This is a yummy and refreshing way to start the day. It’s super easy to make, just needs to be made the night before.
You will need:
2 tbsp chia seeds
1 cup almond milk
1 tsp vanilla paste (could use vanilla extract but the paste is so much more delicious and potent)
For the topping:
1 x banana, sliced
2 tbsp peanut butter (crunchy is best for this pudding)
Sprinkling of mixed seeds (I used sunflower, pumpkin, sesame and linseed)
In a jar or glass, add the chia seeds and then pour the almond milk on top. Give it a good stir and pop in the fridge for at least two hours (but overnight is best). If you can, try and stir it every ten minutes or so for the first half hour to ensure it sets evenly.
Once it has, you can add whichever toppings you like, but I suggest you include a little sweetness and a little crunch. This time I opted for a layer of crunchy peanut butter, some sliced banana and some mixed seeds.
There is some misleading content online that suggests chia seeds are not low FODMAP, however Monash University have tried and tested these little guys and have approved the quantity of 2 tablespoons. Read about their research on chia seeds and other so-called superfoods kale and coconut water in the Debunking the Myth Behind Superfoods article. Monash also warn here that chia seeds aren’t tolerated by some people with IBS so that it might be worth trying a smaller portion first.
Chia seeds are a good thing to include in our elimination diets though, as they are a rich source of nutrients that we might be missing out on while we figure out our intolerances. They’re high in omega-3 fatty acids (60% of their composition is omega-3s!) which are especially good for us IBS sufferers as they reduce inflammation. They’re also high in fibre, something else we often miss out on with the elimination of grains, you will get 10g in just 2 tablespoons! And then there’s the antioxidants, minerals and their ability to maintain healthy insulin levels. They really are popular for a reason, so get ’em down ya!