Chocolate pudding that is IBS friendly AND beneficial for your gut microbiome - its a win, win situation!

Those who suffer from IBS (irritable bowle syndrome) often spend so much time think about the food they can't have. Avoiding rich foods, cutting out triggers and spending hours in the super market having to read labels and figure out if you will get an IBS flare up from certain foods. It's exhausting and really takes the fun out of food! So it is our mission to bring all you fellow IBS warriors recipes that are indulgent, easy to make and may also actually be beneficial to your gut health - that's write you CAN have your cake and eat it!

Why It’s Important to Treat Yourself As An IBS Warrior

When dealing with IBS or other gut and digestive issues, many people feel like they must restrict themselves indefinitely. While avoiding trigger foods is important, depriving yourself completely can actually increase stress—which, as we all know, is one of the biggest culprits behind gut flare-ups. Finding ways to enjoy food without guilt or discomfort is crucial for maintaining a balanced and happy digestive system. Treating yourself in a way that aligns with your gut health goals means you don’t have to miss out on pleasure, and that’s where this Chocolate Chia Pudding comes in!

The Gut Benefits of This Chocolate Chia Pudding

This isn’t just any chocolate pudding—it’s packed with gut-friendly ingredients that actively support digestion and overall well-being. Here’s why:

1. Chia Seeds – Fibre Powerhouse

Chia seeds are loaded with soluble fibre, which helps support digestion by absorbing water and forming a gel-like consistency in the gut. This can ease constipation (a common IBS symptom) and promote smoother bowel movements. Plus, fibre feeds the beneficial bacteria in your gut, keeping your microbiome happy and balanced.

2. Cocoa Powder – Antioxidant Rich & Anti-Inflammatory

Good quality unsweetened cocoa powder is packed with polyphenols—natural plant compounds that have been shown to support gut health. These polyphenols act as prebiotics, feeding the good bacteria in your microbiome and reducing inflammation, which is particularly beneficial for those with IBS.

3. Almond Milk – Gentle on Digestion

Many people with IBS struggle with dairy, so using unsweetened almond milk is a great alternative. It’s light, easy on digestion, and adds a creamy texture without the bloating that dairy can cause.

4. Maple Syrup – A Low-FODMAP Sweetener

Refined sugar and artificial sweeteners can be harsh on the gut, often leading to bloating and discomfort. Maple syrup, in small amounts, is a fantastic natural sweetener that’s low in FODMAPs and easier to digest than other sugars.

5. IBS-Friendly Toppings for Extra Nutrients

We’re topping ours with chopped, unsalted nuts for a little crunch, but you can mix it up based on what works for your gut. Try blueberries for an antioxidant boost, or banana for a natural prebiotic effect that helps feed good gut bacteria.

Chocolate Chia Pudding Recipe (Serves 2)

Ingredients:

• 120ml unsweetened almond milk
• 3.5 tablespoons chia seeds
• 1.5 tablespoons unsweetened cocoa powder
• 1 tablespoon maple syrup
• ½ teaspoon vanilla extract
• Low-FODMAP toppings of your choice, such as blueberries, nuts, or banana slices

Method:

1. In a medium bowl, whisk together the almond milk, chia seeds, cocoa powder, maple syrup, and vanilla extract.
2. Divide the mixture evenly between two jars or cups.
3. Cover and refrigerate for at least 2 hours, or until the pudding thickens.
4. When ready to serve, add your favourite low-FODMAP toppings and enjoy!

How to Incorporate Gut-Friendly Treats into Your Diet

Finding balance is key. If you love chocolate but avoid it because you think it will upset your gut, the issue might not be chocolate itself but rather the type of chocolate and the additional ingredients that come with it (like dairy, artificial flavourings, or excess sugar). Choosing natural, minimally processed ingredients—like the ones in this pudding—allows you to enjoy treats without the digestive discomfort. Here are a few tips for making gut-friendly treats a part of your lifestyle:

• Listen to Your Body – Notice how different ingredients make you feel and adjust accordingly.
• Opt for Natural Sweeteners – Maple syrup and small amounts of honey (if tolerated) are better choices than artificial sweeteners or refined sugar.
• Balance is Key – Enjoying a treat doesn’t mean overindulging. A small portion of something delicious and nourishing is far better than depriving yourself and then feeling restricted.

This Chocolate Chia Pudding proves that indulgence and gut health can go hand in hand. With its rich chocolatey taste, creamy texture, and gut-nourishing ingredients, it’s the perfect way to enjoy a treat while keeping your digestive system happy. So, the next time you’re craving something sweet, don’t feel guilty—whip up a batch of this IBS-friendly pudding, top it with your favourite gut-loving extras, and enjoy every spoonful!