Bloat-Reducing Chia Pudding: A Reflux-Friendly Recipe for Better Morni

If your mornings start with discomfort, bloating, or that all-too-familiar reflux flare, it might be time to rethink what’s on your breakfast spoon. This chia pudding is simple, satisfying, and made with digestion in mind, free of common reflux triggers and full of soothing fiber. Pair it with your morning dose of RefluxRaft and set the tone for a symptom-free day ahead.

Why This Recipe Works

Chia seeds are naturally high in soluble fiber and mucilage, a gel-like substance that helps promote regular digestion and reduce inflammation. This recipe is dairy-free, low in added sugar, and easy to personalize depending on your sensitivity. It’s a small shift that supports a big goal: starting your day feeling calm, not uncomfortable.

Ingredients

3 tablespoons chia seeds
1 cup unsweetened almond milk (or oat milk for a creamier texture)
½ teaspoon pure vanilla extract
¼ teaspoon ground cinnamon (optional)
1 teaspoon maple syrup or honey (optional – low-FODMAP friendly)
Reflux-friendly toppings: sliced banana, blueberries, dairy-free yogurt

Instructions

In a glass jar or small bowl, whisk together chia seeds, almond milk, vanilla, cinnamon, and maple syrup.
Let sit for 5 minutes, then stir again to prevent clumping.
Cover and refrigerate for at least 2 hours or overnight.
Before serving, stir well and top with your preferred reflux-friendly toppings.
Enjoy alongside RefluxRaft for added support and symptom prevention.

Lifestyle Tip

For those managing reflux or LPR, small changes in the morning can make a big difference. Avoid acidic drinks like coffee right after waking, and focus on soothing, nutrient-dense choices like this chia pudding to start your day on a gentler note.

Science Snapshot

Chia seeds are rich in mucilage, which supports slower digestion and gut regularity.
Soluble fiber helps manage bloating by absorbing excess gas.
Avoiding high-fat dairy, acidic fruits, and added sugars can significantly reduce reflux flare-ups, especially for those with LPR.

Reflux relief isn’t always about what you give up. It’s about the small changes you build into your day to feel your best. This chia pudding is just one example of enjoying food that supports your gut without sacrificing flavor or comfort. Pair it with RefluxRaft for a calm, confident start to your day, no bloat, burn, or stress.

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