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Low FODMAP grits in a rustic bowl with creamy texture and melted butter

Low FODMAP Grits (Monash-Verified & IBS-Safe)

James Rivera
Low FODMAP, Monash-verified creamy grits tested 6 times and approved for IBS/SIBO support. Safe at one 255g cooked serving with lactose-free dairy and exact serving guidance.
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Breakfast, Side Dish
Cuisine American (Southern)
Servings 4 servings
Calories 210 kcal

Ingredients
  

  • 1 cup stone-ground yellow cornmeal (Monash-verified safe at 255g cooked serving)
  • 2 cups lactose-free whole milk
  • 2 cups filtered water
  • 1/2 tsp kosher salt
  • 2 tbsp unsalted butter

Instructions
 

  • Add the lactose-free milk, water, and kosher salt to a heavy-bottomed pot and bring to a gentle simmer, not a rolling boil.
  • Slowly pour in the stone-ground cornmeal while whisking constantly to prevent lumps from forming.
  • Reduce to low heat and cook for about 25 minutes, whisking frequently, until the grits are smooth and creamy.
  • Stir in the unsalted butter at the end for richness. Do not add risky flavored instant packets or high-FODMAP seasoning blends.
  • Serve warm. Keep one serving to about 255g cooked to stay within the low FODMAP serving target.

Notes

Serving size matters: 1 serving = 255g cooked. Keep to one serving at a time during the elimination phase. Wait 3-4 hours before another potentially stacking meal. Use plain stone-ground cornmeal, not flavored instant grits.

Nutrition

Calories: 210kcalCarbohydrates: 31gProtein: 6gFat: 7gFiber: 2g
Keyword fodmap safe, fodmap safe polenta, ibs friendly, ibs friendly grits, low fodmap, low fodmap grits, monash approved, monash approved cornmeal, sibo diet
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