Low FODMAP Porridge Recipe

low fodmap porridge whatthefod

Porridge is a great breakfast for a quick meal to make as part of the low FODMAP diet. It also contains loads of fibre which is great for your digestion and means you stay full throughout the day. But how do you make low FODMAP porridge? The one tough thing with porridge is the fact that you can’t have it with Soya or Milk (if you are lactose intolerant). So if you aren’t making it at home and you are out and about, then ask the restaurant to make it with water or even better, with almond milk if they have it.

Low FODMAP Porridge

I realise porridge can be a bit boring, but I promise you can “spice it up” with a whole variety of low FODMAP toppings.

This is my go-to porridge, which I think makes for a really creamy yet healthy tasting breakfast:


  • 1 cup of oats
  • 2 cups of almond milk
  • 1 tablespoon of peanut butter
  • 1 teaspoon of cinnamon
  • Handful of fresh blueberries


Put the oats in a saucepan and pour in the almond milk if the mixture is too thick for you, then add water to the mixture.

Simmer for 4 mins stirring as you go. (You can also microwave if you find that easier).

Add the cinnamon and peanut butter as you make it and leave adding the blueberries until right at the end.

There are lots of other great toppings that you could add which are low in FODMAPs:

  • banana
  • maple syrup
  • raspberries
  • vanilla
  • dark chocolate
  • seeds etc.

I like to enjoy my low FODMAP porridge with a cup of fresh mint or green tea. Delicious.

What is your favorite low FODMAP porridge topping?





1 Comment

  • Reply
    Louise Barcock
    December 18, 2016 at 8:37 pm

    Great receipe I have this most mornings. I play tennis 10 to 15 hours a week so need to start the day full, this is delicious and so filling. I love mine topped with map,e syrup, blueberries, raspberries and walnuts but I need to experiment!

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