Vanilla Chia Pudding with Berries

Vanilla Chia Pudding with Berries is one of the best dessert options for anti-inflammatory support, gut health, and mitochondrial function in a post-COVID functional medicine recovery plan. Here’s why:

Nutritional Benefits

Anti-Inflammatory Support

Chia seeds are rich in omega-3 fatty acids and antioxidants, both of which have strong anti-inflammatory properties 2,4,5. Omega-3s help reduce chronic inflammation, which is often elevated post-COVID, and antioxidants help neutralize free radicals that can cause cellular damage.

Berries (such as blueberries, raspberries, and strawberries) are among the most antioxidant-rich fruits, further enhancing the dessert’s anti-inflammatory and immune-supportive effects 3,4.

Gut Health

Prebiotic fiber: Chia seeds are packed with soluble fiber, which acts as a prebiotic-feeding beneficial gut bacteria and promoting a healthy gut microbiome 2,4,5. This supports digestion, immune health, and even mood via the gut-brain axis.

Berries add more fiber and polyphenols, which also support beneficial gut bacteria and overall digestive health 3,4.

Dairy-free options: Using almond milk or other plant-based milks makes the dessert accessible to those with dairy sensitivities and supports a gut-friendly, anti-inflammatory approach 3,6.

Mitochondrial Function

Omega-3s and antioxidants in chia seeds and berries help protect mitochondria from oxidative stress, support cellular energy production, and aid in tissue repair-crucial for recovery from viral illness and fatigue 2,3,5.

Plant-based protein in chia seeds contributes to cellular repair and energy metabolism 5.

Additional Benefits

• Blood sugar balance: The fiber and healthy fats in chia pudding help slow sugar absorption, keeping blood sugar stable and reducing cravings 2,3.

• Versatility: This dessert is easy to prepare, can be made ahead, and fits into a wide range of dietary needs, including gluten-free, dairy-free, and plant-based diets 1,3,6.

Summary: 

Vanilla Chia Pudding with Berries is an exceptional choice for dessert in a post-COVID functional medicine recovery plan. It delivers anti-inflammatory omega-3s and antioxidants, supports gut health with prebiotic fiber, and protects mitochondrial function-making it a delicious, nutrient-dense, and restorative option 2,3,4,5.

Citations:

1. https://www.theguthealthdoctor.com/recipes/chia-pudding

2. https://nourash.com/chia-pudding-benefits/

3. https://organicpharmer.com/blogs/organic-pharmer-blog/detox-approved-vegan-chia-pudding-with-berries-a-protein-rich-recipe

4. https://www.natwincities.com/2025/03/31/527340/chia-pudding-with-berries

5. https://www.health.harvard.edu/nutrition/chia-seed-benefits-what-you-need-to-know

6. http://www.davita.com/diet-nutrition/recipes/desserts/chia-pudding-with-berries

7. https://pmc.ncbi.nlm.nih.gov/articles/PMC10743487/

8. https://www.medicalnewstoday.com/articles/chia-seeds-ibs

9. https://drcindyjakubiec.com/the-best-supplements-and-natural-treatments-for-long-covid/

10. https://www.foodmatters.com/recipe/chia-pudding-with-granola-and-mixed-berries

11. https://www.eatingwell.com/recipe/268739/berry-chia-pudding/

12. https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds

13. https://pmc.ncbi.nlm.nih.gov/articles/PMC11336094/

14. https://www.cleanprogram.com/blogs/recipes/blueberry-chia-pudding

15. https://myhealthyhabitscoaching.com/recipes/blueberry-vanilla-chia-pudding/

16. https://www.realsimple.com/chia-seed-health-benefits-11712411

17. https://pmc.ncbi.nlm.nih.gov/articles/PMC9775339/

18. https://radiancefunctionalmedicine.com/versatile-chia-seed-pudding/

19. https://zoe.com/learn/7-anti-inflammatory-foods

20. https://www.europeanreview.org/wp/wp-content/uploads/67-73.pdf