Recipes

Plant Based, Low Fodmap Porridge Recipe

Are you trying to go plant based while on the low fodmap diet? Here’s my go-to low fodmap porridge recipe!

Going plant based can be challenging, but it’s made more difficult if you are following the Low Fodmap diet. If you’re unfamiliar with the Low Fodmap diet, it’s essentially a diet that limits certain carbohydrates that are difficult for people with IBS, SIBO, and other gut conditions to digest.

I have SIBO, which stands for Small Intestinal Bacterial Overgrowth. Many different foods like beans, chickpeas, cauliflower and dried fruit cause me a lot of digestive distress. I’ve been experimenting with different foods over the last few weeks to see what agrees with me and what doesn’t.

It’s a difficult process and it can feel very restrictive at times. However, I find this recipe to be well tolerated!

Porridge is a great meal for breakfast, especially in the colder months when you crave something warm and nourishing. It ticks all of the boxes:

  • Keeps you feeling full
  • Balanced
  • Healthy
  • Gentle on the stomach

This recipe can be adjusted to suit your taste and dietary requirements. For instance, almond milk can be swapped for oat, soya or rice. The banana can be swapped for another type of fruit like berries. If you like something a little sweeter, feel free to add a bit of honey, maple syrup or table sugar. Either way, you can make this recipe work for you!

Read more: 5 tips for a perfect self care Sunday

Ingredients For This Low Fodmap Porridge Bowl:

  • 1/3 cup of wholegrain rolled oats
  • 1 cup of unsweetened almond milk (adjust for a thicker or thinner consistency)
  • Half a banana (I can tolerate half of a ripe banana, but if you’re sensitive you could try an unripe banana. Sub for berries or a Low Fodmap fruit)
  • 2 tablespoons of chopped almonds
  • 1 teaspoon of ground flaxseed
  • Dash of cinnamon
  • Optional: 1 teaspoon of honey, maple syrup, or another sugar/sweetener of your choice. I prefer to go without most days! If you can tolerate raisins or dates, they can help to naturally sweeten it up

The Recipe

I use a microwave for this recipe, but it can be done on the stove, as well. Obviously, it’s much quicker in the microwave, so that’s something to consider beforehand.

  1. Add the oats and the milk to a heatproof bowl
  2. Put it in the microwave for 2 minutes on 800 watts (adjust the cooking time depending on watts. You can check it after a minute and determine how much longer it needs)
  3. Allow it to stand for a few seconds
  4. Take the bowl out of the microwave and add the flaxseed, cinnamon and nuts. Stir thoroughly
  5. Slice up the banana and layer it on top

That’s it! This recipe works so well because you’re getting the right amount of carbs, protein, fats and those very important vitamins. If you’re following the Low Fodmap diet, you can swap out the almonds for macadamia nuts, Brazil nuts, pecans or pine nuts. Just be careful with portion size – that’s the difference between a bloat-free meal and a really uncomfortable meal.

Here are some safe servings:

  • Macadamia nuts – 20
  • Peanuts – 32
  • Pecans – 10 halves
  • Chestnuts – 20
  • Pine nuts – 1 tablespoon
  • Walnuts – 10 halves

You should remember that a Low Fodmap isn’t a permanent solution. Over time, you should be able to add more foods back into your diet, even if it’s only in small amounts. It’s all about finding what works for you and what doesn’t. There might be some foods that you can’t tolerate at all, so it’s best to avoid them whenever possible. Working with a nutritionist can be very helpful, especially if you suspect SIBO or an underlying gut issue.

Hello! Welcome to Eco Cozza, a website all about living sustainably, slowly, and intentionally. I'm passionate about reducing waste, plastic and harmful chemicals in my everyday life.

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