Last week I promised that more pumpkin recipes were coming soon! I am hoping to post TWO pumpkin recipes this week to celebrate Thanksgiving on Oct 9th (Canadian Thanksgiving). First up is low FODMAP Pumpkin Spice Chia Pudding. This recipe is so easy to make and perfect for those who don’t have a lot of time for cooking. Simply mix all ingredients together in a bowl and let it thicken for a few hours in the fridge. I often will make a big bowl full of pudding at the start of the week and eat some each day for a snack. Having a nutritious and tasty snack ready to go makes healthy eating SO much easier!
I love this recipe because it’s…
⇒ Lightly sweet
⇒ AND nutritious!
What more could you want in a snack??
I’ve talked before on this blog about how chia seeds are a great source of fibre (about 5 grams per tablespoon1). Servings of 2 tablespoons or less are low FODMAP (GOS).2 However if you don’t normally eat chia seeds I don’t recommend starting with 2 tablespoons. Eating that much fibre in one sitting when your body isn’t used to it can cause cramping and bloating. Start low with approximately 1 to 2 teaspoons and slowly increase over a few weeks. Ease your way into it and your tummy will thank you. Also, make sure to drink plenty of water anytime you eat a high-fibre food!
One serving of this pumpkin spice pudding has 1 tablespoon of chia seeds and is a good sized snack. If you tolerate fibre and chia well, you could even have two servings of pudding for breakfast (and it would still be low FODMAP)!
In case you missed it, make sure you also check out my recipe for Pumpkin Spice Baked Oatmeal. That post also discusses how much sugar is in pumpkin spice lattes (a lot) and how to make your own pumpkin spice blend at home (yum).
Want more low FODMAP snack ideas? My Quick and Easy Snacks E-Book has 12 delicious recipes that are simple to make. All of the recipes are low FODMAP and gluten-free. Included is a helpful guide to making healthy and filling low FODMAP snacks. As a bonus, there is also a printable list of 54 snack ideas – you can print it off and keep it in your kitchen! The list is divided into four sections: sweet snacks, sweet n’ salty snacks, savoury snacks and crunchy snacks. Click here for more details!
If you like chia seeds, check out these other recipes:
Are you looking for support with managing digestive symptoms and/or the low FODMAP diet? My nutrition counselling and coaching services are available across Canada (via video messaging or phone). I am a registered dietitian with a Master’s of Public Health in Nutrition who specializes in digestion and practical healthy eating tips. Learn more about my services by clicking here.
- Academy of Nutrition and Dietetics, 2014. http://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/what-are-chia-seeds
- Monash University Low FODMAP Diet App, 2017. www.med.monash.edu.au/cecs/gastro/fodmap/iphone-app.html