Though chia seeds might be small, they bring some pretty big health benefits to the table.

Beyond boasting a hearty dose of fiber1, protein, omega-3 fatty acids, and magnesium in each serving, chia seeds are often used to keep your skin, heart, and gut healthy. They’re also chock full of antioxidants2, which may offer protection against conditions like diabetes and cancer.

Thanks to their stellar nutritional value, chia seeds have even become a trending topic on social media. In fact, chia seeds take center stage in TikTok’s buzzworthy new beverage, the “internal shower drink,” a cocktail of water, two tablespoons of chia seeds and a spritz of lemon juice which claims to help flush out your digestive system.

So do the gut-boosting benefits of this chia seed concoction actually live up to the hype? “Sometimes it’s just easier to drink your fiber than eat it, so sprinkling chia seeds into your water is an easy gut health hack,” says Amanda Sauceda, MS, RDN, a dietitian that specializes in digestive health.

“The problem with the internal shower is that this shouldn’t be your sole source of fiber,” Sauceda tells mindbodygreen. She explains that enjoying a variety of fiber-rich foods is a better bet, noting that chowing down on too many chia seeds at a time can overload your digestive system.