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Easy Low FODMAP Chia Pudding

A tasty, easy recipe that can be taken on the go for breakfast, snack, or dessert.

If you are on a Low FODMAP diet for your digestive issues, such as IBS, or needing to find a healthy alternative for gluten or dairy intolerance, then you will enjoy this tasty option!

Chia is a nutrient dense seed that packs a lot of nutritional value in a small amount, such as:

  1. Omega 3 fatty acids to aid with inflammation

  2. Fiber to help with digestion and promote fullness

  3. Protein to promote fullness and build and repair tissue.

  4. Magnesium helps digestion and bone health.

  5. Calcium for bone health, and as a dairy alternative

  6. Other Minerals, such as: Iron, potassium, and phosphorus.

This tiny seed is considered Low FODMAP when limited to 2 tablespoons per serving. If the serving is increased to 4 tablespoons, then it has high FODMAPs of oligosaccharides and fructans, which may irritate some people's digestion when consumed in excess.

The great thing about chia seeds is that they are VERY versatile. You can sprinkle them in smoothies, add to salads, in oats, dips, sauces, jams, bars, and puddings! Which I am going to share a simple pudding recipe today.

What's unique about Chia seeds, is they gelatinize and expand when placed in a liquid. The gel formation is what helps to form a pudding texture. It is a great emulsifier and thickening agent for a variety of recipes. If you have not used chia seeds before, the below recipe is a good introduction.


Easy, Low FODMAP Chia Seed Pudding

Makes: 1 serving Prep Time: 5 minutes Cook Time: 1-2 hours.


  • 2 Tbsp of chia seeds

  • 1/2 cup of unsweetened almond milk

  • 1/8 tsp of vanilla extract

  • 1 tsp of 100% pure maple syrup

  • 10 Raspberries

  • 10 Pecan halves


  • Place chia seeds, almond milk, vanilla extract, and maple syrup in a mason jar, or another container that can be sealed with a lid.

  • Stir well until all ingredients are combined.

  • Let stand on counter for 15 minutes, and stir on occasion.

  • Once chia is starting to gelatinize (or swell) tighten lid onto jar, and place jar in refrigerator for 2 hours or overnight to allow seeds to swell and form a "pudding" like texture.

  • When ready to eat, take jar out of refrigerator and garnish with raspberries and pecan halves.



You can use any milk alternative you choose. You can use any other Low FODMAP fruit as a garnish such as strawberries or blueberries.


You can store the pudding in a mason jar or tupperware with a lid up to one week.

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