If you’ve heard that chia seeds are good for you but have no idea how to use them, I have a special treat for you! This Coffee Chia Pudding is delicious, quick to put together, and requires only five ingredients. Both you and your gut will love it!
Hi! I’m Antonella, a registered dietitian who loves to help women with IBS find relief from their painful gut symptoms and discover the joy of eating again. One way I do this is by creating delicious and easy recipes that won’t make you bloated or gassy.
What Makes This Coffee Chia Pudding Low FODMAP?
When you follow a low-FODMAP diet you may need to swap some common ingredients for low-FODMAP alternatives in popular recipes. This one was easy!
Here’s what makes this recipe low FODMAP:
- The choice of milk: lactose-free or almond milk. Regular milk is high in lactose, a FODMAP. You can choose the lactose-free version if you eat dairy or the almond alternative if you don’t. They are equally delicious.
- The amount of chia seeds. Some foods can become high-FODMAP when the portion size increases. One serving of this recipe has two tablespoons of chia seeds, considered low FODMAP by Monash University.
- The choice of sweetener: maple syrup. Many recipes call for honey as a sweetener, and honey is high in excess fructose (the “M” in the acronym FODMAP).
Why Should You Make This Chia Pudding?
It’s delicious and easy to put together. Once you have the ingredients in your pantry, it takes less than 5 minutes to make. Tip: if you are using espresso, make extra when you have your morning coffee and save the amount you need for the recipe in the refrigerator.
It’s high in fiber. One serving of this pudding has a whopping 10 grams of fiber! It’s the soluble kind, gentle on the gut. Moreover, it is not rapidly fermentable and won’t make you bloated or gassy.
Nonetheless, if your current fiber intake is low, I suggest you start with half a serving to get your gut slowly used to the extra fiber. Adding chia seeds to your diet consistently can help you have normal, regular bowel movements, whether you experience constipation or diarrhea.
It’s high in plant-based omega-3s. These fatty acids are important for heart and brain health. The best sources of omega-3s are fatty fish. However, plant-based sources like chia seeds can help you broaden your daily intake, especially if you don’t eat fish regularly.
Helpful Substitutions
- If you don’t tolerate coffee, you can substitute 1 tablespoon of Dutch-processed cocoa powder for a chocolate chia pudding. For a variation, you can also add the cocoa powder to the current recipe and get a mocha-flavored chia pudding.
- If you don’t have maple syrup, you can use 1 tablespoon of regular or brown sugar instead.
- You can pick different toppings: granola, yogurt or your favorite nut butter or tahini are all great choices.
Coffee Chia Pudding
Ingredients
- ¼ cup chia seeds
- 3/4 cup unsweetened almond milk or lactose-free milk
- 2 oz espresso (regular or decaf)
- 2 teaspoons maple syrup
- 1 dash salt
- cocoa nibs or chocolate shavings (optional)
Instructions
- Combine the chia seeds, milk, expresso, maple syrup, and salt in a bowl. Whisk until well combined and the mixture begins to thicken. Let sit a few minutes, then give it another good stir to make sure there are no lumps.
- Cover the bowl with plastic wrap and let sit in the refrigerator overnight or at least 4-6 hours.
- When the pudding has set, portion into single containers.
- Top with a few cocoa nibs or chocolate shavings before servings (optional).
- Store in an airtight containers in the refrigerator for 5-7 days.
Notes
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Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
