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Healthy & Refreshing Raspberry Chia Fresca

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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.

a glass of dark pink liquid with chia seeds in it sitting on top of a cutting board next to a dish towel, a lime, and a small bowl of chia seeds

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
a glass of pink liquid with chia seeds in it sitting on top of a cutting board next to a dish towel, a lime, and a small bowl of chia seeds
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Healthy & Refreshing Raspberry Chia Fresca

A refreshing low FODMAP non-alcoholic drink with lots of gut-friendly fibre. Perfect for summer days!
Prep Time5 minutes
chia soak time10 minutes
Course: Breakfast, Drinks, Snack
Diet: Gluten Free, Vegan
Keyword: alcohol free, beverage, fibre, low fodmap, soluble fibre
Servings: 2 servings (2 cups each)


  • 1 cup coconut water
  • ¼ cup chia seeds I like the Prana brand
  • 3 cups water
  • ½ cup frozen raspberries
  • 3 tbsp lime juice


  • Mix the coconut water and chia seeds together. Leave for 10 minutes to allow the mixture to thicken.
  • Add the chia & coconut water mixture to a large blender. Add all the remaining ingredients and blend until well combined, about 30 seconds. The chia seeds will still be visible, which is normal. Pour into 2 equal portions and enjoy!


Storage – this recipe is best immediately and won’t keep fresh for very long. In an airtight container, you can store it in the fridge for up to 2 days.
Chill out – If you want a colder drink, add 2-3 ice cubes during the blending process or throw them in after you’ve poured it in a glass. 
Sweeten it up – If you’re looking for something a bit sweeter, feel free to add your favourite low FODMAP sweetener like maple syrup or a bit of table sugar. I’d suggest limiting to about 1-2 tablespoons, as the raspberries also offer a bit of sweetness too!
1 serving = approximately 2 cups
a glass of dark pink liquid with chia seeds in it sitting on top of a cutting board next to a dish towel, a lime, and a small bowl of chia seeds

Categorized: Dairy-Free, Gluten-Free, Low FODMAP, Nut-Free, Snacks, Vegan

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  1. FoodData Central (2020). Chia Seeds. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100612/nutrients