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Chia seeds are super cool. And super nutritious.

In case you’re not sure, it’s pronouced ‘chee-ah’, and these babies are a fantastic source of low FODMAP soluble fibre. Soluble fibre is the type that dissolves, absorbs water and forms a gel-like texture. Chia seeds can in fact absorb up to 10x their weight in liquid, and that’s exactly why they work so well in this pudding. Imagine that gel-like fibre inside your gut, holding water and bulking out the intestinal contents, making everything much easier to move through. This type of fibre isn’t particularly gas or bloat-forming, which is another reason we love chia. For those with constipation-predominant IBS, chia seeds are a fabulous daily addition - in smoothies, puddings and cereals.

Why incorporate chia into your diet?

Well, chia seeds don’t have a lot of flavour, which makes them quite versatile. And on top of their fibre content, they’re also a plant-based source of omega-3 (anti-inflammatory, heart healthy) fats. In this recipe, when you add the fruit and walnuts, you’ve got a brilliant fibre, antioxidant and omega-3 combination that will help to keep your gut, heart and brain healthy. Last but not least, chia are also a good source of plant based calcium and protein.

recipe Variations

You can use your imagination and add just about any flavour you like in this pudding base or as extras. If you use coconut milk and add pineapple and mango, for example, you’ll have more of a tropical vibe. Or try using chocolate flavoured almond milk (or adding cocoa), along with desiccated coconut and jam for a funky lamington-like pudding creation. YUM!

A heads-up here - if you just serve yourself up a big bowl of chia seed pudding, you’ll likely be a bit underwhelmed.

In my opinion, it’s the layering of fruit, yoghurt and nuts that provides a beautiful mixture of textures and tastes to really satisfy. Remember - we also eat with our eyes - so go the extra mile when serving up and you won’t be sorry.

You can make the pudding the night before, then assemble your creation in the morning in a large jar, and take it for breakfast or morning tea on the go if you’re not working from home.

Go on. Pop chia seeds on your shopping list and give this one a whirl.