A few weeks ago I posted about how breakfast one of the most difficult meals for me, not only just due to the fodmap restrictions but also my desire for options that are gluten free and low in carbs. I love eggs but they aren’t always convenient when I am trying to get lunches made, tidy the kitchen, feed the kids, make coffee, meet the requests/demands of small people, whilst somehow simultaneously getting myself presentable before running out the door.
I have started making a delicious chia pudding lately that is very yummy and enough for 4 breakfasts (or 8 snacks) and it is wonderful to have in the fridge ready for those mornings when I have squeezed in an early morning walk and/or lingered in bed and as a result I am running out of time.
It is also surprisingly filling! Some of us fodmapers are sensitive to coconut milk. As I talk about in my popular post on coconut, I find that up to 1/2 cup of full fat coconut is fine for me if I choose a coconut milk that is moderate in coconut extract. My personal choice is TCC Coconut Milk (a mid-range full fat product with 53% coconut extract) as I find that I tolerate it quite well.
This recipe was inspired by one of Mark Hyman’s 10-day Detox recipes.
Berry Chia Breakfast Pudding
2 cups of raspberries and blueberries, fresh or defrosted from frozen
3/4 cups of full fat coconut milk (see note above)
1/2 teaspoon cinnamon
1/4 teaspoon sea salt
1/2 teaspoon vanilla extract
1/2 cup chia seeds
1/2 cup shredded coconut (read my coconut post if you are unsure)
2 tablespoons hemp seeds or pumpkin seeds (pepitas)
1/4 cup walnuts, chopped
Instructions:
1. In a bowl mash the berries with a fork.
2. Add the remaining ingredients, stir until well combined.
3. Transfer to an air-tight container and keep in the fridge for 12 hours or overnight.
4. Serve on its own or add a dollop of yoghurt.
Enjoy!
Sacha x
Low Fodmap For Life 
Hi!
What do you mean with coconutextract?
// Patrik
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Hi Patrik,
That is a good question, sorry if I was a bit vague!
If you have a look at the ingredients list on a can of coconut milk, such as TCC which I buy, it has Ingredients: Coconut Extract (53%), Water, Antioxidant (Citric Acid). Australia might have different labeling rules to other countries so it may not be the same everywhere. Another popular brand of premium coconut milk in Australia is Ayam. It tastes delicious, don’t get me wrong, but it has Ingredients: Coconut Kernal Extract (82%), Water. So, we see significant variations in coconut amounts in full fat coconut milk products! No wonder it is difficult for us to work out if this is a fodmap or not! For me, the higher coconut extract product (Ayam) is higher in fodmaps, so I can tolerate only small portions (a few tablespoons), whereas with a lower coconut extract product (TCC) it is lower in fodmaps and I can tolerate a larger portion (up to half a cup).
Hope this helps.
Sacha
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So basically, the higher the water content, the lower the Fodmaps are.. 🙂
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You’ve simplified it so nicely! Thank you!
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Hi! Just found your page so far loving it!!!! Can you confirm how long it will last in fridge for?
Thank you
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