Improve Gut Health with these Chia Pudding Recipes

Chia seeds are full of beneficial properties that are not only delicious, but can be added to your diet to significantly improve your gut health. Chia seeds are loaded with antioxidants, omega-3 fatty acids, fiber, iron, and calcium which can help facilitate weight loss and lower your cholesterol. Adding chia seeds to your protein shake, oatmeal, or making these delicious chia pudding recipes can be a quick and easy way to get your chia fix:

The base of a chia pudding is generally using 3 tablespoons of chia seeds per ½ cup of liquid and refrigerate for a minimum of 4 hours. The chia seeds will thicken in the liquid, creating a thick pudding-like consistency.

Morning Mocha

Starting your morning with this morning mocha chia pudding. This recipe will give you the energy you need to tackle your day as well as giving you a great jumpstart in reaching your fiber intake.

  • 3 tbsp Chia Seeds
  • 1 tbsp Cocoa Powder
  • ½ cup Unsweetened Almond Milk
  • 1 Shot Espresso
  • 1 tbsp Maple Syrup or Honey for sweetness

Whisk ingredients together and refrigerate for minimum 4 hours.

Strawberries & Cream

This recipe can be enjoyed to satisfy a sweet tooth or as a delicious snack between meals. Try using unsweetened chocolate almond milk to make this a chocolate strawberry dessert!

  • 3 tbsp Chia Seeds
  • ½ cup Unsweetened Vanilla Almond Milk
  • 3 medium Strawberries – diced
  • 1 tsp Vanilla Extract
  • 1 tsp Maple Syrup or Honey for sweetness
  • Coconut Dairy-Free Whipped Cream

Whisk ingredients together and refrigerate for minimum 4 hours. Top with coconut dairy-free whipped cream and enjoy!

Banana Berry

Make room after lunch with this sweet banana and berry chia pudding. The fiber from the banana and berries combined with the fiber from the chia will definitely get you the fiber you need to improve your gut health.

  • 1 medium Ripe Banana
  • ¼ cup Berry Medley (frozen or fresh)
  • ½ cup Unsweetened Almond milk
  • 3 tbsp. Chia Seeds

Blend banana, berries, and almond milk together. (Dr. Goglia recommends using a fresh banana for a smoothie consistency). Once blended, whisk in chia seeds and refrigerate for minimum 4 hours.


This recipe will make you feel like you’re on a tropical vacation. Enjoy this chia pudding in the summer or at any time of the year.

  • ½ cup Unsweetened Coconut milk
  • ¼ cup Diced Pineapple
  • ¼ cup Diced Mango
  • 3 tbsp Chia Seeds
  • 1 tbsp Unsweetened Shredded Coconut

Blend pineapple, mango, and almond milk together. Once blended, whisk in chia seeds and refrigerate for minimum 4 hours. Top with shredded coconut and enjoy!

Dr. Goglia’s Chocolate Covered Strawberries

Use Dr. Goglia’s Chocolate Banana Recipe for a protein packed chia pudding. This recipe is ideal for after a workout or for any time of the day.

  • 1 scoop PFC Chocolate Protein
  • 1 tbsp. Almond Butter
  • 1/2 medium Banana
  • 1 cup Strawberries
  • 3 tbsp. Chia Seeds
  • 1 cup Unsweetened Almond Milk

Blend together protein powder, almond butter, and banana. Once blended, whisk in chia seeds and refrigerate for minimum 4 hours.

Making sure you’re consuming enough fiber doesn’t have to be taxing – it can be fun, easy, and delicious. These helpful recipes will make your taste buds happy, but more importantly, it will help improve your gut health. Experiment with your favorite flavors and see what delicious recipes you can come up with. Check out these other 5 foods to help increase gut health.

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