Easy Chia Seed Pudding
This easy recipe produces a sweet treat that is good for you too. You will get to enjoy a yummy dessert and feel good about it. Or if you’d rather, make this recipe before bed and enjoy it as a filling breakfast in the morning.
Health Benefits of Easy Chia Seed Pudding
Bowel Regularity
Chia seeds contain about 10 grams of fiber in a 2-tablespoon serving. This fiber is important for your gut as it promotes regular bowel movements when combined with adequate liquid intake, movement, and eating other good-for-you foods. This fiber can be particularly useful if you struggle with constipation.
Antioxidant
Chia seeds contain a component called “polyphenols”. Polyphenols are antioxidants that fight inflammation in the body. Thus, adding a food source that contains polyphenols into your diet may have some anti-inflammatory effects in the body.
Ingredients
2 tablespoons chia seeds
Per Monash FODMAP app, a low FODMAP serving of chia seeds is 2 tablespoons.
½ cup almond milk (or regular milk or alternative)
You can use whatever type of milk you prefer. Regular cow’s milk can also be used, if you aren’t avoiding the FODMAP lactose. Other plant-based milks are also an option.
1 teaspoon vanilla
Important for adding flavor to the pudding.
A dash of maple syrup to taste
Adds sweetness to the pudding. You can add more if you desire a sweeter tasting pudding.
¼ cup of raspberries (or other fruit) - optional
The fruit adds more fiber, nutrients, flavor and sweetness to the pudding. You can add whichever fruit you prefer – or leave it out altogether and just enjoy a vanilla chia pudding.
How to make Chia Seed Pudding
In a half pint mason jar or other similar sized container, add the chia seeds, milk, vanilla, and maple syrup. Stir the ingredients together. Cover the jar and put it in the fridge for 2 hours or overnight.
When your desired chilling time is complete, top with fruit if desired and enjoy.
Recipe
Frequently Asked Questions
Can I make chia seed pudding the night before?
Yes! Chia seed pudding is perfect for meal prep. Prepare it the night before and refrigerate overnight so it's ready for breakfast in the morning.
How long does chia seed pudding last in the refrigerator?
Store chia seed pudding in a covered container in the refrigerator and enjoy it within 3–4 days for best quality. Add fresh fruit just before serving when possible.
Why isn't my chia seed pudding thickening?
Make sure you measured the chia seeds correctly and stirred them well into the milk. Let the pudding chill for at least 2 hours. If it's still too thin, stir in a little more chia seeds and refrigerate until thickened.
Is chia seed pudding low FODMAP?
Chia seeds have been tested as a low FODMAP food at certain serving sizes. Monash University lists a low FODMAP serving of 2 tablespoons of chia seeds. Choose a suitable milk, such as almond milk, and watch the portions of fruit and other ingredients. Individual tolerance may vary.
Can chia seed pudding help with constipation?
Chia seeds provide dietary fiber, which can support bowel regularity. Adequate fluids and gradually increasing fiber intake may help. However, chia seed pudding isn't a guaranteed treatment for constipation, and some people with IBS may experience increased bloating or discomfort with added fiber.
Can I use a different sweetener or fruit?
Absolutely! Adjust the maple syrup to your taste and top your pudding with your favorite fruit. If you're following a low FODMAP diet, choose fruit and portions that fit your current dietary plan.
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