What porridge is low FODMAP?

Low FODMAP porridge is made with rolled oats, lactose-free milk, and gut-friendly fruits like kiwi or strawberries. It avoids high-FODMAP ingredients like honey, dried fruit, and dairy milk.

Which porridge is good for IBS?

Porridge that uses low FODMAP ingredients—like rolled oats, lactose-free milk, and chia seeds—is best for IBS. It supports digestion and avoids bloating triggers.

Is buckwheat low in FODMAP?

Yes, buckwheat is low in FODMAPs in controlled portions. About ¼ cup uncooked buckwheat groats is considered safe.

Is quinoa porridge low in FODMAP?

Yes, cooked quinoa is low in FODMAPs when consumed in 1-cup portions. It’s a great porridge alternative for people avoiding oats or gluten.

Low FODMAP Porridge Recipe – Comfort Food for IBS

Name: Low FODMAP Porridge Recipe That Soothes Your Gut and Starts Your Day Right
Prep time: 2 min
Cook time: 5 min
Total time: 7 min
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

Low FODMAP Porridge Recipe That Soothes Your Gut and Starts Your Day Right

Print Recipe

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.

Author: Sarah
Prep Time: 2
Cook Time: 5
Total Time: 7
Yield: 1 serving 1x
Category: Breakfast
Method: Stovetop
Cuisine: Low FODMAP

Ingredients

Scale

All ingredients in this low FODMAP porridge recipe are IBS-safe and gut-friendly.

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

Find it online: https://spoonrecipes.com/low-fodmap-porridge-recipe/