Coconut Milk Chia Pudding

When you’re managing IBS symptoms, finding a breakfast that’s both gentle on your gut and satisfying can feel challenging. This coconut milk chia pudding recipe solves that problem. It’s a simple, dairy free chia pudding that fits perfectly within the low FODMAP diet guidelines while delivering the nutrition and taste you want.

This recipe is beginner friendly and takes just 5 minutes of active preparation time. The pudding needs to set overnight, making it an ideal grab-and-go breakfast option. You’ll need basic kitchen tools and a few low FODMAP ingredients that are easy to find. By the end, you’ll have a week’s worth of IBS friendly breakfast portions ready in your fridge.

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Why coconut milk chia pudding works for IBS

Chia seeds are naturally low FODMAP in servings up to 2 tablespoons. They provide soluble fibre that helps regulate digestion without triggering IBS symptoms. This type of fibre absorbs water and forms a gel, which can help both constipation and diarrhoea by promoting regular bowel movements.

Coconut milk makes this chia pudding recipe completely dairy free and lactose free. When choosing coconut milk, opt for canned coconut milk or carton varieties without high FODMAP additives. Check labels carefully and avoid products containing inulin or chicory root, which are common FODMAP triggers.

The combination delivers essential nutrients without gut irritation. Chia seeds provide omega-3 fatty acids, protein, and minerals like calcium and magnesium. Coconut milk adds healthy fats that help you feel satisfied throughout the morning. This gluten free chia pudding also works well for those managing multiple food sensitivities alongside IBS.

The gentle nature of this overnight chia pudding makes it suitable even during IBS flare-ups. Unlike heavy breakfast foods that can trigger symptoms, this light yet filling option provides steady energy without digestive distress.

Gather your ingredients and tools

For the basic low FODMAP chia pudding, you’ll need these ingredients:

60g chia seeds (approximately 4 tablespoons)
480ml canned coconut milk or coconut milk from a carton (check for FODMAP friendly ingredients)
2 tablespoons maple syrup or a low FODMAP sweetener of your choice
1 teaspoon vanilla extract (ensure it’s pure extract without added sugars)
Pinch of salt to enhance flavour

The tools you’ll need are simple and likely already in your kitchen:

Medium mixing bowl or large jar with lid
Whisk or fork for mixing
Measuring spoons and cups
Four small jars or containers with lids for storage (about 240ml each)
Spoon for serving

When selecting coconut milk, full-fat versions create a creamier texture, whilst light coconut milk produces a thinner consistency. Both work well, so choose based on your preference. Make sure your chia seeds are fresh, as older seeds may not absorb liquid properly and can taste slightly bitter.

Sweetener options that stay FODMAP friendly

Maple syrup is a reliable low FODMAP choice in portions up to 2 tablespoons per serving. Other safe options include table sugar, glucose syrup, or rice malt syrup. Avoid honey, agave nectar, and artificial sweeteners containing polyols like sorbitol or xylitol, as these can trigger IBS symptoms.

Mix and prepare your chia pudding base

Pour the coconut milk into your mixing bowl. Add the chia seeds, maple syrup, vanilla extract, and salt. Whisk everything together vigorously for about 30 seconds. This initial mixing is important because it prevents the chia seeds from clumping together as they absorb the liquid.

Let the mixture sit for 5 minutes, then whisk again thoroughly. You’ll notice the chia seeds have already started to swell and the mixture has thickened slightly. This second whisk breaks up any clumps that formed during the initial setting period.

Cover your bowl or jar with a lid or plastic wrap. Place it in the refrigerator for at least 4 hours, though overnight works best. The chia seeds will absorb the coconut milk and create a thick, pudding-like consistency. After the first hour, you can give it one more quick stir if you notice any seeds settling at the bottom.

Achieving the perfect texture

The ideal coconut chia pudding should be thick enough to hold its shape on a spoon but still creamy. If your pudding is too thick after setting, stir in coconut milk one tablespoon at a time until you reach your preferred consistency. If it’s too thin, add another teaspoon of chia seeds and let it sit for 30 more minutes.

The ratio of 1 part chia seeds to 8 parts liquid creates a classic pudding texture. Some people prefer a thicker consistency and use a 1:6 ratio instead. Experiment to find what works best for you, keeping in mind that chia seeds remain low FODMAP at the recommended portion size.

Customise with low FODMAP toppings

Once your base is ready, you can transform this simple how to make chia pudding into different flavour combinations. The key is choosing toppings that stay within FODMAP serving limits to keep your FODMAP friendly dessert or breakfast gentle on your gut.

Safe fruit options

Add fresh strawberries (up to 10 medium berries), blueberries (up to 40g), or kiwi fruit (1 medium) for natural sweetness and vitamins. Banana is low FODMAP when unripe or just barely ripe (up to 1 medium). A small handful of raspberries (about 60g) also works well. Avoid high FODMAP fruits like apples, pears, mangoes, and watermelon.

Texture additions

Sprinkle on some crushed walnuts (up to 10 walnut halves), pecans (up to 10 pecan halves), or pumpkin seeds (2 tablespoons) for crunch. These add healthy fats and protein whilst staying FODMAP friendly. Shredded coconut (up to 1/2 cup dried or fresh) enhances the coconut flavour beautifully.

Flavour variations

Stir in a tablespoon of cocoa powder for chocolate coconut chia pudding. Add a pinch of cinnamon or cardamom for warmth. A teaspoon of instant coffee creates a mocha version. You can also swirl in a tablespoon of low FODMAP peanut butter or almond butter for extra protein and richness.

Keep portions in mind when combining toppings. Whilst individual ingredients may be low FODMAP, stacking multiple toppings can add up. Stick to 2-3 toppings per serving to maintain the IBS friendly breakfast benefits.

Store and meal prep for the week

This coconut milk chia pudding stays fresh in the refrigerator for up to 5 days, making it perfect for weekly meal prep. Prepare a large batch on Sunday evening and you’ll have breakfast sorted for the work week ahead.

Divide the pudding into individual portions immediately after the initial setting period. Glass jars with tight-fitting lids work best because they don’t absorb odours and keep the pudding fresh. Plastic containers with secure lids are also fine. Aim for 240ml portions, which provides a satisfying serving size.

Best storage practices

Store your containers towards the back of the refrigerator where the temperature stays most consistent. Keep the pudding in sealed containers to prevent it from absorbing other food odours. Don’t add fresh fruit toppings until you’re ready to eat, as they can make the pudding watery and reduce shelf life.

The pudding will continue to thicken as it sits in the fridge. If it becomes too thick, stir in a splash of coconut milk just before eating. The texture should remain creamy and pleasant throughout the week if stored properly.

Batch preparation tips

To make a week’s worth, multiply the base recipe by 4 or 5. Mix everything in a large bowl or pitcher for easier whisking. You can prepare different flavour variations by dividing the base mixture into separate containers before adding flavour additions like cocoa powder or vanilla.

Label your containers with the preparation date so you know when to use them by. This overnight chia pudding is also suitable for freezing if you want to make larger batches, though the texture may change slightly upon thawing. Thaw frozen portions in the refrigerator overnight and stir well before eating.

Keep a variety of low FODMAP toppings prepped and ready in separate containers. Wash and portion berries, toast nuts, or prep other add-ins at the same time you make your pudding base. This way, you can quickly customise each serving throughout the week without extra morning prep time.