Key takeout
- Chiapuri is the most underrated breakfast for increasing your fiber intake.
- Chia seeds are also rich in omega-3 fatty acids, which reduce inflammation, support heart health and protect brain health.
- This meal-friendly breakfast can be customized to suit your choice of flavors.
When it comes to fiber-filled breakfasts, oatmeal often steals the spotlight, but there is another option that is nutritious, versatile and surprisingly easy to overlook. Chia seed pudding. Made with pantry staples, Chia Pudding is an endlessly customizable, fiber-filled meal that is easy to prepare the night before. Whether you’re looking to improve your gut health, keep it full until the morning or streamline your morning routine, here’s why Chia Pudding is your go-to.
The fibers are very expensive
The chia seeds may be small, but pack the main fiber punch. Just 1 ounce of chia seeds (2 tablespoons) provide an impressive 10 grams of fiber. This recipe requires 2 tablespoons of chia seeds along with the fruit, and smashes the fiber into 11 grams per serving.
Most of the fibers in chia seeds are soluble fibers, forming gel-like substances in the intestines that slow digestion and promote bloating. Wendy Bazilian, Dr. PH, RDN, nutrition expert; 1,000 Waking Podcast“Human clinical trials have shown that this gel-like fiber can drain the stomach cavity, promote regular bowel movements, and contribute to satiety and bloating after meals.”
Basilian also points to research that chia has the ability to convert glucose into slow carbohydrates and maintain it for even longer than flax.
Rich in omega-3 fatty acids
Chia seeds are one of the best plant-based sources of omega-3 fatty acids that support heart, brain and overall health. They are especially rich in ALA (alpha linolenic acid), and the body can convert to DHA and other important omega-3s called EPA. The conversion is not very efficient, but Basilians say there is a growing understanding that suggests that the body can only convert what it needs.
ALA also has its own important benefits. In fact, increased ALA intake is associated with lower inflammation, healthier cholesterol levels, and lower risk of heart disease. For those following a more plant-based or flexible diet, chia seeds are an easy way to meet your omega-3 needs with just two drinks a day. A 1 oz serving of chia seeds serves about 5 grams of ALA. Women exceed the recommended daily intake of 1.1 grams and men exceed the daily intake of 1.6 grams.
Perfect for preparing meals
Chiapuri may be one of the easiest breakfasts you can make. No cooking is required. Quickly stir the chia seeds into your favorite milk and take a little time in the fridge. After cooling for a few hours or overnight, the seeds absorb the liquid and thicken it into a creamy, pudding-like texture. It’s going well in the fridge for up to 3 days, perfect for preparing some puddings in advance.
Versatile and customizable
One of the best parts of cheer pudding is how easy it is to make it your own. Start with the base recipe and then you can switch between flavors and toppings depending on your mood.
Try mixing different fruits such as sliced bananas, berries, peaches, or a variety of nuts, such as almonds, pistachios, and walnuts. Stir in cinnamon or cocoa powder with a dash to add extra flavor, or stir in a spoonful of creamy peanut butter to increase the extra protein.
Other tips for eating more fiber
Depending on your age and gender, the recommended daily fiber ranges from about 25-38 grams. Chiapuri is a great way to start your day with fiber, but prioritizing fiber throughout the day is important.
As Bazilian states, “It’s a small, consistent addition that brings great benefits to digestion, glycemic balance and satiety.” Here are some easy ways to add more fiber to your diet and snacks.
- Add seeds and nuts: Throw chia, flax, hemp and pumpkin seeds on smoothies, salads and yogurt. Two tablespoons can add a few grams of fiber along with healthy fats and protein. According to Basilian, even small additions can have meaningful effects, such as tablespoons of chia seeds in a smoothie with 5 grams of fiber.
- Choose whole grains: Swapping white bread, pasta and rice with whole grain varieties is a small change, but can make a huge difference over time. Try options like quinoa, faro, brown rice, bulger, whole grain bread, and cereals.
- Put the fruits and vegetables in half of the dish: Vegetables and fruits are excellent sources of fiber, especially when eating the skin. We aim to include fruits and vegetables in every diet, and mix colors to get a wider range of nutrients.
- Leaning on legumes: Legumes such as lentils, black beans, chickpeas and kidneys are loaded with both fiber and plant-based proteins. They are easy and budget-friendly ways to increase your fiber intake. Throw it into a soup, stew, salad, or grain bowl for fillings or nutritious upgrades.
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Conclusion
If you’re looking for a nutritious breakfast that’s easy to eat, Chia Seed Pudding has the cover. It’s rich in heart-healthy omega-3s and packs 11 grams of dietary fiber per serving, allowing you to customize it with your favorite fruits and nuts. Make sure to grab the recipe and try this underrated breakfast! Do you have extra chia seeds? Check out our collection of other healthy chia seed recipes.
