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[1].
Ok, now let's get back to our recipe, and let's have a look at all the low FODMAP 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!
Ingredients
| Strawberries | 100 g |
| Rolled Oats | 70 g |
| Chia Seeds | 2 tbsp |
| Almond Milk | 500 mL |
| Walnuts | 40 g |
Step 1
Blitz the strawberries with a splash of water until smooth.
Then, set the purée aside.
We kept the strawberries to the recommended low FODMAP serving size of 50g (1.8 oz). However, if you think you can tolerate more of them, we recommend using some extra strawberries to get a more colourful oatmeal.
Step 2
Next, add the oats, chia seeds, and almond milk to a pot.
We used almond milk which is low FODMAP for a 1 cup (250ml) serving, but you can also use whichever plant-based milk you feel more confident with.
Bring to a boil and simmer the porridge over low heat for 3 minutes while stirring.
The oatmeal should be nice and creamy; keep in mind that it will get thicker as it cools down, so you can add a bit of water if you like your oatmeal runnier.
Step 3
Remove the pot from the heat and incorporate the strawberry purée into the porridge (1).
Finally, divide the oatmeal among bowls and top it with chopped walnuts and a few sliced strawberries if you like (2).
Tips
You can replace chia seeds with flaxseeds, which are also low FODMAP. You can even use them on their own to make a Flaxseed Porridge Without Oats.
You can easily turn this porridge recipe into a no-cook overnight oatmeal. To do so, mix oats, milk, chia seeds, and strawberry purée into a jar, seal it, and leave it in the fridge overnight, ready for the following morning.