Chia Pudding with Yogurt and Berry Swirl

How my symptoms showed up

• Dull pressure in my temples with intermittent nausea

• Light sensitivity, no spinning yet

• Body felt heavy and slow, especially standing

• Appetite present but fragile

Disorder safety check

Condition	Verdict	Notes
POTS	Helpful	Eating early helped stabilize me
Lupus	Safe	Gentle, no inflammatory load
Vestibular migraine	Generally safe	Cold + soft was tolerable

Ingredients (1 serving)

• Chia pudding (pre-soaked)

• Plain yogurt

• Berry compote or mashed berries

• Optional: cinnamon or vanilla

How I made it

• Spoon chia pudding into a bowl.

• Swirl yogurt through gently.

• Add berries on top or folded in.

Eat slowly. In bed or seated. No rush.

Why I’d make this again

• Requires almost no effort

• Easy to tolerate when nausea is present

• Keeps me from getting worse by waiting too long