Low FODMAP Coconut Chia Pudding with Cantaloupe

Delicious and decadent, this Low FODMAP Coconut Chia Pudding with Cantaloupe and Blueberries is a yummy, plant-based breakfast or dessert.

While completing yoga teacher training at Santosha Yoga Institute, we were lucky to have an awesome cafe right on-site called Ginger and Jamu. Ginger and Jamu’s menu featured lots of bright and colorful dishes that were full of fresh, and often local, ingredients. They had so many delicious (mostly plant-based) options and were really accommodating to my food intolerances. I always had such a hard time deciding what to order!

I was so inspired by the color and flavor and freshness of some of my meals in Bali and wanted to bring that inspiration home. So, over the course of the next several weeks, I’ll be sharing my low FODMAP take on some of my favorite meals while I was traveling. First up, today’s low FODMAP coconut chia pudding!

This Low FODMAP Coconut Chia Pudding with Cantaloupe and Blueberries is my twist on a Ginger and Jamu dish that I frequently ate while living in Lembongan. Their yummy recipe featured tropical fruit like papaya and HOT PINK dragon fruit, which was amazing (and likely FODMAP-friendly), but not super practical for someone like me, living in small-town Minnesota, to recreate on a regular basis.

So instead, I decided to use a mix of two Midwest summer staples: cantaloupe and blueberries. The result … (hold up, let me finish this last bite) … amazing!

Don’t believe me? Try it for yourself. 🙂

FODMAP-Friendy Fruits

If you’re following the elimination phase (or know excess fructose is a trigger) and are still experiencing symptoms, I encourage you to be extra mindful of the amount of fruit that is in your daily intake.

Yes, the low FODMAP plan is designed to be able to include multiple low FODMAP or ‘green’ servings in one meal. However, eating multiple low FODMAP servings of fruit at one time can sometimes “overflow the FODMAP bucket” and trigger symptoms.

If you’d like to include multiple low FODMAP fruits at one time, like in this chia pudding or a fruit salad, one trick is to decrease the serving size of each fruit so that they equal one total low FODMAP fruit serving.

For example:

• One low FODMAP serving of cantaloupe is 1/2 cup or 90 grams.
• One low FODMAP serving of blueberries is 1/4 cup or 40 grams.

To include both fruits in one meal, I would decrease the serving sizes by half:

• Cantaloupe: 1/4 cup or 45 grams
• Blueberries: 1/8 cup (2 Tbsp.) or 20 grams

The above would then equal one low FODMAP serving of fruit and theoretically should be okay for most individuals in the elimination phase to enjoy without triggering symptoms. 🙂

Low FODMAP Coconut Chia Pudding with Cantaloupe

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• Author: Em Schwartz, MS, RDN
• Prep Time: 5 mins
• Total Time: 2 hours and 5 mins
• Yield: 1 1x

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Description

Delicious and decadent, this Low FODMAP Coconut Chia Pudding with Cantaloupe and Blueberries is a yummy, plant-based breakfast or dessert.

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Ingredients

• ⅓ cup (80 grams)  canned coconut milk
• ¼ cup water
• 2 Tbsp. (24 grams) chia seeds
• 1 tsp. (8 grams) maple syrup, optional
• ¼ cup (45 grams) diced cantaloupe
• 10 (20 grams) blueberries 
• Mint leaves, optional

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Instructions

1. In a small bowl, whisk together coconut milk, water, chia seeds, and maple syrup until well mixed.
2. Refrigerate until a gel-like mixture has formed, about 2 hours. Optional, stir the mixture after about an hour in the fridge to help redistribute the chia seeds as they tend to settle to the bottom.
3. When ready to serve, top with diced cantaloupe, blueberries, and optional mint leaves. Serve chilled.

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Notes

Canned Coconut Milk: A low FODMAP serving is a ⅓ cup or 80 grams.

Chia Seeds: A low FODMAP serving is 2 Tbsp. or 24 grams.

Cantaloupe: A low FODMAP serving is ½ cup or 90 grams.

Blueberries: A low FODMAP serving is a ¼ cup heaped or 40 grams.

• Category: Breakfast
• Method: No Cook
• Cuisine: American

Keywords: vegan, plant-based, brunch,