Chia Pudding w/ Stewed Berries

Soluble fiber supports intestinal signaling + motility.

This dish hydrates the gut while reducing digestive friction.

Soluble fiber forms a gel-like structure in the gut, slowing digestion + supporting smooth bowel movement. Chia seeds hydrate the digestive tract, while cooked berries provide polyphenols that influence microbial + immune communication.

Gentle doesn’t mean passive — it means regulated.

Chia Pudding

• 3 tbsp chia seeds

• 1 cup milk of choice

• ½ cup stewed berries

• Pinch cinnamon

Benefits

• Chia → soluble fiber supports bowel signaling

• Berries → polyphenols modulate gut microbes

• Warm fruit → easier digestion than raw

• Gel texture → supports intestinal motility