When it comes to breakfast on busy weekdays, I like to keep things quick and simple, and this Wild Coconut Blueberry Chia Pudding delivers! It’s ready in minutes and bursting with a sweet, creamy vibe, as the wild blueberries and coconut provide such rich flavor. This recipe also combines two nutritional powerhouses, blueberries and chia! As I’ve discussed in previous posts, regularly eating blueberries provides numerous health benefits, such as lowering the risk of type 2 diabetes, heart disease and improving brain function and memory. Chia seeds are also nutrient rich and loaded with fiber. Are you familiar with chia seeds? Chia seeds are the edible seeds of the salvia hispanica plant, a member of the mint family. Native to northern Guatemala and southern Mexico, according to food science researchers at the University of Illinois Urbana-Champaign, in the 16th century the Aztec soldiers consumed chia seeds during battles and expeditions to provide energy, endurance and strength. Given chia’s balanced nutritional profile, I can see why it was so revered.

Balanced nutritional profile

Chia seeds are wonderfully balanced with protein, fiber and healthy fat, to keep you full and satisfied. Although the nutritional composition will vary depending on how the seeds were grown, 1oz (~2 Tbs) of chia seeds provides:

Fiber - 11 grams

Protein - 4 grams

Fat - 9 grams (5 grams omega-3 fatty acids)

Carbohydrates - 12 grams

Other nutrients - Rich in magnesium, phosphorus, calcium, riboflavin, niacin, thiamin, manganese, zinc and antioxidants:

Chia seeds are also high in omega-3 fatty acids, however mostly ALA (alpha-linolenic acid), which must be converted into active forms EPA and DHA before the body can use it. This conversion is actually quite inefficient and vegetarians and vegans may still need to take a plant-based omega-3 supplement.

High Fiber

That’s right, one serving of chia provides a whopping 11 grams of fiber! That means eating just 1oz of chia seeds meets nearly half of your daily dietary fiber needs! The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gelatinous, pudding-like texture of moistened chia seeds. These fibers may provide numerous benefits such as lowering LDL cholesterol, preventing a sharp rise in blood sugar after eating a meal and reducing body weight. However, it’s important to note that while these benefits have been shown in animal studies, results in humans studies have been mixed to showing no benefit. What we do know is, however, that the high soluble fiber content in chia seeds helps prevent constipation and acts as a prebiotic, keeping your digestive tract healthy, by feeding the favorable bacteria in the colon. For good digestive health, you should be eating chia!

Low FODMAP

While chia seeds are high in fermentable fibers, 1oz (2 Tbs) is considered low FODMAP and should be well tolerated by those with IBS or IBD. However, the FODMAP content, specifically fructans, an oligosaccharide, increases with a larger serving and may cause gas, bloating, abdominal pain and discomfort. Oligosaccharides, such as fructans and galacto-oligosaccharides (GOS), are fermented in the colon by everyone. However, because those with IBS and IBD have a highly sensitive gut, the symptoms are more pronounced and uncomfortable for these individuals. So, if you are following a low FODMAP dietary approach, it is best to stick to consuming 2 Tbs of chia seeds or less. I also highly recommend you consult with a Registered Dietitian like me who is trained in using the low FODMAP approach as a first line of therapy for those struggling with IBS, as it has many nuances and ensuring adequate fiber while following this approach is important.

Quality Protein

Chia seeds are also a good source of plant protein. With about 14% protein by weight, chia seeds have a higher protein concentration than many other plants. They also contain all nine essential amino acids, however lysine is the limiting amino acid with the lowest concentration. Lysine plays an important role in growth, helping the body absorb calcium and in the formation of collagen, a substance important for bones and connective tissues including skin, tendons, and cartilage. This means vegans should eat other plant proteins that are good sources of lysine, such as beans, peas and lentils.

So, go ahead and whip up this Wild Blueberry Coconut Chia Pudding for breakfast! All you need is a high speed blender of food processor to blend the milk, 1/2 cup of wild blueberries, coconut, cinnamon and vanilla, then pour into containers and mix in chia seeds. Let the mixture sit in the refrigerator and gel for about 15 minutes, mixing halfway through, and enjoy!

I hope you enjoy this recipe, and if you need more delicious blueberry recipes then try my Wild Blueberry BBQ Sauce, Vegan Blueberry Oat Pancakes - With No Added Sugar, Very Berry Baked Oatmeal and Blueberry BBQ Wings. As always, I’d love your feedback. Make this recipe and let me know your thoughts in the comments, tag me @bloomwithbenutrition on social media and share with your family and friends.