Welcome back to The Chia Diaries: Peri Power Edition!
Entry 16 takes us on a tropical escape that’s backed by groundbreaking science. This Mango Chia Pudding isn’t just another pretty breakfast bowl—it’s a hormone-supporting powerhouse that UC Davis researchers proved can lower blood pressure in just 2 hours and reduce cholesterol by 13 points in postmenopausal women.
Sometimes the most effective perimenopause support comes wrapped in the most delicious packages. This creamy, tropical mango chia pudding delivers 27g of protein and 9g of fiber while tasting like a vacation in a bowl. It’s proof that supporting your changing hormones doesn’t require sacrificing flavor—it means choosing ingredients that work as hard as you do
The Morning That Changed Everything
Picture this: you wake up craving something sweet, something that feels like a treat but doesn’t derail your hormone-supporting goals. Enter my Mango Chia Pudding – the breakfast that tastes like dessert but works overtime to support your perimenopause journey.
This isn’t just another pretty breakfast bowl for Instagram. This combination is scientifically backed hormone supportdisguised as tropical paradise.
Why This Combo is Pure Peri-Power
The Mango Magic: Recent groundbreaking research from UC Davis has shown that postmenopausal women who consumed mango daily experienced remarkable improvements in cardiovascular health markers. In just two weeks, participants saw:
- 6-point reduction in systolic blood pressure within 2 hours of eating mango
- 13-point decrease in total cholesterol and LDL (“bad”) cholesterol
- Improved blood sugar response compared to refined carbohydrates
- Better insulin sensitivity – crucial during hormonal transitions
The study, published in the Journal of the American Nutrition Association, involved 24 women aged 50-70 and demonstrated that mango consumption supports cardiovascular health in postmenopausal women, a group at increased risk due to metabolic changes associated with menopause.
But here’s what makes mangoes especially powerful for perimenopause: they’re packed with immune-boosting nutrients including nearly 67% of your daily vitamin C needs, plus magnesium and potassium that help maintain healthy blood flow and support cardiovascular health.
The Chia Champions:
While mango steals the spotlight, chia seeds are the unsung heroes working behind the scenes. Research specifically focused on perimenopausal women shows that:
A University of North Carolina study found postmenopausal women convert the ALA omega-3s in chia seeds at much higher rates than previously studied, with researchers concluding this could be due to either chia’s high antioxidant potency or the unique hormonal makeup of postmenopausal women.
Studies show chia seeds are rich in omega-3 fatty acids and fiber, which help balance hormones by reducing inflammation and supporting overall endocrine function. Research published in medical journals indicates the lignans in chia seeds may help balance estrogen levels, particularly beneficial for women experiencing symptoms of estrogen dominance or going through menopause.
Additionally, chia seeds contain approximately 10 grams of fiber per ounce, which research shows helps control blood sugar levels – particularly important for women with PCOS, as insulin resistance affects about 70% of them.
The Perfect PFF Formula
This pudding delivers the holy trinity of hormone support:
PROTEIN:
- Chia seeds provide complete amino acids for muscle support
- Research links higher protein intake to reduced appetite and cravings, while supporting muscle mass – crucial as women face increased risk of muscle loss during perimenopause
FIBER:
- Studies show chia seeds pack around 10 grams of fiber per ounce, helping control blood sugar levels – key for managing insulin resistance
- Research indicates fiber helps manage blood-sugar levels and supports digestive health, while the monounsaturated fatty acids found in seeds might support hormones
HEALTHY FATS:
- Clinical studies demonstrate omega-3 fatty acids, found in chia seeds, can help reduce inflammation and may assist in mood regulation, supporting both heart health and brain function during hormonal shifts
Watch the IG Recipe Reel
High-Protein Mango Chia Pudding for Hormone Support
Equipment
- 1 blender
Ingredients
- 1 cup Greek yogurt divided (10% protein variety recommended)
- 1½ tablespoons chia seeds
- 1 blended mango about 1 small mango, fresh, or 1/2 cup frozen
- Additional blended mango for topping
- 1 tbsp sliced almonds
Instructions
- If using frozen mango, allow it to soften slightly before blending
- Blend the mango in a food processor or blender until smooth and creamy
- In a container, mix together ¾ cup of the Greek yogurt with the blended mango and chia seeds
- Stir well to combine all ingredients thoroughly, ensuring chia seeds are evenly distributed
- Cover container and refrigerate for 1 hour to allow chia seeds to expand and mixture to thicken
- Before serving, top with the remaining ¼ cup of Greek yogurt and fresh diced mango pieces and sliced almonds
Notes
Nutrition Facts (per serving)
- Calories: 280
- Protein: 27g
- Carbohydrates: 28g
- Fiber: 9g
- Fat: 8g
- Calcium: 25% DV
- Vitamin C: 50% DV
Recipe Notes
- This recipe provides 27g protein and 9g fiber to support hormone balance during perimenopause
- UC Davis research shows mango consumption can reduce blood pressure by 6 points within 2 hours
- Chia seeds provide omega-3 fatty acids that may help reduce inflammation and support mood regulation
- Can be prepped up to 3 days in advance for easy meal prep
- For best texture, use Greek yogurt with at least 10% protein content but use Dairy-Free or Kefir if you need a swap
Take Your Hormone Support to the Next Level
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While nutrition plays a supportive role in hormone health, every woman’s journey through perimenopause and menopause is unique. The information in this post is for educational purposes and is not intended to replace professional medical advice. Always consult with your healthcare practitioner before making significant dietary changes or if you’re experiencing concerning symptoms during your hormonal transition.
References:
- Hackman, R.M., et al. Short-Term Cardiometabolic Response to Mango Intake in Postmenopausal Women. Journal of the American Nutrition Association, 2025. DOI: 10.1080/27697061.2025.2478937
- University of California, Davis. Mango consumption supports postmenopausal health. Fresh Fruit Portal, 2025.
- The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients, PMC, 2024. PMC10780928
- Chia Seeds for Women’s Hormonal Balance and Skin Health. Medicover Hospitals, 2024.
- Chosen Foods. Chia Seeds for Menopause – Omega 3 and Menopause study. University of North Carolina research, 2012.
- Mango: Nutrition, Health Benefits, and How to Eat It. Healthline, peer-reviewed by registered dietitians, 2025.
- Seeds are healthy, but do they impact hormones? Mayo Clinic Press, 2024.
- Chia Seeds & PCOS: Benefits for Hormonal Balance. PK Women’s Clinic, 2024.