How to Make Low FODMAP Porridge | healthylife (2024)

FAQs

Can you have porridge on a low FODMAP diet? ›

Porridge really is a perfect breakfast option, and are low FODMAP. In their natural form, oats do not contain gluten. However, oats may become contaminated with gluten during processing, and therefore should be avoided by those with coeliac disease or gluten-intolerance.

These are some of the options that have been tested: Quaker Steel Cut Oats: 40 grams is low FODMAP. Quaker Old Fashioned Oats (also the gluten-free version): 40 grams is low FODMAP. Quaker Quick 1-Minute Oats (also the gluten-free version): 40 grams is low FODMAP.

Millet is a versatile low FODMAP grain and makes a great porridge alternative if you can't tolerate oats. To make mornings easier, you can cook the millet in advance and reheat it with low FODMAP milk in the morning (see cooking notes below).

Chickpeas are generally a high FODMAP food due to their galacto-oligosaccharide (GOS) content. However, if you eat ¼ cup or less of canned chickpeas that have been rinsed and drained, they are actually low FODMAP. This is because FODMAPs are water-soluble and leach out of the chickpeas into the brine of the can.

Porridge made with dairy-free milk could be a simple and filling way for a person with IBS to enjoy a snack. Porridge oats contain a high amount of soluble fiber, which could help relieve IBS symptoms, according to the NIDDK . A person could add fiber to their diet gradually to avoid triggering gas.

Look for ingredients that are high in FODMAPs, such as wheat, garlic, and onion, and avoid products that contain them. Instead, choose products that are low in FODMAPs, such as gluten-free bread, lactose-free milk, and fruits and vegetables such as bananas, berries, melon, carrots, greens beans and lettuces.

Greek yogurt contains less lactose due to its production process making it a great low FODMAP option, as long as you're sticking to a low FODMAP serving size and adding only low FODMAP sugars/fruits/sweeteners (if any).

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

Raw oats are high in resistant starch, which is difficult for many people with IBS to digest. However cooked oats are low in resistant starch. What are resistant starches? Resistant starches are not digested in the small intestine, but in the large intestine where they can produce gas leading to IBS symptoms.

Rice, however, is considered a low FODMAP food. Both white and brown rice are low in FODMAPs, though you may want to limit your intake of red rice to 1 cup at a time. When including rice in a low FODMAP diet, remember that some varieties are more nutritious than others.

Is buckwheat a FODMAP? ›

Buckwheat groats are low FODMAP per lab testing by Monash University in amounts of ¾ cup (135 g) per serving. That is a generous amount of whole grain!

Eat a maximum of 40 g of hummus per serving to stay within the low FODMAP limit. If you couldn't find garlic-infused olive oil, you can also make your own: heat 3 tbsp of olive oil in a pan. When the oil is hot, add two cloves of garlic and leave them to simmer in the oil for 1 or 2 minutes.

Blueberries are a great low-FODMAP fruit serving because they are lower in fructose, which can be difficult for your body to digest. However, be sure to measure out the proper serving. One serving is approximately 20 berries.

A small serving of avocado (1.1 ounces) is low in FODMAPs and unlikely to cause symptoms, even among people who are sensitive to FODMAPs. It should be noted that avocado oil, a type of oil made from avocados, does not contain any carbs and is FODMAP-free. Therefore, it's safe for those who are sensitive to FODMAPs.

Breakfast Cereals

Porridge / oat cereals (oatibix, oat flakes), oat bran • cornflakes, rice krispies, some wheat free or gluten free muesli and cereals (check fruit).

It's great for when you have the common cold, hangovers, food poisoning or a stomach virus. From a Chinese medical perspective, I highly recommend this dish to those who have acid reflux, IBS, Crohn's, Ulcerative Colitis, Celiac's disease and other digestive autoimmune conditions.

While oatmeal is generally well-tolerated, some individuals with SIBO may have increased sensitivity to certain types of dietary fiber. In some cases, consuming fiber-rich foods, including oatmeal, may exacerbate abdominal discomfort or cause bloating.