Chia seeds are one of the few foods that truly live up to the hype. Their nutritional value is extremely high per serving (about 2.5 Tbs), with 10 grams of fiber, 5 grams of protein, 12 grams of carbohydrates and 9 grams of healthy fats, making them a great way option for breakfast or snacks that will satiate and energize. This pudding is an easy recipe to make the night before and can last throughout the week in the fridge. This recipe is IBS friendly, gluten free, dairy free and plant-based.

Why this recipe is IBS friendly:

Whole foods are the answer to eating less processed foods, and it doesn’t get much more wholesome than seeds. Avoiding processed foods is a general recommendation for an IBS-friendly diet, which can be difficult when they are often a much easier choice. This recipe is easy, quick, and if prepped at the beginning of the week, can lead to a full week of nourishing breakfasts. Chia seeds are also a great source of polyunsaturated fatty acids. Poly-unsaturated fatty acids have strong antioxidant properties and can help mediate inflammation levels. A high-fiber and dairy-free diet are also recommended for IBS, making this recipe a good option. 

Keep in mind!

Agave does contain lots of sugar (14.1g/ Tbsp), so make sure to measure out your sweetener as high sugar foods can exacerbate IBS symptoms for some people. 

Recipe Tips:

Pack even more fiber into this pudding by topping with fruit. Some of the most fibrous fruits include raspberries (8 grams/cup), blackberries (8 grams/cup),  guava (9 grams/cup) and passion fruit (24 grams/cup). If you want more healthy fats as well as fiber and protein, go for nuts like almonds (3 grams fiber, 6 grams protein & 14 grams of healthy fats/ounce)  or walnuts (2 grams fiber, 4 grams protein & 18 grams of healthy fats/ounce).  

Ingredients: 

2 Tbs Chia Seeds

½ C Non-Dairy Milk

1 tsp Agave or Sweetener of Choice (optional)

Fruit or Nuts for Topping  (optional)

How to:

Mix chia seeds, non-dairy milk, and sweetener in a lidded jar. Let sit in the fridge for 6 hours or until chia seeds have expanded fully and the mixture is pudding texture. Top with desired toppings and enjoy! This recipe can last up to 5 days in the fridge.