Name: Low FODMAP Chia Pudding
Prep time: 3 h 5 min
Total time: 3 h 5 min
Yield: 2
Ingredients: ¼ cup chia seeds; 1 cup lactose-free milk (you can use almond milk, if you prefer); 1 tbsp low-FODMAP sweetener, like a suitable amount of a stevia-based sweetener; ½ tsp vanilla extract; Fresh berries for topping

CategorySnacksDifficultyBeginner

This Chia Pudding is a delicious and healthy snack that's super easy to make. It's creamy, lightly sweetened, and topped with fresh berries for a burst of fruity flavor. Plus, it's packed with fiber and omega-3s thanks to the chia seeds. Just mix everything together, let it chill, and voila!

Yields2 Servings

Prep Time3 hrs 5 minsTotal Time3 hrs 5 mins

¼ cup chia seeds

1 cup lactose-free milk (you can use almond milk, if you prefer)

1 tbsp low-FODMAP sweetener, like a suitable amount of a stevia-based sweetener

½ tsp vanilla extract

Fresh berries for topping

In a bowl, combine the chia seeds, lactose-free milk, sweetener, and vanilla extract. Stir well.

Cover and refrigerate for at least 3 hours, or overnight.

Stir the pudding before serving and top with fresh berries.

Ingredient Notes:

Chia Seeds - Whilst they are low FODMAP, they can be quite high in fibre which isn’t very IBS friendly. That’s why this recipe uses a small amount, as dictated by the guys over at MONASH University (who are experts at this kind of thing!).

Low FODMAP Sweeteners - We understand that not everyone will have Stevia lying around. Therefore, feel free to use a small amount of pure maple syrup if you need!

Dairy-free Milk - We personally think almond milk is the best, but you can choose whichever alternative you prefer! Only thing is to check the label and ensure there’s no sneaky FODMAP ingredients in there. Remember: Soybeans contain Oligosaccharides (a type of FODMAP) so probably best to stay off soy milk if you can!

Ingredients