Recipe description
July 27, 2026
Blueberry Flax Pudding Cups with Gut-Friendly Fiber
Blueberry flax pudding cups with gentle gut-friendly fiber
Gut Friendly
86%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: milk
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from flaxseed and blueberries.
- Includes polyphenol-rich blueberries for antioxidants.
- No-bake, portable and quick to prep.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Blueberry
1
bowl
Seed, linseed or flaxseed
2
tablespoon
Milk, whole
1
glass
Maple syrup
1
teaspoon
Vanilla Extract
0.5
teaspoon
Instructions
1
In a mixing bowl, combine 1 bowl of blueberries, 2 tablespoons of ground flaxseed, 1 glass of milk, 1 teaspoon of maple syrup, and 0.5 teaspoon of vanilla extract.
2
Stir thoroughly until well combined and slightly thickened.
3
Divide the mixture evenly into two serving cups or jars.
4
Refrigerate for at least 30 minutes to allow the pudding to set.
5
Serve chilled, optionally topped with extra blueberries or a sprinkle of flaxseed.
Nutrition
102 kcal
Calories
2.5 g
Protein
15 g
Carbohydrates
3.8 g
Fiber
9 g
Sugar
4.5 g
Fat
0.5 g
Saturated fat
0.2 g
Salt
FAQ
What makes this pudding gut-friendly?
It combines ground flaxseed for fiber with blueberries' polyphenols, which can support gentle digestion as part of a balanced daily pattern.
Is this recipe vegan and dairy-free?
Yes, it can be vegan if you use plant-based milk.
Is this recipe gluten-free?
Yes, naturally gluten-free; just check that any flavorings or milks you use are gluten-free if you have sensitivities.
How many servings does it make?
Two servings.
How should I store the pudding?
Refrigerate in covered cups; it keeps for about 2–3 days.
Can I use frozen blueberries?
Yes; you can use frozen blueberries, just thaw them before mixing.
Can I substitute the sweetener?
Yes; you can use maple syrup or honey; if you want vegan, choose maple syrup.
How can I adjust texture or sweetness?
If it’s too thick, whisk in a little extra milk; if it isn’t sweet enough, add more maple syrup to taste.
Is it suitable for meal prep or on-the-go?
Yes; it's easy to prepare ahead and take with you.
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