Quick chia pudding: A gut-loving, omega-3 boost!

Looking for a nourishing breakfast, satisfying snack, or even a light dessert that supports your gut and delivers a powerful punch of nutrients? This healthy chia pudding recipe checks all the boxes – and it’s even better when made with some Chuckling Goat kefir.

Why chia pudding?

Chia seeds are a superfood staple for a good reason. When soaked, they absorb up to 12 times their weight in liquid, forming a gel-like texture.¹ This makes them a mucilaginous food that forms a soothing, protective layer in the digestive tract. Mucilaginous foods like chia are known to:

Support digestion by easing the passage of food through the gut
Feed beneficial gut bacteria, acting as a prebiotic
Promote satiety and help regulate blood sugar levels
Aid in gentle detoxification, binding to waste and carrying it out

Chia seeds contain some soluble fibre, but are primarily a source of insoluble fibre, which adds bulk to stool and promotes regular bowel movements.²³

Chia seeds are also one of the richest plant-based sources of omega-3 fatty acids (specifically ALA), which play a key role in reducing inflammation and supporting systems like your gut, heart, skin and brain.⁴⁵

Supercharge it even further!

Our kefir adds an extra layer of gut-friendly goodness. Packed with live, active cultures and fermented with real kefir grains, it helps restore and maintain a healthy microbiome. It’s natural tanginess also perfectly complements the mild nuttiness of chia seeds.

Our Complete Prebiotic formula feeds those good bacteria with the nourishment they need to flourish. Prebiotics are dietary fibre that serves as food for probiotics, helping them multiply and remain active in the gut. Together, this powerful combination of probiotics and prebiotics creates a synergistic effect, often called a synbiotic, promoting optimal digestive wellness from the inside out.

Note: For therapeutic use, we always recommend having kefir on an empty stomach first thing in the morning, 20-30 minutes before food or drinks or mixing it into a Gut Health Smoothie. Mixing the kefir with other ingredients and leaving it overnight might change its consistency and the effectiveness of the probiotics. However, you will still have many other beneficial nutrients (a.k.a. postbiotics) produced by the probiotics.

Ingredients

Serves 2

4 TBSP chia seeds
1 cup of milk (you can also try to mix in some Chuckling Goat Kefir)
Boost fibre with 1 TBSP of our Complete Prebiotic (add more milk if needed)
1 TSP honey, maple syrup or a few drops of stevia (optional)
Fresh berries, sliced banana, or nuts for topping

Instructions

In a bowl or jar, stir together chia seeds, milk and/or kefir and sweetener if needed.
Let it sit for 5 minutes, then stir again to prevent clumping.
Cover and refrigerate for at least 2 hours overnight, until thick and pudding-like.
Serve chilled, topped with your favourite fruits or a handful of nuts.

Customise your chia

Add cinnamon or cardamom for a warming twist.
For a green boost, stir in matcha powder or spirulina.
Mix in a spoonful of nut butter for extra creaminess and protein.

What about flaxseed pudding?

Flax seeds are another great option. Like chia, they are mucilaginous and high in fibre and omega-3s, but what sets them apart is their high phytoestrogen content – great for hormonal balance, especially in women.⁶

You can swap chia for 4 TBSP of ground flax seeds, but note that flax thickens faster and may need slightly less liquid to avoid a soupy texture. Also, flax needs to be ground to release its nutrients – whole flax seeds pass through the digestive system largely intact. You can easily find ground flaxseeds (flax meal) or, even better, freshly grind them at home.

Gentle, nourishing, and endlessly customisable, this chia or flax pudding is a daily dose of wellness you’ll actually look forward to. And with Chuckling Goat kefir or the Complete Prebiotic in the mix, it’s not just delicious – it’s gut-smart nutrition at its best.

Check out more of our gut-healthy, delicious recipes.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

Quick chia pudding: A gut-loving, omega-3 boost!

Why chia pudding?

Supercharge it even further!

Ingredients

Instructions

Customise your chia

What about flaxseed pudding?

References

Questions? Talk to a Nutritional Therapist on live chat!

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