3 Low FODMAP Oatmeal Recipes for Better Digestion

3 Low FODMAP Oatmeal Recipes for Better Digestion

Breakfast is so important for a healthy lifestyle.

After all, it’s the first meal of the day! Starting the morning with nourishing foods sets us up to feel energized, satisfied, and focused for whatever our busy day may bring.

But IBS stands in the way of a healthy breakfast for so many people.

Consuming the wrong foods may lead to a full day of compounding symptoms and discomfort. And if you’re anything like I once was, fear of a flare-up or frustration over your growing list of ‘off-limits’ foods may have you avoiding breakfast all together.

If this sounds familiar, today’s blog post is just for you. The Clairity team is sharing 3 low FODMAP, gut-friendly oatmeal recipes straight from the pages of our members-only cookbook and meal plan guide! These fresh twists on a classic morning staple are anything but boring and incredibly easy to prepare. Better yet, they were developed specifically for those with sensitive tummies and will leave you feeling comfortable and confident all day long!

Why we love oatmeal

Before we share the recipes, let’s take a moment to talk about oats.

Not only are they a personal favourite food, oats are also a repeating ingredient throughout our Clairity meal plans and cookbook. They are a perfect gut-friendly pantry staple because they are:

  • Low FODMAP. Oats are a well-tolerated ingredient for most individuals regardless of their current phase in the Low FODMAP diet.
  • A complex carbohydrate. They offer long-lasting energy to keep you full for hours.
  • Versatile. Oats are the perfect vehicle for added protein, fats, fruits and vegetables for a balanced and delicious meal.

Now, onto the recipes!

Banana chocolate oatmeal

Ingredients
1⁄2 cup large flake oats, dry
1 cup lactose-free milk (or low FODMAP milk alternative)
1 medium banana, sliced
2 Tbsp walnuts, chopped
1 Tbsp ground flax seed
1⁄2 Tbsp dark chocolate chips (dairy-free)
1 tsp maple syrup OR brown sugar

Instructions
In a microwavable bowl, combine oats and milk. Microwave for 5 minutes or until oats are soft and mixture has thickened, stirring occasionally. Mix in banana slices, walnuts, flax seed, dark chocolate chips and maple syrup. Enjoy!

Time Saving Tip: Combine oats, milk, walnuts, flax seed and maple syrup in a mason jar in the evening. When you’re ready to eat the next morning, heat for 45 seconds and top with banana and chocolate chips right before serving!

Carrot cake oatmeal

Ingredients
1⁄2 cup large flake oats, dry
1 cup lactose-free milk (or low FODMAP milk alternative)
1⁄4 cup carrots, shredded
2 Tbsp walnuts, chopped
1 Tbsp ground flax seed
1 tsp maple syrup or brown sugar
Pinch of cinnamon

Instructions
In a microwavable bowl, combine oats and milk. Microwave for 5 minutes or until oats are soft and mixture has thickened, stirring occasionally. Mix in carrots, walnuts, flax seed maple syrup and cinnamon.

Time Saving Tip: Combine all ingredients in a mason jar in the evening. When you’re ready to eat the next morning, simply head for 45 seconds.

Tropical coconut oatmeal

Ingredients
1⁄2 cup large flake oats, dry
3⁄4 cup lactose-free milk (or low FODMAP milk alternative)
1⁄4 cup canned coconut milk
1⁄2 cup pineapple, diced
2 Tbsp coconut flakes
1 Tbsp ground flax seed
1 tsp maple syrup or brown sugar

Instructions
In a microwavable bowl, combine oats, milk and coconut milk. Microwave for 5 minutes or until oats are soft and mixture has thickened, stirring occasionally. Mix in pineapple, coconut flakes, ground flax seed and maple syrup. Enjoy!

Time Saving Tip: Combine oats, milk, coconut milk, flax seed and maple syrup in the evening. Chop pineapple and store separately. When you’re ready to eat the next morning, heat for 45 seconds and stir in coconut flakes and pineapple.

 

Before you go

These recipes were designed for those who are currently in the elimination phase of the Low FODMAP Diet, which means that they will be well-tolerated by the vast majority of individuals with digestive issues.

However, it’s important to remember that an inclusive and varied diet is the end goal! Everyone will have different foods that trigger their digestive symptoms, and we never want anyone eliminating foods unnecessarily. Once you’ve determined your triggers, we encourage you to swap in different ingredients for better nutritional variety and a stronger gut microbiome.

If you’re struggling to get clear on your triggers, we are always here to chat. The Clairity Digestive Program is designed to guide you through this process so you can live symptom-free for life. We’ll give you the tools and strategies you need to find relief and foster better gut health long-term. The Clairity approach helped me return to a life without constant discomfort, and I know it can do the same for you.

As always, please reach out if you have any questions.

Wishing you well,

Miranda Galati
Digestive Nutrition Educator