This 2-Ingredient Buckwheat Chia Bread Nourishes The Digestive Tract and Reduces Inflammation


Nothing is more satisfying than a warm slice of homemade bread. So why not kick it up a notch and make your own buckwheat chia bread?

If you haven’t explored into the realms of buckwheat, you’re definitely in for a major game-changer. Buckwheat is one of my favourite gluten-free pseudo-grains out there. It has a slightly nutty flavour, is low GI, and is high in amino acids, fibre, and essential minerals like manganese, magnesium, zinc and copper.

It also contains protective phenolic compounds and antioxidants that help fight cancer and heart disease, as well as support the brain, liver, and of course, digestion (1). The antioxidants in buckwheat fight free-radical damage, and prevent inflammation or cancerous cell formation.

The protein in buckwheat is also highly digestible. It contains twelve amino acids, the building blocks of protein, that support energy, growth and muscle synthesis. It is one of the highest protein pseudo-grains out there, with more protein than rice, wheat, millet or corn!

The high fibre component of buckwheat also helps nourish the digestive tract, and regulates bowel movements. When buckwheat is fermented (such as in the second recipe I supply below), it provides valuable probiotics that nourish the digestive tract by transporting healthy bacteria into our gut microbiome.

Buckwheat intake has also been associated with lower serum total cholesterol levels, while decreasing levels of LDL (“bad”) cholesterol and increasing levels of HDL (“good”) cholesterol (2).

One of my favourite things about this buckwheat chia bread, however, is that it is completely gluten-free and non-allergenic. I also like to add a little bit of herb to my bread, like rosemary or oregano, as they are both amazing for strengthening the immune system and reducing inflammation in the body.

When making the recipes, make sure you get raw buckwheat groats, and stay away from anything that says “roasted.” While I have not tried these recipes with roasted (so I am not totally sure if it would work), I always stick with the raw version.

Let me know how you like the recipe by leaving a comment below!

Buckwheat Chia Bread Recipe #1 – Not Fermented

This recipe is not fermented, and will not rise as much as the second recipe.

– 1.5 cups buckwheat groats
– 1/4 cup chia seeds
– 1 cup water
– 1/2 tsp. Himalayan salt
– 1.5 tsp. baking powder
optional: 1 tsp. oregano or 1 tsp. rosemary


1. Soak the buckwheat groats overnight or for at least 2 hours (you want at least 2 inches of water over the groats, as they soak up a lot of water).
2. Rinse the buckwheat thoroughly and place in a food processor (blender works fine as well).
3. Place chia seeds in a bowl and add 1 cup of water. Allow it to sit for 10-20 minutes, until it is slightly gooey.
4. Preheat the oven to 330ºF.
5. Add remaining ingredients to the food processor or blender, and process until mostly smooth, but still a little bit chunky. Stir in the herbs if you are using.
6. Place the mixture in a loaf pan lined with parchment paper (or oil a loaf pan with coconut oil really good if you have no parchment paper).
7. Bake for 1 hour and 20 minutes.
8. Wait 30 minutes before slicing the buckwheat chia bread, and enjoy!

Buckwheat Chia Bread Recipe #2 – Fermented

This recipe is fermented, and so it will rise and look more like a typical loaf of bread.

– 3 cups buckwheat groats
– 1.5 cups water
– 1 tsp. Himalayan salt
– 2 tbsp. oregano or rosemary
– 3 handfuls of sunflower seeds


1. Soak buckwheat groats for at least 6 hours, and rinse well. Drain for 2-5 minutes.
2. Place the buckwheat groats in a blender with 1.5 cups water, and blend on low speed until a smooth batter forms.
3. Pour the batter into a glass bowl (never metal!), and cover the bowl with a clean cloth. Place into a warm oven or dehydrator at 35ºC or 95ºF.
4. Let the batter ferment for 7 hours.
5. Little bubbles should have formed, and the batter will have risen a little bit. If you don’t see any of these signs, let it ferment a little bit longer.
6. Add all the other ingredients to the buckwheat, and stir with a wooden spoon. Do NOT over-mix, as the batter will lose its fluffiness.
7. Pour batter into a parchment-lined loaf pan, and bake for 1 hour at 350ºF.
8. Let the buckwheat bread cool for at least 30 minutes before slicing into it!

Carly Fraser has her BSc (Hons.) Degree in Neuroscience, and is the owner and founder at Live Love Fruit. She currently lives in Winnipeg, Manitoba, with a determined life mission to help inspire and motivate individuals to critically think about what they put in their bodies and to find balance through nutrition and lifestyle. She has helped hundreds of thousands of individuals to re-connect with their bodies and learn self-love through proper eating habits and natural living. She loves to do yoga, dance, and immerse herself in nature.


  1. hi carly,
    i'm making the fermented version!!
    the written recipe says to bake it for 1 hr @ 350 degrees but the youtube says back 1 hr at 175 degrees!!!
    which one is correct

    • Hey Veronika – I've personally never tried that before, so I am not sure how it works out. I think infusing the buckwheat with water somehow makes the bread a little less dry. You could always try it out and report back here with your results!

  2. Hi Carly, I'm confused. I was drawn to your website from an article I read about a raw vegan diet. But this bread is baked, so not raw. I have been researching raw vegan lifestyle, so just wondering what your thoughts are. Do you just incorporate a lot of raw foods into your diet vs eating 100 percent raw? Trying to learn how to co vert to a raw vegan lifestyle, so would appreciate any insights you would be willing to share. Thanks!

    • Hey Sandy! I was raw for about 7 years, and at that point I started incorporating some cooked foods. However, after awhile I noticed I didn't like it and I went back to *mostly* raw. Sometimes I include cooked recipes in my diet, but very rare (maybe a couple times a month). I find that I can easily digest buckwheat when it is soaked and sprouted and cooked like in this recipe. I decided to not be so strictly raw (even though I maintain raw most of the year because it feels best), because it wasn't healthy for my psyche. I have dealt with eating disorders in the past, and I felt like being so strict with raw was just not serving that mindset. So now, I am probably 95% raw during the year, and the other 5% always vegan (I would never go back to eating animal products, as that is more an ethical thing at this point).

      • Thanks Carly. Can completely relate to trying not to be so rigid. And your comments helped a lot. I too will never stray from a plant based diet for ethical and health reasons. I've been vegan for 6 years. Loving my journey to the raw side so far too.


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