Did you know: oats are nutritious, versatile, and low FODMAP. I love oatmeal and eat it most days for breakfast. I never get bored of oatmeal because I make so many different flavours! I want to share with you the benefits of eating oats, how to create a balanced breakfast with oatmeal, and five healthy oatmeal flavours.
Oats are a whole grain and a source of fibre, which is great for everyone, but especially important for people with digestive health troubles. In the grocery store you will find many different types of oats (such as instant, rolled, and steel cut). All oats contain fibre, but the ones that take longer to cook (aka steel cut) will keep you feeling full for longer. I love steel cut oatmeal, but to be honest, I most often make quick rolled oats in the microwave to save time in the mornings. Quick oats are still very nutritious and filling! (Note: 1/4 cup of steel cut oats makes approximately the same amount of oatmeal as 1/2 cup of rolled oats).
A person with celiac disease needs to buy certified gluten-free oats to avoid cross contamination (learn more about eating oats with Celiac disease here).
If you are on the low FODMAP diet but do not have celiac disease, you don’t need to spend the extra money on certified gluten-free oats. Regular oats will do! The safe serving size of oats is a bit confusing, since the Monash App has many different types of oats listed. Most oats are listed as low at 1/2 cup, but quick oats are listed as low at 1/4 cup. Large servings of oats do contain high amounts of fructans.
If it is your first time eating oats, I would recommend starting with 1/4 cup rolled oats (or 1/8 cup steel cut oats) to test your tolerance. If you don’t have any symptoms, you can try eating up to 1/2 cup in a serving. As long as you stick to ½ cup oats (measured when dry) or less, you should be fine! Oat bran is also low FODMAP at a 2 Tablespoon (1/8 cup) serving.
An example of quick oats and oat bran. You do NOT have to buy Quaker Oats. This post isn’t sponsored by Quaker.
Oatmeal is nutritious, but isn’t a balanced breakfast on its own. To add nutrients and help you feel full until lunch, try to include a source of protein (such as lactose-free yogurt, nuts, seeds, nut/seed butter) AND a serving of fruit (1/2 cup).
I prefer to buy plain lactose-free yogurt so I can choose how much fruit and sugar to add in. Flavoured yogurts often have a lot of added sugar (not a FODMAP issue, but still important to consider for good health). If you purchase vegan coconut yogurt, read the ingredients carefully and stick to 1/2 cup max per serving. Make sure to read the ingredients lists of all nut and seed butters, and choose options that are 100% nuts/seeds. You can find small bags of chopped or sliced nuts in the baking isle (including almonds, walnuts and pecans). The fruit can be fresh OR frozen!
There are endless yummy combinations of balanced oatmeal bowls you can make! If you wish, you can sweeten it a bit with a teaspoon (5mL) of brown sugar or maple syrup. You may not need the sugar, since fruit adds plenty of sweetness. You can also try adding a splash of a lactose-free milk to cool the oats off a bit.
Here are five of my favourite healthy oatmeal flavours that are delicious and balanced!
Chocolate Raspberry Almond
Chocolate Raspberry Almond Oatmeal
Ingredients
- 1/3 cup quick oats
- 1 tsp cocoa powder (unsweetened)
- 1 tsp brown sugar (optional)
- 10 raspberries (fresh or frozen)
- 1-2 Tbsp almonds sliced or slivered
Instructions
- Pour the oats into a large bowl with 2/3 cups of water. Stir. Cook in microwave for 45 seconds. Stir. Cook in microwave for 35-45 more seconds. Watch carefully to avoid the oats boiling over the side of the bowl.
- Mix in the cocoa powder and brown sugar. Top with raspberries and almonds. Option to add a splash of a lactose-free milk.
Notes
- Feel free to use steel cut oats if you prefer them over quick oats!
- You can increase/decrease the amount of oats to 1/2 cup or 1/4 cup depending on your appetite.
- Raspberries are low in fructans at 10 berries. If you know you are okay with fructans feel free to add more!
- If the berries are frozen, you can try mixing them in with the raw oats, and cooking the oats for an extra 20 seconds in the microwave.
Gingerbread
Gingerbread Oatmeal
Ingredients
- 1/3 cup quick oats
- 1/2 banana
- 1/4 tsp ginger ground
- 1/8 tsp cinnamon ground
- small sprinkle nutmeg ground
- small sprinkly cloves ground
- 1 tsp brown sugar (optional)
- 1 Tbsp almond butter
Instructions
- Pour the oats into a large bowl with 2/3 cups of water. Stir. Cook in microwave for 45 seconds. Mash banana and stir in. Cook in microwave for 35-45 more seconds. Watch carefully to avoid the oats boiling over the side of the bowl.
- Mix in the spices. Sprinkle brown sugar on top. Drizzle almond butter over the oatmeal.
Notes
- Feel free to use steel cut oats if you prefer them over quick oats!
- You can increase/decrease the amount of oats to 1/2 cup or 1/4 cup depending on your appetite.
- You can eat the other half of the banana on the side, maybe while the oatmeal is in the microwave!
- Unfortunately, molasses has not yet been tested for FODMAPs (Dec. 2016) so it is best to avoid it during the elimination phase of the diet. Brown sugar however is safe.
Peanut Butter Banana
Peanut Butter Banana Oatmeal
Ingredients
- 1/3 cup quick oats
- 1/4 tsp cinnamon (optional)
- 1/2 banana no brown spots, sliced
- 1 tsp brown sugar (optional)
- 1 Tbsp peanut butter
Instructions
- Pour the oats into a large bowl with 2/3 cups of water. Stir. Cook in microwave for 45 seconds. Stir. Cook in microwave for 35-45 more seconds. Watch carefully to avoid the oats boiling over the side of the bowl.
- Mix in the cinnamon (optional). Top with banana slices, brown sugar, and peanut butter. Option to add a splash of a lactose-free milk.
Notes
- Feel free to use steel cut oats if you prefer them over quick oats!
- You can increase/decrease the amount of oats to 1/2 cup or 1/4 cup depending on your appetite.
- It's also yummy if you mash the banana and mix it into the oats before cooking in the microwave.
- Monash has updated the FODMAP serving sizes for bananas. Unripe bananas (no brown spots) are low FODMAP at 1 medium banana (100g). Ripe bananas (brown spots) are low FODMAP only at 1/3 medium banana.
Strawberries and Cream
Strawberries and Cream Oatmeal
Ingredients
- 1/3 cup quick oats
- 1/8 tsp vanilla extract
- 1/2 cup strawberries
- 1/2 cup plain yogurt lactose free (or coconut yogurt)
- 1 tsp brown sugar (optional)
Instructions
- Pour the oats into a large bowl with 2/3 cups of water. Stir. Cook in microwave for 45 seconds. Stir. Cook in microwave for 35-45 more seconds. Watch carefully to avoid the oats boiling over the side of the bowl.
- Mix in the vanilla extract. Top with strawberries, yogurt and brown sugar.
Notes
- Feel free to use steel cut oats if you prefer them over quick oats!
- You can increase/decrease the amount of oats to 1/2 cup or 1/4 cup depending on your appetite.
- Strawberries are low FODMAP at 10 medium berries.
- Coconut yogurt is low at 1/2 cup or less. Check ingredients as some brands contain inulin/chicory root, honey, and other high FODMAP ingredients.
- If the berries are frozen, you can try mixing them in with the raw oats, and cooking the oats for an extra 20 seconds in the microwave.
Pumpkin Spice
Pumpkin Spice Oatmeal
Ingredients
- 1/3 cup quick oats
- 1/4 cup pumpkin canned
- 1/2 banana
- 1/4 tsp cinnamon ground
- 1/8 tsp ginger ground
- small sprinkle nutmeg ground
- small sprinkle cloves ground
- 1 tsp brown sugar (optional)
- 1 Tbsp almond butter
Instructions
- Pour the oats into a large bowl with 2/3 cups of water. Stir in pumpkin. Mash banana and stir in.
- Cook in microwave for 45 seconds. Stir. Cook in microwave for 35-45 more seconds. Watch carefully to avoid the oats boiling over the side of the bowl.
- Mix in the spices. Top with brown sugar and almond butter. Taste and add more spices as desired. Option to add a splash of a lactose-free milk.
Notes
- Feel free to use steel cut oats if you prefer them over quick oats!
- You can increase/decrease the amount of oats to 1/2 cup or 1/4 cup depending on your appetite.
- Almond butter is low at 1 tbsp.
If you have any questions let me know in the comments below! What is your favourite way to eat oatmeal?
Oatmeal is the best, especially in the winter. These are such fun ways to switch it up!
Agreed! I’m glad you liked the recipes 🙂
Thank you so much for clarifying which oats are okay, and in what amounts! I have read multiple posts and been confused. I just want to make sure I understand correctly here- is the half cup serving limit for oats before they’re cooked, or for cooked oats? Thanks again!
Alexandra
The 1/2 cup is for raw/uncooked oats! Great question 🙂 If you do not usually oats, I would start with 1/4 cup just to test your tolerance.
I’m trying the peanut butter one today! I wasn’t sure what exactly oatmeal was but thanks to the photos of the packaged oats, it’s the same thing as porridge in Australia. Thank you for the recipes.
Hope you enjoy! I eat the peanut butter one all the time 🙂 Also thanks for letting me know that the word oatmeal isn’t used in Australia!
Hi Lauren. They all look yummy. Going to try the peanut butter and banana one first. Is it ok in terms of low fodmap to cook oats with almond milk instead of water? (I always heat on the hob as we don’t have a microwave) Thank you
Yes it’s fine to use almond milk instead of water! 🙂 Sorry for the delay in my response, somehow I missed your comment earlier!
Thank you Lauren 🙂
Hi Lauren,
Is it alright to use quinoa flakes instead of oatmeal?
You could definitely use quinoa flakes!