Healthy & Refreshing Raspberry Chia Fresca

If you’re looking for a refreshing low FODMAP drink, you’ve come to the right place.

The low FODMAP diet is restrictive, but it doesn’t have to be boring! Many people with IBS find non-water beverages like juice, alcohol, and caffeinated drinks to be triggering to their IBS symptoms. However, water and decaf aren’t your only options if you have digestive problems. This raspberry chia fresca drink created by a registered dietitian is perfect for summer and chock-full of fibre, while also remaining low FODMAP for those with IBS.

Are Chia Seeds Good for Your Gut?

Chia seeds are often touted as a “superfood”, although there really isn’t such a thing – no one food can give us everything! Instead, I like to encourage eating a variety of foods to get a variety of key nutrients. That being said, chia seeds are a great food to include within a varied diet and can be very gut-friendly – here’s why:

Chia seed facts

• Chia seeds contain about 3 grams of fibre per tablespoon, which means there are 6 grams of fibre from the chia seeds in each servings of this recipe – plus a bit more from the raspberries! Men need about 38 grams of fibre per day; women need about 25 grams per day.¹
• Chia seeds contain mainly viscous, soluble fibre, which absorbs water and forms a gel. This is particularly helpful for people who have diarrhea and need more bulk to their stool. The gel-like substance also helps to slow down gastrointestinal transit time.
• Chia seeds also contain key minerals like magnesium, iron, potassium, and zinc.¹

Are Chia Seeds Low FODMAP?

Yes, chia seeds are low FODMAP up to a 2 tablespoon portion. When split into 2 servings, each serving of this recipe contains this low FODMAP portion of chia seeds. If you’re not used to having large volumes of seeds, it may be best to gradually add chia seeds into your diet. Although they aren’t high in FODMAPs, chia seeds are high in fibre and some people with IBS find they need to take it slow when adding fibre – especially if they’re not used to having this much.

Are Raspberries Low FODMAP?

The tarte-yet-sweet flavour of raspberries is one of my favourites – and luckily raspberries are low in FODMAPs up to 30 berries. While it’s certainly not hard to eat more than that, this raspberry chia fresca only has 1/4 cup of raspberries per serving, which is definitely below the threshold for FODMAPs.

Is Coconut Low FODMAP?

Coconut tends to be a moderate FODMAP food, meaning certain amounts can be moderate or high FODMAP, depending on the type of coconut product. In this recipe, I’ve used coconut water, which is low FODMAP up to about 1/2 a cup. What about other coconut products? Here’s the scoop:

• Canned coconut milk – low FODMAP at 1/4 cup; moderate FODMAP at 1/2 cup
• Coconut oil – doesn’t contain any FODMAPs, as there aren’t carbohydrates in oils
• Dried, shredded coconut – low FODMAP at 1/2 cup; moderate FODMAP at 3/4 cup
• Coconut yogurt – low FODMAP at portions of 1/2 cup