Low FODMAP Oatmeal
Oatmeal is one of the most iconic breakfasts. I’m sure we have all had the boring cardboard flavoured kind when growing up. Most of you out there probably didn’t enjoy it too much, and may even still be skeptical to it.
We are now going to put an end to that and teach you how to make a delicious and fresh Low FODMAP bowl of oatmeal for you to enjoy!
Cooking the oatmeal
There are 2 ways that you can cook oatmeal. The quicker/lazier way using a microwave, or the slower but more controlled way using the stovetop.
As per the recipe you use 1 part of oats and 2 parts of water or liquid of your choice. Mix the oats, liquid and a pinch of salt in a microwave safe bowl or plate. Microwave on the highest setting (about 800W, adjust cooking time based on your microwave) for about 3 minutes. You can stop after half the time and mix the oatmeal around to make sure it cooks evenly.
The stovetop method
The traditional way of cooking oatmeal is in a saucepan over medium heat. This takes around 3 minutes of cooking + a few minutes for the ingredients to come up to temperature. This is the method mentioned in the recipe below, and also our preferred way of cooking it. It just seems to come out tasting better and having a more silky smooth texture. All you need to keep in mind is to stir it frequently to prevent it sticking and burning to the bottom of your pan.
Finding your favourite toppings
It can be tricky to navigate the various fodmap content of fruit and berries. It may seem impossible to find a combination of berries and fruit that tastes good together. Some combinations that we recommend you to try:
Strawberry and Kiwi
Raspberry and Strawberry
Orange and Kiwi
You should always double check quantities with the MONASH low FODMAP app.
If you liked this recipe
Low FODMAP Oatmeal
- 100 ML Oats 35grams
- 200 ML Lactose free Milk or Water
- 1 pinch Salt
Fruit & Toppings
- 20 grams Strawberries 1-2 Strawberries
- 60 grams Orange 4-5 Wedges
- 30 grams Banana Unripe
- 20 grams Blueberry 6-8 blueberries
- 5 grams Coconut Shredded
- Add the oats, liquid and salt into a saucepan.
- Cook over medium low heat for around 3 minutes. Stir often to prevent it from burning.
- Pour into a bowl and top with the fruit and shredded coconut.