Struggling with bloating or IBS symptoms after a low FODMAP porridge recipe gone wrong? You’re not alone. Finding a porridge that’s both comforting and gut-friendly can feel like a challenge until now. This low FODMAP porridge recipe is a warm, hearty solution that supports digestion, reduces triggers, and tastes downright amazing.
Made with rolled oats, lactose-free milk, and IBS-safe toppings like kiwi, strawberries, and chia seeds, this porridge is a delicious alternative to the common gut-wrecking bowl. Whether you’re in the elimination phase of the FODMAP diet or just want to eat cleaner, this recipe fits beautifully into your lifestyle.
You’ll learn what makes it low FODMAP, who it helps, how it supports your gut, what goes into it, and how to make it step-by-step. It’s a satisfying, no-fuss meal you can prep in minutes, just like our overnight oats or banana pancakes.
Direct Answer Section
What porridge is low FODMAP?
Low FODMAP porridge is made from rolled oats (up to ½ cup cooked), lactose-free milk, and toppings like kiwi, strawberries, or chia seeds. It avoids high-FODMAP ingredients like honey, apples, or dried fruit and supports digestion while preventing bloating.
Which porridge is good for IBS?
IBS-friendly porridge is one that’s high in soluble fiber, low in fermentable sugars, and easy to digest. Rolled oats cooked in lactose-free milk with IBS-safe fruits make a gentle, satisfying breakfast that minimizes symptoms and keeps you full longer.
Is buckwheat low in FODMAP?
Yes, buckwheat is low FODMAP in moderate servings. It’s a gluten-free seed often used as a porridge base and is safe for most people with IBS. One serving (up to ¼ cup buckwheat groats, uncooked) is considered low FODMAP.
Is quinoa porridge low in FODMAP?
Quinoa porridge can be low FODMAP if made with moderate portions—up to 1 cup cooked quinoa is considered safe. When paired with lactose-free milk and low FODMAP fruits, it becomes a protein-rich, digestion-friendly breakfast option.
Table of Contents
How It Works
This low FODMAP porridge recipe works because it aligns with how your digestive system processes food, slowly, gently, and predictably. FODMAPs are fermentable sugars that break down rapidly in the gut, often leading to gas, bloating, and discomfort.
According to Johns Hopkins Medicine, the low FODMAP approach is more than a trend it’s a clinically supported process that helps people identify their personal food triggers through phased elimination and reintroduction. It’s not just about cutting foods; it’s about discovering what your gut can safely enjoy.
The key is replacing high-FODMAP ingredients (like honey, regular milk, and dried fruits) with nourishing, gut-friendly alternatives:
- ✅ Rolled oats contain soluble fiber that slows digestion and promotes regularity.
- ✅ Lactose-free milk offers creaminess and protein without gas or cramping.
- ✅ Chia or flaxseeds deliver omega-3s and fiber, supporting gut motility.
- ✅ Fruits like kiwi and strawberries provide natural sweetness and vitamin C while staying within safe FODMAP thresholds.
This porridge also encourages mindful eating, which can further reduce digestive stress and improve nutrient absorption. Instead of leaving you bloated or drained, it delivers steady fuel, ideal for busy mornings or IBS-sensitive days.
For even more meal inspiration that respects both lactose intolerance and FODMAP sensitivity, be sure to explore our complete guide to lactose-free low FODMAP recipes. It’s packed with breakfast, lunch, and snack ideas designed to support your gut without sacrificing flavor.
If you’re already enjoying our overnight oats or banana pancakes, this porridge will fit right in comforting, filling, and completely tummy-safe.
What It’s Made Of
Clean ingredients that love your gut.
This low FODMAP porridge recipe uses real, familiar ingredients, nothing mysterious or artificial. Each element has been carefully selected based on Monash University’s FODMAP guidelines to keep your gut calm and your taste buds happy.
| Ingredient | Why It Works for IBS-Friendly Diets |
|---|---|
| Rolled oats | Low in FODMAPs in ½ cup servings; provide beta-glucan fiber |
| Lactose-free milk | Creamy texture without triggering gas or bloating |
| Chia or flaxseeds | Adds omega-3s, soft bulk fiber, helps with satiety |
| Strawberries | Low FODMAP at 5–6 berries per serving |
| Kiwi slices | Gut-friendly, adds vitamin C and a slight tang |
| Banana (¼) | Use just-ripe (firm) banana to stay low FODMAP |
Optional swaps include unsweetened almond or rice milk, or adding a few blueberries or pecans for extra texture and flavor. These all remain within the safe zone when used in proper amounts.
How to Make It
Simple steps to create the perfect low FODMAP porridge every time.
This low FODMAP porridge recipe is as easy to make as it is gentle on your gut. With just a few everyday ingredients and five minutes on the stove, you’ll have a creamy, warm, and IBS-safe breakfast ready to go. Here’s how to make it:
Ingredients (1 serving)
- ½ cup rolled oats (certified gluten-free if needed)
- 1½ cups lactose-free milk (or almond/rice milk)
- ½ kiwi, peeled and sliced
- 2–3 strawberries, sliced
- ¼ firm banana, sliced
- 1 tablespoon chia seeds or ground flaxseeds
- Optional: a sprinkle of cinnamon or crushed walnuts
Instructions
- In a small saucepan, add rolled oats and lactose-free milk.
- Stir gently and bring to a soft boil over medium heat.
- Simmer for 4–5 minutes, stirring often to avoid sticking.
- Pour the porridge into a bowl.
- Top with sliced kiwi, banana, strawberries, and chia seeds.
- Add optional cinnamon or chopped nuts for flavor and crunch.
Tips for Customization
- Want more protein? Add a spoonful of peanut butter (limit to 1 tbsp).
- Prefer a cold version? Use the same base ingredients for overnight oats.
- Try this with banana pancakes for a gut-friendly brunch.
Why This Recipe Works
You don’t need expensive or exotic ingredients to eat well on the low FODMAP diet. This low FODMAP porridge recipe proves that with a few smart swaps, you can still enjoy a nourishing, cozy breakfast that won’t leave your stomach in knots.
FAQs About Low FODMAP Porridge
What porridge is low FODMAP?
Low FODMAP porridge is one made with rolled oats, lactose-free milk, and safe fruits like kiwi or strawberries. Oats are only low FODMAP in portions of ½ cup cooked, so larger servings can trigger symptoms. The key is skipping high-FODMAP toppings like honey, dates, or apples. Using ingredients that are naturally low in fermentable sugars, this porridge gives you a warm, satisfying breakfast without discomfort.
For variety, you can even make a quinoa or buckwheat version, just be mindful of portion sizes. Combine with toppings like chia seeds or a drizzle of maple syrup (not honey) for a flavorful finish.
Which porridge is good for IBS?
The best low FODMAP porridge recipe for IBS is one that’s high in soluble fiber and low in FODMAPs. Soluble fiber absorbs water and moves more slowly through the gut, which helps regulate digestion without triggering gas or bloating. That’s why this low FODMAP porridge recipe is ideal. It’s filling, blood sugar-friendly, and soothing, especially when made with lactose-free milk and gut-friendly fruit.
If you’re managing IBS symptoms daily, try rotating this with our overnight oats to keep things easy, especially on busy mornings.
Is buckwheat low in FODMAP?
Yes, buckwheat is low FODMAP, particularly when used in whole groat or flour form. A safe serving is about ¼ cup uncooked buckwheat groats, which yields a fluffy porridge when simmered in water or lactose-free milk. It’s also gluten-free, rich in protein, and naturally anti-inflammatory—making it a solid choice for IBS sufferers looking to mix things up beyond oats.
Is quinoa porridge low in FODMAP?
Quinoa porridge is another excellent option. Cooked quinoa is low FODMAP in portions of 1 cup and is loaded with plant-based protein and gentle fiber. It’s ideal for those who are sensitive to grains or want to go gluten-free. Cook it just like oats, and use the same toppings from this recipe, like kiwi, banana (¼), and strawberries for a delicious twist on the classic.
Conclusion
This low FODMAP porridge recipe is more than just breakfast, it’s a gentle, gut-friendly start to your day that doesn’t compromise on comfort or nutrition. By using smart ingredient swaps like rolled oats, lactose-free milk, and low FODMAP fruits, you can enjoy a warm, satisfying bowl without triggering IBS symptoms.
Whether you’re managing your digestive health, following a FODMAP elimination phase, or simply looking for a better breakfast option, this porridge delivers taste, texture, and relief in every bite. It’s become a go-to in my own routine, and for good reason, it works.
Want more gentle breakfast ideas? Check out our overnight oats low FODMAP or dive into fluffy banana pancakes that are also IBS-safe.
PrintLow FODMAP Porridge Recipe That Soothes Your Gut and Starts Your Day Right
This low FODMAP porridge recipe is a warm, gut-friendly breakfast made with rolled oats, lactose-free milk, and IBS-safe fruit toppings. Ready in 5 minutes.
- Prep Time: 2
- Cook Time: 5
- Total Time: 7
- Yield: 1 serving 1x
- Category: Breakfast
- Method: Stovetop
- Cuisine: Low FODMAP
Ingredients
½ cup rolled oats
1½ cups lactose-free milk (or almond/rice milk)
½ kiwi, sliced
2–3 strawberries, sliced
¼ firm banana
1 tbsp chia seeds or flaxseeds
Optional: cinnamon, pecans
Instructions
1. Add oats and milk to a saucepan.
2. Bring to a gentle boil.
3. Simmer for 4–5 minutes, stirring occasionally.
4. Pour into a bowl.
5. Top with fruit and seeds.
6. Add cinnamon or nuts if desired.
Notes
Use certified gluten-free oats if needed.
Stick to low FODMAP fruit portions.
Add maple syrup for sweetness.
Try chilled as overnight oats.
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 6g
- Sodium: 40mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 6g
- Protein: 7g
- Cholesterol: 0mg
Keywords: low FODMAP porridge recipe, IBS breakfast, gut-friendly oatmeal