If you suffer from IBS and struggle to find a tasty breakfast recipe that won't upset your tummy, you've come to the right place. We have a lovely strawberry oatmeal recipe for you that is low-FODMAP. Start the day with a nutritious and soothing bowl of oats without worries!
All you need are 5 simple ingredients, some of which you might already have in your pantry. We carefully selected them according to the current low-FODMAP diet guidelines, but feel free to increase or decrease the amounts we gave you, depending on how much you can tolerate.
Before we start, let's talk a bit more about what a low-FODMAP diet is if you're not too familiar with it or want to learn more. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols. These carbohydrates include sugars like lactose and fructose, fibres like fructans, and other compounds. They are found in foods like wheat, milk, beans, and some fruits and vegetables.
In sensitive people, especially those with IBS (irritable bowel syndrome), these carbs get fermented by bacteria in the intestine. This leads to gas, bloating, and irregular bowel habits. So, by consuming fewer of these foods, the low FODMAP diet helps to alleviate these uncomfortable symptoms in folks suffering from IBS.
Ok, now let's get back to our recipe, and let's have a look at the ingredients that make up this yummy, fruity oatmeal:
Oats - 35g (1 oz) per serving. They're rich in soluble fibres, which control blood sugars, cholesterol, and make you feel full. Oats are also anti-inflammatory and soothing for your guts.
Plant-based milk - 250ml (1 cup) per serving. We chose almond milk, but you can also opt for your favourite one. It's low in fats and adds a nutty note to the porridge.
Strawberries - 50g (1.7 oz) per serving. They're low sugar, rich in vitamin C and antioxidants, and give the oatmeal a wonderful summery taste.
Chia seeds - 1 tbsp per serving. These tiny seeds are packed with proteins, omega-3, iron, calcium, and fibres. Plus, they make the oatmeal even thicker and creamier.
Walnuts - 20g (0.7 oz) per serving. Similarly to chia seeds, they're rich in proteins and omega-3.
With our oatmeal recipe, you're in for a real treat both for your tummy and your health. And if you want to try more low FODMAP recipes, we have a great selection, plus extra tips and info. Now, get your cutest breakfast bowl out and let's get started!