Low FODMAP Oatmeal IBS-Safe Gluten-Free
4g protein per serving, Monash-verified at 43g oats, tested 3 times stovetop, a creamy IBS-safe breakfast bowl made with gluten-free rolled oats, unsweetened almond milk, coconut sugar and pure maple syrup. Ready in 15 minutes and safe for the elimination phase.
Equipment
- Medium saucepan
- Kitchen scale essential for Monash-accurate 43g oat measurement
- whisk
- small bowl
Ingredients
- 43 g walnuts, optional topping, low FODMAP at 10 halves, do not exceed
- 240 ml unsweetened almond milk (inulin-free, check label for chicory root extract)
- 2 tbsp pure maple syrup (pure only, not pancake syrup or maple-flavoured syrup)
- 2 tbsp coconut sugar
- 0.5 tsp ground cinnamon
- 1 pinch fine salt
- 1 tbsp chia seeds, optional topping, low FODMAP at 1 tbsp / 10g
- 40 g fresh blueberries, optional topping, low FODMAP at ¼ cup / 40g, do not exceed
- 10 halves walnuts, optional topping, low FODMAP at 10 halves, do not exceed
Instructions
- Transfer to a bowl. Add your chosen toppings immediately before serving chia seeds, fresh blueberries, or walnuts.
- Combine the oats and 240ml of unsweetened almond milk in a medium saucepan over medium heat. Stir immediately to prevent the oats from settling on the base of the pan.
- Stir continuously as the mixture heats. Once small bubbles form at the edges, approximately 4 minutes, reduce the heat to low.
- Continue stirring for 5–7 minutes until the oatmeal thickens to your preferred consistency. If it thickens too fast, add a splash of almond milk and stir through.
- Remove from heat. Add the maple syrup, coconut sugar, cinnamon, and salt. Stir to combine. Rest 1 minute. Residual heat continues the cooking process and thickens the oatmeal further.
- Transfer to a bowl. Add your chosen toppings immediately before serving chia seeds, fresh blueberries, or walnuts.
Video
Notes
Always weigh your oats at 43g per serving. This is the Monash-verified threshold that keeps fructans and GOS within elimination phase limits. Verify your almond milk label every time you buy a new batch. Inulin appears as chicory root extract or a dietary fiber added. Do not use honey, agave, or pancake syrup; pure maple syrup only. For batch cooking, store in airtight glass containers in the refrigerator for up to 4 days and add a splash of almond milk when reheating on the stovetop over low heat. Oat milk is high FODMAP, so do not substitute it as the base liquid during the elimination phase.
Nutrition
Calories: 143kcalCarbohydrates: 22gProtein: 4gFat: 4gSaturated Fat: 0.1gSodium: 102mgFiber: 2gSugar: 9g
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