If you suffer from IBS and are struggling to find a tasty breakfast recipe that doesn’t upset your stomach, you’ve come to the right place. We have a delicious low-FODMAP strawberry oatmeal recipe for you. Start the day with a nutritious and comforting bowl of worry-free oatmeal!
All you need are 5 simple ingredients, some of which you may already have in your pantry. We have carefully selected them according to current low-FODMAP dietary guidelines, but you can increase or decrease the amounts we give you as much as you like, depending on how much you can tolerate.
Before we begin, let’s talk a little more about what a low-FODMAP diet is if you’re not too familiar with it or want to learn more. FODMAP stands for fchangeable Oligo-, DI-, MOnosaccharides And Polyols. These carbohydrates include sugars like lactose and fructose, fiber 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 carbohydrates are fermented by bacteria in the gut. This leads to bloating, bloating, and irregular bowel habits. So, by eating fewer of these foods, the low-FODMAP diet helps alleviate these uncomfortable symptoms in people with IBS.
Ok, now let’s get back to our recipe and look at all the low-FODMAP ingredients that make up this delicious, fruity oatmeal:
Oats – 35 g (1 ounce) per serving. They’re high in soluble fiber, which controls blood sugar and cholesterol and creates a feeling of satiety. Oats are also anti-inflammatory and soothing for your gut.
Plant based milk – 250 ml (1 cup) per serving. We chose almond milk, but you can also choose your favorite milk. It is low in fat and gives the porridge a nutty note.
strawberries – 50 g (1.7 ounces) per serving. They are low in 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 protein, omega-3, iron, calcium and fiber. They also make the oatmeal even thicker and creamier.
walnuts – 20g (0.7oz) per serving. Similar to chia seeds, they are high in protein and omega-3.
With our oatmeal recipe you spoil your stomach and your health. And if you want to try more low-FODMAP recipes, we’ve got plenty to choose from, plus additional tips and information. Get out your cutest breakfast bowl now and let’s get started!