Low FODMAP Porridge Recipe

This creamy Low FODMAP Porridge is made with rolled oats, lactose-free milk, water, pure maple syrup, and a warming touch of cinnamon. The result is a comforting, smooth, and gut-friendly breakfast bowl that provides lasting energy without digestive distress. This recipe is a perfect cozy meal for a chilly morning and makes enough for one satisfying serving.

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Low FODMAP Porridge Ingredients

• 1/2 cup rolled oats (use old-fashioned rolled oats, not quick oats)
• 1 cup lactose-free milk (or unsweetened almond milk)
• 1/2 cup water
• 1 tbsp pure maple syrup (optional, for sweetness)
• 1/2 tsp vanilla extract (optional)
• 1/4 tsp cinnamon (optional)
• Pinch of salt

Optional Low FODMAP Toppings:

• 1 tbsp chia seeds
• 1 tbsp peanut butter (natural, no inulin or chicory root)
• 1/4 cup blueberries (approx. 40g)
• 1/4 cup strawberries (approx. 65g)
• 1 tbsp pumpkin seeds
• 1 tbsp lactose-free yogurt

How To Make Low FODMAP Porridge

1. Combine the base: In a small saucepan, combine the rolled oats, lactose-free milk, and water. Add a pinch of salt and give it a quick stir to mix everything together.
2. Bring to a simmer: Place the saucepan over medium heat. Cook, stirring frequently, until the liquid begins to gently bubble.
3. Simmer until creamy: Reduce the heat to low to maintain a gentle simmer. Cook for 5–7 minutes, stirring often to prevent sticking, until the oats are soft and the porridge has reached your desired creamy consistency.
4. Add flavor: Remove the pot from the heat. Stir in the maple syrup, vanilla extract, and cinnamon (if using) until well combined.
5. Serve warm: Pour the porridge into a bowl and top immediately with your favorite low FODMAP toppings like fresh berries, seeds, or a dollop of peanut butter.

Recipe Tips

• Stir Frequently: Stirring the oats while they simmer releases their natural starches, creating a creamier texture without needing heavy cream. It also ensures the oats don’t stick to the bottom of the pot.
• Adjust the Consistency: If you prefer a thinner porridge, add a splash more water or milk at the end of cooking. If you like it thicker, let it simmer for an extra minute or two.
• Salt is Key: Don’t skip the pinch of salt. It doesn’t make the porridge salty; instead, it highlights the natural nuttiness of the oats and balances the sweetness of the maple syrup.
• Microwave Option: If you are in a rush, you can combine the ingredients in a large microwave-safe bowl and cook on high for 2–3 minutes, stopping to stir halfway through.

What To Serve Low FODMAP Porridge

This porridge is a warm, standalone breakfast, but you can pair it with a side of scrambled eggs or a hard-boiled egg for added protein to keep you full longer. A hot cup of peppermint tea or a lactose-free latte makes for a comforting beverage companion. For extra texture, serve with a small side of low FODMAP fruit salad containing honeydew melon and kiwi.

How To Store Low FODMAP Porridge Leftovers

• Refrigerate: Store any leftover porridge in an airtight container in the refrigerator for up to 3 days. It will thicken as it cools.
• Reheat: To reheat, place the porridge in a pot or microwave-safe bowl. Add a splash of milk or water to loosen the texture and heat until warm.

Low FODMAP Porridge Nutrition Facts

Serving Size: 1 bowl

• Calories: 320 kcal
• Total Fat: 6g
• Saturated Fat: 1g
• Cholesterol: 5mg
• Sodium: 180mg
• Total Carbohydrate: 52g
• Dietary Fiber: 5g
• Sugars: 18g
• Protein: 12g

Frequently Asked Questions

• Is all oatmeal low FODMAP? Rolled oats and quick oats are generally considered low FODMAP in servings up to 1/2 cup (uncooked). However, avoid flavored instant oatmeal packets, which often contain high FODMAP sweeteners, fruit concentrates, or milk powders.
• Can I make this with just water? Yes, you can use all water instead of a milk mixture. However, the result will be less creamy and lower in protein. Using a mix of water and lactose-free milk offers the best balance of texture and flavor.
• Why do I feel bloated after eating oats? Even though oats are low FODMAP, they are high in fiber. If your body isn’t used to a high-fiber diet, eating a large bowl might cause some bloating. Drinking plenty of water can help manage fiber digestion.

Try More Recipes:

• Low FODMAP Pancakes Recipe
• Low FODMAP Overnight Oats Recipe
• Low FODMAP Omelette Recipe