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FODMAP oatmeal breakfast

FODMAP Oatmeal Breakfast

Recipe by Positive Gut - positivegut.com

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!