Symptom Tolerance Scores
Instructions
- 1
In a small bowl, stir the chia seeds into the warm water and let sit for 5–10 minutes until a gel forms; this softens the seeds and makes the fiber gentler on the gut.
- 2
While the chia hydrates, add the cooked lentils, grated carrot, and chopped spinach to a nonstick pan with the olive oil and cook over low-medium heat for 5–7 minutes, stirring gently, until the spinach wilts and the mixture is just warm, not sizzling.
- 3
Reduce the heat to low and stir in the yogurt until the mixture becomes creamy and heated through but not boiling, to keep the yogurt smooth and easy to digest.
- 4
Turn off the heat, fold in the chia gel and pumpkin seeds, and season lightly with a pinch of salt and the lemon juice if using, stirring well so the seeds are evenly distributed.
- 5
Divide the mixture into two small bowls and let sit for 2–3 minutes to thicken slightly before serving, allowing the fibers to continue absorbing moisture for a softer texture.
GLP-1 Tips
- Sip water or an electrolyte drink alongside this bowl to help the fiber and chia work effectively for constipation while avoiding large fluid volumes at once, which can feel uncomfortable on GLP-1 medications.
- If your stomach is very sensitive, start with half the chia and pumpkin seeds and increase gradually as your gut adjusts to the added fiber.
- Eat slowly and stop when comfortably satisfied; GLP-1 meds slow digestion, so smaller, fiber-rich meals like this are often better tolerated than large portions.
Storage
Cool completely, then store in an airtight container in the refrigerator for up to 2 days. Add a splash of water and stir before gently reheating on low or enjoy chilled; avoid freezing, as the yogurt and chia can change texture.
Nutrition Information
Per serving (1 of 2 servings)