FreeIbs Ibd
Low-FODMAP Banana Oatmeal
Rolled oats simmered in lactose-free milk with sliced banana and cinnamon, topped with blueberries.
Servings
2 bowls
Prep
5 min
Cook
5 min
Swapping in lactose-free milk is the small change that makes this oatmeal work for a low-FODMAP approach, without changing much about how it's made — oats simmered until soft, then a small ripe banana and a dusting of cinnamon stirred through at the end.
Bananas, in modest amounts, and blueberries are both generally considered low-FODMAP fruit choices, which makes this a comfortable bowl if you're managing IBS or IBD and watching which fruits you eat. It's a gentle, familiar breakfast that doesn't ask you to give up oatmeal entirely.
Ingredients
- 1/2 cup rolled oats
- 1 cup lactose-free milk or water
- 1 small ripe banana — sliced
- 1/2 teaspoon cinnamon
- 1 teaspoon maple syrup or honey — optional
- 1/4 cup blueberries — optional, for topping
Instructions
- 1Bring lactose-free milk or water to a gentle boil in a small pot.
- 2Add rolled oats and cook for 3–4 minutes, stirring occasionally until soft.
- 3Stir in sliced banana and cinnamon. Cook for another minute.
- 4Transfer to bowls and drizzle with maple syrup or honey if desired. Top with blueberries.
Nutrition
190
Calories
7g
Protein
36g
Carbs
3g
Fat
4g
Fiber