Super healthy breakfast everyone forgets about: It's incredibly easy to make

Why chia seed pudding is good for you

Rich in fiber

Chia seeds may be tiny, but they’re packed with fiber. Just about 2 tablespoons contain an impressive 10 grams of dietary fiber — approximately 36% of the recommended daily intake for most adults.

A typical recipe includes 2 tablespoons of chia seeds along with fruits, which increases the fiber content to 11 grams per serving.

Most of the fiber in chia seeds is soluble, forming a gel-like substance in the gut that slows digestion and promotes satiety.

Nutrition expert Wendy Bazilian explained that this gel-like fiber delays stomach emptying, supports regular bowel movements, and may contribute to a feeling of fullness after meals.

Studies have shown that chia can transform glucose into slow-releasing carbohydrates, keeping you fuller for longer compared to flaxseed.

High in Omega-3 fatty acids

Chia seeds are one of the best plant-based sources of omega-3 fatty acids, which support heart, brain, and overall health. They are especially high in ALA (alpha-linolenic acid), which the body can convert into other important omega-3s.

High intake of ALA has been linked to reduced inflammation, lower cholesterol, and decreased risk of heart disease. For those following a more plant-based diet, chia seeds offer an easy way to meet omega-3 needs — just 2 tablespoons a day is enough.

Easy to make

Chia pudding can be one of the easiest breakfasts to prepare. It doesn’t require any cooking — just stir chia seeds into your favorite milk and let it sit in the fridge.

After chilling for a few hours or overnight, the seeds absorb the liquid and form a creamy, pudding-like texture. It keeps well in the fridge for up to three days, making it perfect for prepping several servings in advance.

Try mixing in various fruits like sliced bananas, berries, or peaches and different nuts like almonds, pistachios, or walnuts. Add a pinch of cinnamon or cocoa powder for extra flavor.

Chia pudding (photo: Freepik)

Other tips for getting more fiber

The recommended daily fiber intake ranges from 25 to 38 grams depending on age and gender. Chia pudding is a great way to start the day with fiber, but it's important to prioritize fiber intake throughout the day.

Here are some easy ways to get more fiber:

• Choose whole grains: Replacing white bread, pasta, and rice with whole-grain options is a small change that can have a big impact over time. Try options like quinoa, brown rice, bulgur, or whole-grain bread.

• Fill half your plate with fruits and vegetables: Fruits and vegetables, especially when eaten with their skins, are great sources of fiber. Aim to add fruits or vegetables to every meal and mix up the colors for more nutrients.

• Don’t forget legumes: Lentils, black beans, and chickpeas are rich in both fiber and plant-based protein. They’re an easy, budget-friendly way to boost fiber intake. Add them to soups, stews, or salads.

Earlier, we wrote about what to eat so your brain works at 100% in the morning.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.