Blueberry Coconut Chia Seed Pudding

A client told me she was struggling with constipation. She was extremely concerned and thought she may have to go to the emergency room because she felt like her feces were literally dried out and stuck inside (TMI).

I asked her if she had been doing anything new or different with her diet.

She told me that she began adding 3 tbsp. of chia seeds into her morning smoothies because she heard it could promote weight loss.

She’s correct!

Chia is an amazing little seed that is very high in soluble fiber and can keep you feeling fuller for a longer period of time, thus promoting weight loss.

But, it does require a LOT of water (or other liquid) to process.

Chia seeds can absorb up to 12x their weight in water. And, they are known for their ability to absorb water in the gastrointestinal tract.[1]

For some people, this promotes a good bowel movement and weight los, but that’s not what happened to her.

She was already struggling with a “dry” condition (menopause). Plus, she was dehydrated and NOT drinking enough water.

That amount of chia seeds (3 tbsp.) were probably absorbing what little water she had in her digestive system making it difficult – or rather impossible – for her to pass a bowel movement.

An easy remedy for this dry doody dilemma is to simply soak the chia seeds before using them. You can soak them in water for an hour or two to create a gel-like substance that is much easier to digest.

And, if you are feeling a little adventurous, soak chia in your favorite juice or milk to make a totally delicious pudding.

Below is my easy Blueberry Coconut Chia Seed Pudding recipe. Enjoy!

Blueberry Coconut Chia Seed Pudding
Prep time
Cook time
Total time
Recipe type: Desserts
Cuisine: Integrative Nutrition Health Coach cooking
Serves: 2-3 servings
  1. Combine chia seeds, coconut milk, vanilla, cinnamon and maple syrup in a 24 oz glass mason jar or mixing bowl.
  2. Let it sit for an hour, giving it a stir at the 30 minute mark.
  3. Once the chia has absorbed most of the liquid and has gelled, put it into the refrigerator to chill for a couple of hours, or even better, overnight.
  4. Spoon into individual dessert dishes or small ramikens and top with fresh blueberries.