If your gut needs a little love, chia seeds might just be your new bestie. These tiny seeds are packed with soluble fibre and omega-3s. They help feed your good bacteria. They improve digestion and keep things ahem regular.
But we’re not talking plain chia and almond milk — we’re levelling up. These six chia pudding recipes are gut-friendly, glow-inducing, and taste like your favourite desserts (with benefits).
1. 🍋 Lemon Ginger Morning Cleanse
Why it’s good for your gut: Lemon supports bile production. Ginger calms inflammation. This combo helps wake up digestion first thing in the morning.
Ingredients:
- 2 tbsp chia seeds
- ¾ cup almond milk
- Zest of ½ lemon
- ½ tsp grated ginger
- ½ tsp honey
How to serve: Top with crushed pistachios. Add chia gel. Finish with a few slices of kiwi for a tart + tangy flavor.
2. 🍌 Banana Bread Chia Pudding
Why it’s good for your gut: Bananas are rich in prebiotic fibre, which feeds the friendly bacteria in your gut. Cinnamon reduces inflammation, and chia helps keep things moving.
Ingredients:
- 2 tbsp chia seeds
- ½ mashed ripe banana
- ½ tsp cinnamon
- ¾ cup oat or almond milk
- Optional: chopped walnuts + dash of vanilla extract.
How to serve: Layer with banana slices + crushed walnuts. Warm it up slightly for real banana bread vibes.
3. 🥥 Coconut + Blueberry Bliss Chia Pot
Why it’s good for your gut: Blueberries are anti-inflammatory superstars. Coconut milk adds healthy fats to help your body absorb key nutrients.
Ingredients:
- 2 tbsp chia seeds
- ½ cup light coconut milk
- ¼ cup mashed or whole blueberries
- ½ tsp maple syrup
- 1 tbsp shredded coconut
How to serve: Chill overnight, then top with toasted coconut and a few fresh blueberries for crunch + colour.
4. 🍓 Strawberry Kefir Glow Bowl
Why it’s good for your gut: Kefir is loaded with live cultures. These are also known as probiotics. Strawberries offer antioxidants and vitamin C to soothe inflammation.
Ingredients:
- 2 tbsp chia seeds
- ½ cup plain kefir (dairy or coconut-based)
- ¼ cup mashed strawberries
- ½ tsp honey or maple syrup
- Dash of vanilla
How to serve: Top with sliced berries, granola, and a spoon of Greek yoghurt if you like it creamier.
5. 🧡 Carrot Cake Chia Pudding
Why it’s good for your gut: Carrots are rich in beta-carotene and fibre. Warming spices like cinnamon and nutmeg help reduce inflammation. Plus, it’s packed with prebiotics and totally dessert-like.
Ingredients:
- 2 tbsp chia seeds
- ¾ cup almond or oat milk
- ¼ cup finely grated carrot
- ½ tsp cinnamon
- Pinch of nutmeg
- ½ tsp maple syrup
- 1 tbsp raisins (optional)
- 1 tbsp chopped walnuts (optional)
How to serve: Top with a spoonful of coconut yoghurt, extra grated carrot, and a sprinkle of walnuts for texture.
6. 🍫 Chocolate Digestive Reset
Why it’s good for your gut: Cacao is high in polyphenols. These support a diverse microbiome. Chia and oat milk offer fiber and hydration.
Ingredients:
- Optional: pinch of sea salt + cacao nibs
- 2 tbsp chia seeds
- 1 tbsp raw cacao powder
- ¾ cup oat milk
- ½ tsp vanilla extract
How to serve: Add a dollop of Greek yoghurt, some raspberries, and a sprinkle of seeds for a protein-fibre boost.
🌿 Final Spoonful
You might be dealing with bloating. Perhaps you have sluggish digestion or just want to feel more energised. In any case, chia pudding is a gut-loving staple worth keeping in your rotation. It’s meal-preppable, endlessly customisable, and backed by science (and good taste).
✨ Pin this for your weekly prep
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