic acid (ARA) that is a precursor to certain other compounds that can promote inflammation. This is why many people believe that increased consumption of omega-6 fatty acids can lead to excessive inflammation, the type that can be associated with uncontrolled tissue damage and disease. However, there is currently not enough strong evidence to suggest that this is true. More specifically, there is some evidence that shows that increased amounts of ARA are linked to decreased inflammation, and that a diet high in omega-6s inhibits the anti-inflammatory properties of omega-3s. In summary, there is currently conflicting evidence on the interaction between omega-3s and omega-6s in the diet, and certainly no evidence strong enough on its own to suggest that increased consumption of omega-6s directly contributes to excessive inflammation.
When it comes to oils and our health, overall oil consumption is what we should focus on. The main component of seed oils is fat, and you want to pay attention to the amount and type of fat you’re consuming most often. Aim for more unsaturated fats, from sources like nuts, seeds, and avocados, rather than saturated fats, which typically come from red meats. Increased consumption of unsaturated fats in place of saturated fats can lower your risk for heart disease. In general, use of common sense, moderation, and less stress about the foods you are eating in your everyday life will likely be better for your health than demonizing and completely cutting out certain foods based on unsound evidence. If your diet were to be made primarily of canola oils, and nothing else, you could likely benefit from decreased consumption, just as if your diet was primarily made up of kale or spinach. This is because the gut microbiome thrives on a variety of nutrients from a multitude of foods. If you’re still feeling stressed about what types of oils you “should” and “shouldn’t” be eating, aim for the types that you enjoy the most and that are easily accessible to you.
Topic: Continuous Glucose Monitors
What social media says:
Particularly with the way it loves to demonize carbohydrates, social media will have you believing that you need to know exactly how your body reacts to every piece of food you put into your body. There are all sorts of claims out there that being hyper aware of how your body metabolizes certain foods, and even at certain times of the day, can be used as a miracle tool for optimal weight loss and/or muscle gain (take intermittent fasting, for example, or the fabricated rule that eating after 8pm means your food is instantly converted into stored fat). We know that continuous glucose monitoring is a powerful tool for individuals with diabetes so that they can better manage their blood sugar, and that for those without diabetes it truly is not necessary.
The truth:
Individuals with diabetes can use continuous glucose monitors (CGMs) to better understand how their body reacts to the foods they eat, with a focus on carbohydrates. This allows them to work towards life-long glycemic control, which can help them to avoid some of the negative health impacts of long-term uncontrolled blood sugars, such as nerve and kidney damage. For people without diabetes, consistent use of CGMs can quickly mimic the trend we’ve seen with fitness trackers, where a constant slew of information about how our bodies are functioning can contribute to unhealthy obsessions. If you want to take a deeper dive into some of the pros and cons of CGM use among non-diabetic individuals, check out the full blog post linked below!
Written by sarah Davis
Hey there, I’m Sarah! I am a current dietetic intern and graduate student in the Rutgers School of Graduate Studies, pursuing a Masters in Nutritional Sciences. I’m passionate about food and nutrition and so excited to explore my options as a RD!
Learn more about me and the HSH offerings here.
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