Can I prepare overnight oats for the whole week?

Yes! Prepare up to 4 jars and store them in the fridge for 3–4 days. For best texture, consume within 48 hours.

Is Greek yogurt okay in overnight oats?

Only if it’s lactose-free and doesn’t include high-FODMAP additives like inulin, honey, or chicory root.

What’s the best milk alternative for overnight oats?

Unsweetened almond milk is the safest, followed by rice milk or lactose-free dairy milk. Always check labels.

Can I freeze overnight oats?

Not recommended. Freezing ruins the creamy texture and can cause ingredient separation.

Are steel-cut oats okay?

No. They’re not Monash-tested and are harder to digest raw. Stick with rolled oats (½ cup dry per serving).

Overnight Oats Low FODMAP – 5 Gut-Safe Tricks for IBS Relief

Name: Overnight Oats Low FODMAP – A Gut-Friendly Breakfast That Works While You Sleep
Prep time: 5 min
Total time: 8 h
Cuisine: Gut-Friendly
Ingredients: ½ cup rolled oats (certified gluten-free); 1 cup unsweetened almond milk; 1 tbsp chia seeds; 1 tbsp maple syrup (optional); ½ firm banana, sliced; ¼ cup sliced strawberries; 1 tsp cinnamon

Overnight Oats Low FODMAP – A Gut-Friendly Breakfast That Works While You Sleep

Print Recipe

Creamy, gut-friendly overnight oats made with almond milk, chia seeds, and fresh fruit—perfect for a low FODMAP, IBS-safe breakfast.

Author: Sarah
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 8 hours
Yield: 1 serving 1x
Category: Breakfast
Method: No-Cook
Cuisine: Gut-Friendly

Ingredients

Scale

All the IBS-safe ingredients

½ cup rolled oats (certified gluten-free)

1 cup unsweetened almond milk

1 tbsp chia seeds

1 tbsp maple syrup (optional)

½ firm banana, sliced

¼ cup sliced strawberries

1 tsp cinnamon

Instructions

1. In a 12 oz mason jar, combine oats, almond milk, chia seeds, maple syrup, and cinnamon.

2. Stir well to evenly distribute the ingredients.

3. Add sliced banana and strawberries on top—do not mix.

4. Seal the jar and refrigerate overnight (at least 6 hours).

5. In the morning, stir and enjoy cold or heat briefly if preferred.

Notes

Use only rolled oats—not steel-cut or instant—for proper soaking.

Stick to portion sizes to stay within low FODMAP guidelines.

Optional toppings: kiwi, pumpkin puree, peanut butter (all in Monash-recommended amounts).

Can be stored in the fridge for up to 4 days.

Nutrition

Serving Size: 1 jar (approx. 250g)
Calories: 225
Sugar: 7g
Sodium: 5mg
Fat: 7g
Saturated Fat: 0.5g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 35g
Fiber: 7g
Protein: 6g
Cholesterol: 0mg

Keywords: overnight oats low FODMAP, IBS breakfast, gut health, dairy-free oats

Find it online: https://spoonrecipes.com/overnight-oats-low-fodmap/