November 4, 2024

Gut-Boosting Chia Seed Pudding

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Looking for a delicious, gut-friendly treat that’s easy to make? This pumpkin pie chia seed pudding is not only packed with fiber and omega-3s, but it’s also low FODMAP, making it suitable for those with sensitive digestive systems. It’s a tasty way to support your gut health and enjoy the comforting flavors of pumpkin pie—all without the sugar crash!

Want more low FODMAP, high-fiber foods?
Download my free High Fiber Low FODMAP Foods List to discover additional high-fiber foods that won’t irritate your gut.

What You’ll Need

Ingredients

1 cup unsweetened almond milk (or any low FODMAP non-dairy milk of choice)
1/2 cup canned pumpkin puree (unsweetened)
1/4 cup Mamma Chia organic black chia seeds
1-2 tablespoons maple syrup
1/2 teaspoon vanilla extract
1 teaspoon pumpkin pie spice (or use the alternative spice mix)
- Alternative: 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground ginger, 1/8 teaspoon ground nutmeg, and a pinch of ground cloves
1 tablespoon pumpkin seeds (optional, for topping)
A few spoonfuls of Too Good & Co. Zero Sugar Madagascar vanilla yogurt, which is lactose-free

Servings: 2

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How to Make

Mix the ingredients: In a bowl, combine the almond milk, pumpkin puree, chia seeds, maple syrup, vanilla extract, and spices. Stir well until thoroughly combined.

Let it sit: Allow the mixture to sit for 5-10 minutes, then stir again to break up any clumps of chia seeds.

Refrigerate: Cover the mixture and refrigerate for at least 4 hours or overnight, until the chia seeds have absorbed the liquid and thickened.

Serve: Before serving, give it a good stir and top with pumpkin seeds and a dollop of dairy-free yogurt if desired.

Variations

Make it protein-packed: Add a scoop of low FODMAP protein powder to increase protein content.

Chocolate twist: Mix in a tablespoon of unsweetened cocoa powder for a pumpkin chocolate flavor.

Low-sugar option: Use just 1 tablespoon of maple syrup or a few drops of a low FODMAP sugar-free sweetener like liquid stevia.

FAQ

Is this recipe low FODMAP?
Yes, this pumpkin pie chia seed pudding is low FODMAP, making it a gentle and delicious option for those with digestive sensitivities.

Can I use a different milk?
Yes, feel free to swap the almond milk for other low FODMAP non-dairy options like oat milk (up to 1/2 cup) or coconut milk (from a carton).

How can I make it thicker?
Add an extra tablespoon of chia seeds if you prefer a thicker pudding.

How to Store and Reheat (or make ahead)

Store: Keep in an airtight container in the refrigerator for up to 5 days.

Make Ahead: Prepare a batch at the beginning of the week for a quick grab-and-go snack. You can even portion it into small mason jars for single servings.

What to Serve With It

Fresh low FODMAP berries: Blueberries or strawberries add a burst of flavor and color.
Drizzle of almond butter: Warm almond butter pairs well with the pumpkin flavors.
Low FODMAP granola: Sprinkle on top for added crunch and fiber.

Looking for more gut-friendly high-fiber options? Get my free High Fiber Low FODMAP Foods List to explore a variety of fiber-rich foods that are gentle on your digestive system.

Gut-Boosting Pumpkin Chia Seed Pudding

Indulge in the cozy flavors of fall with this gut-friendly pumpkin chia seed pudding. Packed with fiber, omega-3s, and low FODMAP ingredients, it’s the perfect treat for sensitive digestive systems that won’t compromise on taste!

Print Recipe

Cooling Time 4

Total Time 4

Servings 2

Calories 200 kcal

Ingredients

1 cup unsweetened almond milk or any low FODMAP non-dairy milk of choice
1/2 cup canned pumpkin puree unsweetened
1/4 cup Mamma Chia organic black chia seeds
1-2 tablespoons maple syrup
1/2 teaspoon vanilla extract
1 teaspoon pumpkin pie spice Alternative: 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground ginger, 1/8 teaspoon ground nutmeg, and a pinch of ground cloves
1 tablespoon pumpkin seeds optional, for topping
2 spoonfuls Too Good & Co. Zero Sugar Madagascar vanilla yogurt which is lactose free

Instructions

Mix the ingredients: In a bowl, combine the almond milk, pumpkin puree, chia seeds, maple syrup, vanilla extract, and spices. Stir well until thoroughly combined.
Let it sit: Allow the mixture to sit for 5-10 minutes, then stir again to break up any clumps of chia seeds.
Refrigerate: Cover the mixture and refrigerate for at least 4 hours or overnight, until the chia seeds have absorbed the liquid and thickened.
Serve: Before serving, give it a good stir and top with pumpkin seeds and a dollop of dairy-free yogurt if desired.

Alyssa Simpson RDN, CSDH, CGN

Alyssa is a Registered Dietitian and Certified Specialist in Digestive Health who leads Nutrition Resolution, a GI-focused group practice specializing in complex digestive conditions. Our team uses an integrative, root-cause approach to help clients understand what’s driving their symptoms and build a gut that’s resilient, nourished, and more tolerant of foods over time.

At Nutrition Resolution, we believe real healing starts with clarity, not restriction or fear. Our work is rooted in evidence-based nutrition, clinical experience, and a food-friendly philosophy designed to help people feel better and get their lives back—without prolonged or unnecessary dietary restriction.

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Testimonials

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After 9 months with intense digestive issues and no solutions from my doctors, I wanted another opinion and a new way of looking for a solution. I had tried eating gluten free, soy free, dairy free, and low FODMAP. Alyssa help me create a safe list of foods and heal my gut. After a couple of months all my previous symptoms are now gone and I feel better than I did before I became ill!

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