Chia pudding is a type of dessert or snack made with chia seeds, milk or plant-based milk, and sweetener. It is typically made by mixing chia seeds with milk or plant-based milk and letting it sit for a few hours or overnight, until the chia seeds absorb the liquid and form a thick, pudding-like consistency. Chia pudding can be flavored with a variety of ingredients, such as fruit, nuts, and spices, and can be served chilled or at room temperature.
Chia pudding can be a low FODMAP option for those following a low FODMAP diet, as chia seeds are considered low FODMAP in servings of up to 2 tablespoons (30 grams) per serving, according to Monash University’s FODMAP Diet App. (See Are Chia Seeds Low FODMAP?)
However, it is important to be mindful of the other ingredients used in the chia pudding, as they may be high in FODMAPs. For example, cow’s milk is high in lactose and may not be tolerated by some individuals with IBS, so using a low FODMAP plant-based milk such as almond milk or coconut milk may be a better option. (For another easy and simple recipe, see Chia Pudding Recipe)
Chia pudding can also be a good option for those with irritable bowel syndrome (IBS) as long as it is made with low FODMAP ingredients as shown in the recipe below and consumed in appropriate serving sizes.
The low FODMAP diet is a dietary approach that aims to reduce the intake of certain types of carbohydrates called FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) in order to improve symptoms of irritable bowel syndrome (IBS) and other digestive disorders. FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine, and they can be fermented by bacteria in the large intestine, leading to the production of gas, bloating, and other digestive symptoms.
The low FODMAP diet involves avoiding high FODMAP foods for a period of time, followed by a gradual reintroduction of FODMAPs to determine which ones are well tolerated. It is typically recommended to work with a registered dietitian who is experienced in the low FODMAP diet to ensure that all nutrient needs are met and to help with the reintroduction process.
How to Make Chia Pudding Low FODMAP
In addition to chia seeds, there are a number of other low FODMAP ingredients that can be used to make a delicious and nourishing chia pudding. Some options include:
- Low FODMAP plant-based milks: Almond milk, coconut milk, and rice milk are all low FODMAP options that can be used in chia pudding. Oat milk is also low FODMAP, but it may be harder to find in some areas.
- Low FODMAP sweeteners: Honey, maple syrup, and brown rice syrup are all low FODMAP options that can be used to sweeten chia pudding.
- Low FODMAP fruits: Strawberries, blueberries, raspberries, and kiwifruit are all low FODMAP options that can be used to top chia pudding.
- Low FODMAP nuts and seeds: Almonds, macadamia nuts, and pumpkin seeds are all low FODMAP options that can be used to top chia pudding.
To make a low FODMAP chia pudding, you can try the following recipe:
Best Low FODMAP Chia Seed Pudding
- 1/2 cup 120 ml almond milk or coconut milk
- 1/4 cup 30 grams chia seeds
- 1/4 teaspoon vanilla extract
- 1 tablespoon 15 grams honey or maple syrup (optional)
- Fresh fruit or nuts for topping optional
- In a medium bowl, whisk together the almond milk or coconut milk, chia seeds, vanilla extract, and honey or maple syrup (if using).
- Cover the bowl with plastic wrap and refrigerate for at least 4 hours or overnight.
- When the chia pudding is set, stir it gently to break up any clumps.
- Serve the chia pudding chilled or at room temperature, topped with fresh fruit or nuts, if desired.
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