Overnight Flax + Chia Pudding Recipe
This Overnight Flax + Chia Pudding from my award winning cookbook is a pregnancy recipe built for improving perinatal nutrition, gut health, digestion and finding relief from pregnancy constipation. If you’re struggling with any of the above, this is a recipe you want waiting for you in the morning!
When I speak to my perinatal nutrition coaching clients and they complain of sluggish digestion or constipation, this is one of the first recipes I recommend they make. In fact, I often recommend they integrate it into their daily morning routine.
Not to mention, this recipe is a quick overnight breakfast recipe that’s super friendly for pregnancy and postpartum when you may not have tons of time or energy to prep healthy meals. In 5 minutes, you can pre-make enough Overnight Flax and Chia Pudding to enjoy for days, which will help you get in more critical perinatal nutrients like omega-3 fatty acids, fibre, and plant-based protein.
Read on for why chia and flax seeds are so powerful, how you can integrate this meal into your routine for better gut health, and get the specific benefits of chia pudding for every stage of the perinatal journey.
Why chia seeds are so good for pregnancy
Chia seeds are one of the most powerful sources of fibre we have, and not only that, they absorb 10x their weigh in fluid, meaning they provide both fibre and hydration, two of our most important strategies when dealing with pregnancy constipation (for more strategies on dealing with pregnancy constipation and other complaints, check out The Ultimate Pregnancy Nutrition Guide).
For context, a cup of broccoli, a very fibrous vegetable, has 4g of fibre. Chia seeds on the other hand? Just 2 tbsp pack in 10g of fibre!
When soaked in liquid, chia seeds absorb the fluid and form a gel-like substance that basically acts as a mucos going through your digestive tract. I know it doesn’t sound desirable, but this action is what helps keep you regular, and can move things along if you’re dealing with prenatal or postpartum constipation!
Not only are chia seeds loaded with gut supporting fibre, they’re packed with omega-3 fatty acids, which are critical for all perinatal stages and getting in enough of these important fats can have hugely significant benefits on your health, and baby’s.
Even if you don’t traditionally like chia pudding, or have trouble digesting it, having this Overnight Flax + Chia Pudding ready in your fridge as an ingredient to add to your usual meals - from yogurt parfaits, to oatmeal, to smoothies - is a huge win for your digestion and overall nutrition.
Why flaxseeds are so good for pregnancy
Like chia seeds, flaxseeds are a powerhouse of fibre, plant protein and omega-3 fatty acids and form the beneficial gel action when exposed to fluids (which is why chia and flax seeds make the best egg replacements in baking!).
Flaxseeds have a lower amount of fibre compared to chia seeds, but more of the fibre is insoluable fibre, which is very helpful to stimulating the intestines to move things along if you’re struggling with pregnancy constipation.
Flaxseeds are also amazing for pregnancy because they contain lots of antioxidants in addition to minerals like magnesium and even iron, which are both essential to your energy and well-being in pregnancy and postpartum, too.
When buying flaxseeds during pregnancy, you will want to buy ground flaxseeds, or buy them whole and grind them at home ( I use a coffee grinder!) as this will help you get the most benefits out of the seeds (the outer shell is tough and hard to break down).
When storing ground flaxseeds at home, keeping them in the refrigerator will help retain the quality of the sensitive omega-3 fatty acids, which can be impacted by exposure to light and heat. Personally, I like to keep a large bag of ground flaxseeds in the freezer with a small mason jar in my fridge to save space!
Benefits of Overnight Flax + Chia Pudding for Each Perinatal Stage
No matter where you are in your perinatal journey - preconception, pregnancy, or postpartum - this Overnight Flax and Chia Pudding recipe is super beneficial! Let’s dive into the specific benefits for your exact stage:
Chia Pudding Benefits for Preconception:
Hormonal balance: Flaxseeds contain lignans that support hormonal balance, which is beneficial for reproductive health and fertility.
Nutrient support: The omega-3 fatty acids and fibre in chia and flaxseeds help prepare your body for a healthy pregnancy by ensuring you're well-nourished and maintaining balanced blood sugar levels.
Chia Pudding Benefits for Pregnancy:
Fetal development: Omega-3 fatty acids are crucial for fetal brain and eye development.
Digestive health and pregnancy outcomes: Fibre plays a vital role in maintaining digestive health, which is particularly important as your body undergoes various changes during pregnancy. Eating fibre-rich foods may also help decrease the risk of adverse birth outcomes such as cesarean section, preeclampsia, premature delivery, and small-for-gestational-age infants.
Sustained energy: The combination of protein, healthy fats, and fibre provides sustained energy, helping you manage blood sugar levels and prevent energy dips throughout the day.
Chia Pudding Benefits for Postpartum:
Digestive health: Post-birth constipation is common. The soluble fibre in chia and flaxseeds helps form a gel-like substance that can alleviate constipation and support regular bowel movements.
Convenience: Preparing this pudding the night before ensures you have a quick, nutrient-dense breakfast ready for those busy mornings with a newborn.
How to Eat Overnight Flax + Chia Pudding
You can eat chia pudding as is with your favourite toppings, like berries (see below for lots of topping and flavour inspiration!). I like to store my chia pudding in small mason jars because this means I can grab one and eat it in bed (hello, breastfeeding!), on the couch, or even grab and go to work or a park play.
Overnight Flax + Chia Pudding makes a great breakfast, snack, or even sweet treat (especially if you go for the chocolate delight version below!).
If you don’t chia pudding or you find large amounts of high fibre foods like chia and flax seeds are difficult to digest, start with smaller portions. You can make the pudding, and instead of eating a whole serving, simply add a spoonful or two to smoothies, yogurt, or oatmeal for a more gradual introduction. The options are endless!
How to Customize Overnight Flax + Chia Pudding
The recipe below is super versitile and can be flavoured to suit different tastes and preferences, making it adaptable for various stages of pregnancy and postpartum. Check out the flavour variation ideas below!
Recipe: Overnight Flax + Chia Pudding from The Food Doula Cookbook
How to make it:
In a small bowl, stir or whisk together all ingredients for a few minutes until pudding has slightly thickened in texture and chia seeds are dispersed throughout.
Transfer pudding to a storage container (one or several, split up by servings), and allow it to thicken overnight. Keeps in refrigerator for 3 days.
What you need:
1 1⁄2 cups milk of choice
1⁄4 cup chia seeds
2 tbsp ground flaxseed
1 to 2 tsp maple syrup or honey
1 tsp vanilla extract
Optional flavour additions: 1⁄4 tsp cinnamon, 1⁄2 tsp cacao powder, a small handful of shredded coconut, or a pinch of salt
Toppings (optional): Berries, nuts, seeds, coconut flakes, cacao nibs, banana, mango, or pineapple
Flavour variations
Classic vanilla: Keep it simple with vanilla extract; enhance with cinnamon or nutmeg for added warmth.
Chocolate delight: Add cacao powder for a rich, chocolate flavour; pair with banana slices and cacao nibs for extra goodness.
Tropical twist: Mix in shredded coconut and top with mango or pineapple for a refreshing, tropical taste.
Berry bliss: Incorporate fresh or frozen berries for a burst of antioxidants and sweetness.
Nutty & nutritious: Add nuts like sliced almonds, cashews, or pecans for extra crunch and nutrients.
Where to go for more recipes and nutrition support
You can find more recipes for your pregnancy journey in the The Food Doula Cookbook and if you’re looking for a detailed guide for what to eat and prioritize based on the most recent research with tons of real life guidance and recipes customized to your exact stage, check out The Ultimate Nutrition Guides.