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Low FODMAP Chia Seed, Red Kiwi & Coconut Milk Pudding

Updated: May 17

If you are feeling hungry and want a pudding that fills you up and tastes great, you may want to give this no recipe, recipe a try!

It's FODMAP friendly and sugar free; especially suited to those sensitive to fructose. Its also a good choice for those of us with Celiac disease, IBS, a wheat allergy or gluten sensitivity.

The white layers of this pudding have a jelly like texture and are made from chia seeds, soaked overnight in coconut milk.

Did you know that chia seeds can hold up to 10-12 times their weight in water?!! That's probably why these little seeds were named chia, which means strength in ancient Mayan times.

The green layers are made of mashed red kiwis.

What fruit or flowers will you choose to decorate your chia pudding? You can unleash your creativity with your own toppings. I've listed out a few FODMAP friendly topping options to get you started.

If you decide to give this recipe a go, please share your thoughts, pictures and recipe tweaks. Good luck!


Notes before we get started!

FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.

This recipe makes approximately 2 medium puddings (1 pictured).



Step 1.

Place the chia seeds in a bowl and add coconut milk to cover (approx 4 cm above the chia seed mixture). leave overnight.

Step 2.

Scoop a few spoons of the chia seed mixture into the bottom of your chosen glass or serving container.

Step 3.

Add your chosen fruits at a quantity to taste.

Step 4.

Decorate with your choice of toppings.

Step 5.

Tuck in and enjoy!!



I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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