Tummy troubles? This tasty PB Banana Breakfast Chia Pudding is not only low FODMAP, it’s also gluten-free, vegan, and rich in protein and fiber.
I typically don’t have time to enter recipe contests but this one caught my attention. As a registered dietitian in private practice, I’ve been seeing more and more clients with irritable bowel syndrome and other tummy troubles which research shows can improve by focusing on the FODMAP content of the diet. What’s a FODMAP, you ask?
“FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, which classifies specific types of short-chain carbohydrates that can trigger digestive distress in some people.” Nestlé Health Science is challenging registered dietitian ReDuxers to develop Low FODMAP recipes and show individuals with digestive sensitivities that they can enjoy delicious, nutritious recipes and feel great without FODMAPs.
In the spring of 2016, Nestlé Health Science launched http://www.LowFODMAPcentral.com to support both the consumer seeking more information about FODMAPs and the healthcare professional looking to build knowledge and practice tools.
If you are curious which foods are high or low in FODMAPS or if you suspect you may benefit from learning more, examples of low FODMAP Food Lists are available at the following link: https://www.nestlehealthscience.us/lowfodmap/fodmap-101. Please speak to a registered dietitian before trying this diet on your own, there’s a lot to consider and we want to make sure you don’t overly restrict which could unintentionally lead inadequate nutrition.
Either way, this recipe packs 17 grams of plant-based protein and a whopping 18 grams of fiber. One of the tricky parts of a low FODMAP diet is making sure to get enough fiber. Just one serving of this super satisfying chia pudding provides almost 75% of your recommended daily fiber – BAM! I hope you enjoy it as part of any healthy diet.
Here’s to “Feeling Fab Without FODMAPs”
By posting this recipe I am entering a recipe contest sponsored by Nestlé Health Science and am eligible to win prizes associated with the contest. I was not compensated for my time.”
Recipe Entry Category: Breakfast
Recipe Name: PB and Banana Breakfast Chia Pudding
- 1/4 banana (1 ounce), mashed
- 2 Tablespoons chia seeds
- 3 Tablespoons powdered peanut butter
- 1 packet stevia
- 2/3 cup unsweetened almond milk
- For garnish:
- 3 slices banana
- 1 teaspoon peanuts, chopped (approximately 4 peanuts)
- 2 teaspoons powdered peanut butter mixed with water (approximately 1 teaspoon) for drizzle
- Add all ingredients except garnish to a Mason jar or container with a lid and mix very well.
- Cover and let sit in the refrigerator overnight.
- When ready to serve, stir the pudding and top with a few banana slices, drizzle* with powdered peanut butter and add chopped peanuts.
- *I like to mix the powdered peanut butter with water in a small zipper bag, cut the corner off and drizzle.
Note: This recipe was developing using low FODMAP ingredients but the recipe itself has not been tested for its FODMAP content.
Check out the other fabulous low FODMAP recipe creations shared by my fellow Recipe ReDuxers below!