Chia pudding is already one of the easiest ways to get a serious dose of fiber into your day, and topping it with dragon fruit takes it up a notch. That neon pink or white flesh isn't just a pretty Instagram moment, it's packed with its own prebiotic fiber and antioxidants called betalains. The chia seeds themselves swell up into a gel that's mostly soluble fiber, which your gut bacteria are more than happy to ferment overnight while you sleep.
Ingredients
- 1/4 cup chia seeds
- 1 cup coconut milk
- 1 tablespoon honey
- 1/2 teaspoon vanilla extract
- 1 dragon fruit, diced
Instructions
- Whisk chia seeds, coconut milk, honey, and vanilla together in a jar or bowl.
- Refrigerate for at least 4 hours or overnight, stirring once after the first 30 minutes to prevent clumping.
- Top with diced dragon fruit before serving.
Nutrition Facts (per serving)
| Calories | 310 |
| Total fat | 20g |
| Total carbohydrates | 30g |
| Dietary fiber | 11g |
| Protein | 6g |
| Sodium | 20mg |
Why This Is Good for Your Gut
Chia seeds form a soluble fiber gel when hydrated that beneficial gut bacteria ferment into short-chain fatty acids, supporting a healthy gut lining. Dragon fruit contains oligosaccharides that act as prebiotics feeding Bifidobacteria, along with betalain antioxidants that help reduce intestinal inflammation.
It looks like dessert, but it's really just fiber wearing a fun outfit.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
