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Chia Pudding for Constipation

Whether you’re just introducing solids or you have a preschooler who may not eat enough foods with fiber, constipation is a common concern for kids. While many parents know that increasing fiber and fluids can help, it can be tricky if your child doesn’t want to eat these foods. This is why I love using chia pudding for constipation.

It’s very easy to customize which makes it perfect for picky eaters. You can add or omit toppings depending on what your child may be willing to try. You can also add or remove sweeteners depending on the age of your child, making it perfect for younger kids too.

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Serving Chia Seeds

You may have heard that seeds are a choking risk for young children, and that’s true, however chia seeds can be offered in many situations. You want to avoid giving chia seeds dry as they can expand when they mix with saliva which could cause a problem (1). A thin sprinkle over toast, mixed into oatmeal, or mixed into pudding is perfectly ok.

You also don’t need to grind chia seeds to get the nutrition. They do not have the same thick outer shell as many other seeds. They absorb fluid which breaks up the hull. If you were to eat the seeds dry, it may be of benefit to grind them first, but they are most often served with some liquid which will break it down (2).

Chia Seed Nutrition

Chia seeds are nutrition powerhouses. They are a good source of protein, fiber, and omega-3 fatty acids. They also have calcium, iron, magnesium, vitamin K, vitamin B6, and zinc. You can overdo it though. Excess fiber can cause gastrointestinal discomfort and chia seeds contain oxalates which can inhibit the absorption of other nutrients.

Benefits of Chia Seeds for Kids

I love using chia seeds with kids, because they don’t have a very strong taste. Many fibrous foods have strong flavors that picky eaters may not want to try, but chia seeds have a very mild flavor. They are a great way to get in fiber, iron, and omega-3 fatty acids which are all nutrients that can be tricky with kids. You also don’t need to offer very much: usually a teaspoon is enough.

Purchasing Chia Seeds

You can find chia seeds in most grocery stores. The best price I have found was from Costco, but that requires you to purchase a lot. Store your chia seeds in an airtight container. If they are not ground, you can store them in the pantry.

Chia Pudding

A simple customizable pudding recipe that can help with constipation
Prep Time5 minutes
Refrigerating Time10 hours
Total Time10 hours 5 minutes
Course: Breakfast, Dessert
Cuisine: American
Calories: 190kcal


  • ½ cup milk (you can use any milk: breastmilk, cow's milk, coconut milk, etc)
  • 2 tbsp chia seeds


  • chopped fruits or nuts


  • Combine chia seeds and milk. Stir well. Let sit for a few minutes as it thickens. Give it another stir and refrigerate overnight.
  • When ready to serve, mix to break up any clumps.
  • Add toppings and enjoy!


You can soak prunes in water to soften and then blend chia, milk, and prunes prior to refrigerating. It will be a thicker, smoother consistency.
For fruit toppings: pears, peaches, apples, berries, and kiwis are great options.
For a sweeter version, you can add honey or another sweetener.


Calories: 190kcal | Carbohydrates: 16g | Protein: 8g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 1g | Trans Fat: 0.03g | Cholesterol: 15mg | Sodium: 50mg | Potassium: 281mg | Fiber: 8g | Sugar: 6g | Vitamin A: 211IU | Vitamin C: 0.4mg | Calcium: 302mg | Iron: 2mg

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