Leaky Gut Chia Seed Pudding (Gut-Healing & Anti-Inflammatory)
SIBO & Low FODMAP Friendly
Going through SIBO recovery myself, I found it challenging to fit all the microbiome-supportive herbs and fiber I needed into my day. That's why I developed this recipe — a tasty snack you can make in bulk ahead of time, so you're consistently getting all the gut-healing foods you need, even during the busiest work weeks.
Here's what makes this chia seed pudding so healing:
L-Glutamine: The gut's favourite fuel. This amino acid is essential for maintaining intestinal wall integrity and repairing the tight junctions that become permeable in leaky gut syndrome.
Probiotics: Targeted strains help restore microbial diversity, reduce gut inflammation, and have been clinically shown to improve intestinal barrier function.
Polyphenols: These plant compounds act as powerful prebiotics, feeding beneficial gut bacteria and reducing inflammatory cytokines in the gut lining.
Mucilaginous Herbs: Nature's gut soother. Herbs like slippery elm and marshmallow root form a protective gel coating over the gut lining, calming irritation and supporting healthy mucosal tissue.
Fiber: Soluble fiber feeds your microbiome and stimulates the production of butyrate — a short-chain fatty acid that nourishes colon cells and helps regulate gut permeability.
SIBO Diet and Low FODMAP Leaky Gut Chia Seed Pudding
Most recipes on my blog align with the SIBO Stage 1 Bi-Phasic Diet, but rebuilding gut health after SIBO is just as important as reducing bacterial overgrowth in the first place. This recipe was developed specifically to support the diet expansion and recovery phase.
Portion size really matters here. After following a lower-fiber diet during an active SIBO infection, introducing too much fiber too soon can cause increased bloating. Using small containers — like 4 oz mason jars — helps keep portions manageable for your gut. Over time, as your beneficial bacteria grow, you can gradually increase your portion sizes and eat larger amounts without experiencing digestive symptoms.
If you try the recipe and notice bloating, start with a smaller portion that feels comfortable. You may also want to begin without the slippery elm, or add just a small sprinkle per cup — slippery elm contains polysaccharides that, combined with the carbohydrates from chia seeds, marshmallow root, and berries, may be too much to start with.
As a digestive health holistic nutritionist who specializes in SIBO/IBS and heartburn, it’s my goal to help you you navigate your diagnosis and the key role that food plays in helping you overcome it. Learn more about my SIBO Program here.
Recipe- Leaky Gut Chia Seed Pudding:
1 cup of cold marshmallow root infusion (1 tbsp of marshmallow root + water)
3 tbsp chia seeds
1.5 tsp slippery elm powder
2 scoops of l-glutamine (appx. 5 g/scoop)
1-1.5 cups of mixed frozen organic berries
Food based probiotic: 1 tsp of Quoriom probiotic or coconut yogurt
Optional: ½ tsp dried fruit powder/ cup (I like cranberry, camu camu, acai for additional polyphenol diversity), pomegranate seeeds, coconut chips, caco nibs
Directions:
Make the marshmallow root infusion: Add 1 tbsp of marshmallow root to a cup with a tea strainer. Pour room temp/cold water into the cup and let sit for 4-5 hours. Note: this needs to sit for 4-5 hours prior to making the remainder of the recipe.
Cook the berries: Add a small pot to the stove and bring to medium heat. Add the berries to the pot, reduce to low heat and cover with a lid. Make sure to stir the berries every 5 minutes or so until warm and saucy-about 10-15 minutes.
Make the pudding: warm a tbsp of water in the kettle to about 40c. Add 1 scoop of l glutamine to a large bowl. Add the warm water and mix well.
Measure out the slippery elm powder and add to the l glutamine mixture and mix well. Measure out 1 cup of the marshmallow root infusion into the pudding bowl. Measure out the chia seeds and add to the bowl and mix well. Let the mixture sit for 10 minutes to let it thicken.
Spoon out the chia pudding into smaller containers (I like the 4oz mason jars) once the mixture feels like jelly. Fill them half way with the chia pudding and add your food based probiotic and/or dried fruit powders-stir and mix well. Top each container evenly with the berry mixture and place in the fridge until you’re ready to eat them. Enjoy!
