Chia seeds soak up liquid overnight and turn into a thick, spoonable pudding thanks to their mucilaginous fiber (a gel-like coating that soothes your gut lining while feeding beneficial bacteria). Add fresh mango on top, which brings its own natural digestive enzymes, and you've got a make-ahead breakfast that's doing more for your gut than it looks like it should. For more make-ahead ideas, browse our 5 fast gut-friendly breakfast ideas.
Ingredients
- 4 tbsp chia seeds
- 1.5 cups coconut milk or any plant milk
- 1 tbsp maple syrup or honey
- 1/2 tsp vanilla extract
- 1 ripe mango, cubed
- Toasted coconut flakes and mint to garnish
Instructions
- Whisk chia seeds, milk, sweetener, and vanilla together in a bowl or jar.
- Stir again after 5 minutes to prevent clumping.
- Cover and refrigerate overnight or for at least 4 hours.
- In the morning, stir well. The mixture should be thick and pudding-like. Add more milk if needed.
- Top with mango, toasted coconut, and mint. Serve cold.
Nutrition Facts (per serving)
| Calories | 320 |
| Total fat | 18g |
| Total carbohydrates | 35g |
| Dietary fiber | 10g |
| Protein | 6g |
| Sodium | 40mg |
Why This Is Good for Your Gut
Chia seeds' soluble fiber (mucilage) forms a gel that slows digestion, stabilizes blood sugar, and feeds beneficial bacteria. At 10g fiber per serving, this covers a substantial portion of daily needs. Mango contains papain and amylase, digestive enzymes that reduce the digestive workload. Coconut milk provides medium-chain fatty acids that support gut barrier function.
Make a batch of three or four jars at once and breakfast is covered for most of the week. Once you've got the base down, try variations like coconut chia parfait with mango or dragon fruit chia pudding.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
