I love chia seeds! They are super nutrient dense and contain protein, fibre, heart-healthy fats, calcium, magnesium, and more. I eat chia seeds almost daily and throw them into oatmeal, cereal, smoothies and more. However, the most common way I eat them is by making them into an easy Low FODMAP Vanilla Maple Chia Pudding! I’ve shared this recipe before on social media and it was so popular I decided to add it to my blog.
Chia seeds are an easy way to boost your fibre intake. They have about 5 grams per tablespoon.1 Servings of 2 tablespoons or less are low FODMAP (GOS).2 However if you don’t normally eat chia seeds I don’t recommend starting with 2 tablespoons. Eating that much fibre in one sitting when your body isn’t used to it can cause cramping and bloating. Start low with maybe about 1 to 2 teaspoons and slowly increase over a few weeks to your desired quantity. Ease your way into it and your tummy will thank you. Also make sure to drink plenty of water any time you eat a high-fibre food!
Vanilla maple chia pudding is actually really easy to make! Just mix 1 cup of your favourite (low FODMAP) milk, 3 tablespoons chia seeds, 1/2 teaspoon vanilla extract and 1 tablespoon maple syrup in a bowl. Stir well and let it thicken in the fridge for 2+ hours, or overnight. Makes 3 snack sized servings (or 2 breakfast sized servings). Enjoy!
I really enjoy layering the pudding with defrosted low FODMAP berries as seen in the picture. It’s also tasty with banana slices and cinnamon.
Low FODMAP Vanilla Maple Chia Pudding
Ingredients
- 3 tbsp chia seeds
- 1 cup lactose-free milk (or soy protein soy milk or almond milk)
- 1/2 tsp vanilla extract
- 1 tbsp maple syrup
Instructions
- Mix all ingredients in a bowl. Stir well and let it thicken in the fridge for 2+ hours, or overnight.
- Optional: Serve layered with fruit.
Notes
- Chia seeds are low FODMAP at 2 tbsp or less per serving.
What is your favourite way to eat chia seeds?
References
- Academy of Nutrition and Dietetics, 2014. http://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/what-are-chia-seeds
- Monash University Low FODMAP Diet App, 2017. www.med.monash.edu.au/cecs/gastro/fodmap/iphone-app.html
Do you use whole chai seeds or ground?
Whole chia seeds 🙂
Is this recipe also gluten free? Thought it would have to be?
Yes this recipe is also gluten-free 🙂
How thick is it supposed to get? Mine is still very milky many hours.
It should get quite thick. It’s important to stir well so there isn’t any clumps of chia seeds. If it’s still runny you can stir in an extra couple teaspoons of chia seeds and it will help it thicken.
If this is truly Low FODMAP why would you even mention SOY?
Some people on low fodmap can use soy if they have made it passed the elimination part, you can slowly introduce high fodmap. Monash University has a ton of information on it.