Superfood Low-FODMAP Chia Seed Pudding Recipe; Gluten-free, Vegan

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Many of us remember chia seeds as the origin for the funny clay-potted plants that we used to grow at home as a ‘chia pet’.  However, there are some amazing nutritional benefits of consuming this tiny seed.

Check this out…1 tablespoon of chia seeds with only 60 calories contains: 4 g fiber, 3 g protein, 8% daily calcium, 6% daily iron, omega-3 fats and other essential fatty acids and antioxidants.  They have been touted to aid digestion, improve skin and hair health, promote energy, and help with weight maintenance.  What a superfood!

Chia seeds also have an incredible way of absorbing liquid, so they can act as a thickener in cooking, or be consumed like a pudding.   You can watch them swell like magic!

Use low-FODMAP chia pudding as a low-FODMAP dessert, as a low-FODMAP topping for your morning oats, or throw it in a low-FODMAP smoothie!  I do all of the above 🙂

Just a hint…start slow with enjoying these powerful seeds as the fiber content may be an adjustment for your body.  These are delicious in my low-FODMAP Chai Overnight Oats.

Peruse my blog for over 400 more low-FODMAP recipe ideas.  You may also love my low-FODMAP Green Machine Detox Smoothie and low-FODMAP Peanut Butter and Banana Baked Oatmeal Bars.

Be healthy and happy,

Rachel Pauls, MD

Superfood Low-FODMAP Chia Seed Pudding Recipe; Gluten-free, Vegan

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients USING AVAILABLE FODMAP DATA AT TIME OF POSTING

Servings 1

Prep time

Set time: 1-2 hours or overnight


  • 1/2 cup low-FODMAP milk (such as almond, canned coconut milk or lactose-free milk)
  • 2 tablespoons chia seeds, dry
  • 1/8 teaspoon vanilla extract, or substitute almond extract, or other desired flavoring
  • 1 tablespoon (titrate to taste, a sweetener is optional) maple syrup, sugar or low-FODMAP artificial sweetener of choice (such as sucralose, aspartame or stevia)
  • Garnish (optional)
    • Low-FODMAP blueberries, strawberries, raspberries, bananas, kiwi, grapes.  Check your FODMAP app for appropriate serving sizes
    • Low-FODMAP toasted nuts (such as a handful of almonds, pecans, hazelnuts, walnuts, peanuts or pine nuts)
    • Low-FODMAP unsweetened shredded coconut


  • Place all ingredients (except garnish) in mason jar or other container and mix well
  • Let stand on counter for about 15 minutes, stirring occasionally so seeds don’t clump
  • Place jar in the refrigerator for 1-2 hours or overnight to allow seeds to swell
  • Enjoy as a snack, or use it to top or stir into oatmeal, or blend into a low-FODMAP smoothie!


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