FODMAP oatmeal breakfast
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Low FODMAP Oatmeal Breakfast

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Today I share a recipe for a low FODMAP oatmeal breakfast. This is a high fiber and very nutritious breakfast. Enough to keep you going for the whole morning!

It’s a lovely warm breakfast to kickstart your day. But if you’re not that much into a warm breakfast, you can also make it as overnight oats to keep it cool.

If you use certified gluten-free oats, the breakfast is also completely gluten-free!

FODMAP oatmeal breakfast


The low FODMAP diet is generally low in fiber since a lot of fruit, vegetables, whole grains, legumes and nuts are limited because of their FODMAP content. Studies have shown, that following a low FODMAP diet for a longer period of time, will reduce the abundance of the bacteria in your gut. A reduction of the bifidobacteria is most evident. This is bad because bifidobacteria are linked to immunological and metabolic health and healthy aging. If you want to read more about the gut bacteria, check my article on gut bacteria and body weight.

Maintaining a healthy gut microbiome during the FODMAP diet is easier under the guidance of a specialized dietitian (like me!). Click here to schedule a free symptom assessment.

In general, it is advised to consume at least 30 grams of fiber a day, but most people don’t even make it up to 20 grams! The fiber is the main source of nutrition for your gut bacteria and they provide prebiotics. All to keep your gut healthy! Another fun side effect of fiber is that it helps keep your stools regular (as long as you drink enough with them, that is) so the chances of becoming constipated are far less!

So it’s clear that it’s massively important to get enough fiber while following the FODMAP diet. And this low FODMAP oatmeal breakfast will get you off to a kickstart with 12 grams of fiber! That’s 40% of your daily fiber recommendation.

So prep yourself for the most nourishing breakfast you’ve ever had! And let me know what you think about it.


FODMAP oatmeal breakfast

FODMAP Oatmeal Breakfast

Recipe by Positive Gut -

This lovely, high fiber, low FODMAP oatmeal breakfast (also gluten-free!) will keep you going all morning! Off to a great start! If you don't like warm breakfasts, just use this recipe to make yourself overnight oats.
Cook Time 5 mins
Total Time 5 mins
Servings 1 person


  • 40 grams oats Max. 52 grams per person is low FODMAP. Use instant/quick oats for a quick breakfast! Or certified gluten-free ones for a gluten free breakfast.
  • 200 ml almond milk
  • 15 grams peanut butter
  • 15 grams flaxseed use ground flaxseeds. Max. 15 grams per person is low FODMAP
  • 10 grams sunflower seeds
  • 10 grams pumpkin seeds
  • 3 brazil nuts
  • maple syrup
  • ground cinnamon


Warm Oatmeal

  • Take a small pot. Fill it with 40 grams of oats, 200 ml of almond milk and a dash of ground cinnamon. Place the pot on the stove on medium fire.
  • While the oatmeal heats up, put the peanut butter, flaxseed, sunflower seeds, pumpkin seeds and Brazil nuts in a bowl. Stir the oatmeal in the pot occasionally.
  • Once the oatmeal has heated and thickened enough (you can generally see bubbles start to form, the desired thickness can vary per person) put the oatmeal in the bowl and mix with the other ingredients. Drizzle a little bit of maple syrup on top and enjoy!

Overnight Oats

  • If you like your breakfast cool in the morning. Combine all the ingredients, except for the maple syrup and peanut butter, in a jar (for example an empty jam jar) the night before and put it in the fridge. The next morning, just add some maple syrup and the peanut butter and your breakfast is good to go!

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  1. Hi Madam,
    I am Ravishankar from Bangalore from past 1 and half years I am suffering from IBS and taking treatment but still no solution for this so can you help it out

    1. Hi Ravishankar, sorry to hear you’ve been dealing with IBS for 1,5 years now.
      I can help you figure out your solution to IBS through 1:1 consultation, but I do not specialize in Indian food patterns. It might be more suitable to look for a dietitian near you. Let me know if you want to talk about it.

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