Ingredients
- 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
Method
- 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.
Nutrition
Serving: 1jar (approx. 250g)Calories: 225kcalCarbohydrates: 35gProtein: 6gFat: 7gSaturated Fat: 0.5gPolyunsaturated Fat: 6gSodium: 5mgFiber: 7gSugar: 7g
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.
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