Gut-Friendly Oat Porridge (Low FODMAP, Dairy Free)
Soothing the Gut: A Delicious Oat Recipe for IBS-Friendly Living
Living with Irritable Bowel Syndrome (IBS) often means navigating a maze of trigger foods, unpredictable symptoms, and frustrating flare-ups. As a dietitian passionate about making nutrition approachable and delicious, I know firsthand how food can either be a source of discomfort—or a powerful tool for relief. That’s why I’m excited to share this gut-friendly oat recipe that’s gentle, nourishing, and perfect for those managing IBS.
Why Oats?
Oats are one of nature’s quiet heroes when it comes to digestive health. They’re rich in soluble fiber, particularly beta-glucan, which forms a soothing gel-like consistency in the gut. This helps regulate bowel movements—supporting both constipation and diarrhea—two of the hallmark symptoms of IBS.
But not all oats are created equal. For individuals with IBS, it’s important to choose low FODMAP portions of oats (typically rolled oats in moderate amounts), especially during a flare-up or elimination phase of the low FODMAP diet. The recipe below uses just the right amount to be both safe and satisfying.
What Makes This Recipe Gut-Friendly?
This isn’t just any oat recipe—it’s designed with the sensitive gut in mind. Here’s why it works well for IBS:
- Low-FODMAP Ingredients: All ingredients are selected to be gentle on digestion, avoiding common triggers like excess fructose, lactose, and polyols.
- Prebiotic Boost: A small amount of ground flaxseed adds a touch of prebiotic fiber, which may help support a healthy gut microbiome—without overwhelming sensitive systems.
- Customizable for Tolerance: Whether you’re dealing with constipation-predominant (IBS-C), diarrhea-predominant (IBS-D), or mixed-type IBS, this recipe can be tailored with appropriate toppings and textures to suit your needs.
The Power of Routine
Many of my clients with IBS find that incorporating a consistent breakfast routine helps their symptoms feel more manageable. Starting your day with a bowl of nourishing oats sets a calm tone for the gut—especially when paired with mindful eating habits and stress-reducing routines.
Ready to Try It?
Here’s my go-to Gut Friendly Oat Recipe—soothing, simple, and full of flavour. It’s a great base for adding low-FODMAP toppings like kiwi, strawberries, pumpkin seeds, or a drizzle of maple syrup.
Gut-Friendly Oat Porridge (Low-FODMAP, Dairy-Free)
Ingredients (1 serving):
• ½ cup rolled oats (gluten-free if needed)
• 1 cup water or low-FODMAP plant milk (e.g., almond milk or lactose-free milk)
• 1 tbsp chia seeds (optional – helps with digestion and adds fiber)
• 1 small banana, sliced (ripe but not overripe – low-FODMAP portion is half to 1 small banana)
• 1 tsp maple syrup or a drizzle (natural sweetener, IBS-friendly in moderation)
• 1 tbsp peanut butter or almond butter (natural, without added sugars or sweeteners)
• A sprinkle of ground cinnamon (soothing and anti-inflammatory)
Optional Add-ons (still gentle):
• Blueberries (low-FODMAP serving: up to ¼ cup)
• Grated zucchini or carrot (adds fiber and moisture, easy on digestion)
• Pumpkin seeds or flaxseeds (small amount for fiber & healthy fats)
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👩🍳 Instructions:
1. In a small saucepan, combine the oats and liquid. Bring to a gentle simmer over medium heat.
2. Stir in chia seeds (if using) and cook for 5–7 minutes, stirring occasionally, until thick and creamy.
3. Remove from heat. Stir in cinnamon and peanut butter.
4. Top with banana slices, a drizzle of maple syrup, and any optional toppings.
5. Let it cool slightly and enjoy!
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💡 Tips for IBS:
• Portion size matters – too much of even a low-FODMAP food can be triggering.
• Go slow on fiber if you’re having a flare; try skipping chia or seeds if you’re sensitive.
• Use lactose-free or almond milk (coconut milk can also work if it’s the thin kind, in small amounts).
• Avoid sweeteners like sorbitol, xylitol, or honey in larger quantities.
Final Thoughts
Managing IBS isn’t about perfection—it’s about learning what works for your unique body. Recipes like this are small but mighty tools to help you reconnect with food in a positive, nourishing way. If you’re navigating IBS and unsure where to begin, consider working with a dietitian trained in the low FODMAP approach and non-diet principles. You deserve to feel good in your body – and enjoy your meals, too.
Have questions or want to learn more about IBS and gut health? Feel free to reach out to us on 5253 5808 or info@nutrismart.mu | Do check our unique online group coaching program – the Food Freedom Journey Program (Next batch starting soon)
With Love,
Yovanee & Emma
NutriSmart Team