Low FODMAP chia pudding is the ultimate IBS-friendly breakfast staple. It’s soft, nourishing, and packed with fiber and healthy fats — without upsetting your gut. Perfect for prepping the night before, it makes your mornings smoother and your tummy happier. Naturally sweetened and totally customizable, this is a safe go-to whether you’re having a regular day or recovering from a flare-up.
Almond Milk Chia Overnight Oats
Creamy, gut-friendly overnight oats made with almond milk, banana, and chia seeds — perfect for IBS-sensitive mornings and weekly meal prep.
Equipment
- Mason jar or meal prep container with lid
- Measuring cups/spoons
- Spoon for stirring
Ingredients
- ½ cup rolled oats (certified gluten-free, low-FODMAP)
- 1 tbsp chia seeds
- ¾ cup unsweetened almond milk
- ½ banana (sliced, unripe for lower FODMAP load)
- 1 tsp maple syrup (optional)
- ⅛ tsp cinnamon
- Pinch of salt
- Optional toppings: strawberries, pumpkin seeds, shredded coconut (all FODMAP-portion safe)¾
Instructions
Combine
- all ingredients in a mason jar or small container.
Stir
- well until everything is evenly mixed.
Chill
- overnight or for at least 4 hours.
Top
- with fruit/seeds before serving, if desired.
Enjoy
- Enjoy cold or let it sit at room temperature for 10 mins if you prefer it less chilled.
Notes
🧪 Nutrition Info (for Notes section):
| Nutrient | Amount | Key Benefits |
|---|---|---|
| Protein | 6g | Sustained energy |
| Total Fat | 10g | Healthy fats from chia and almond milk |
| Carbohydrates | 40g | Gentle fuel for the morning |
| Fiber | 7g | Gut health, slow digestion |
| Natural Sugars | 9g | From banana and maple syrup |
| Calcium | 250mg | Bone health |
| Magnesium | 80mg | Muscle function |
💡 Recipe Notes:
- Use unripe banana if you’re in the elimination phase of the Low FODMAP diet.
- Skip maple syrup for an unsweetened version — the banana adds natural sweetness.
- Keeps in the fridge for up to 3 days.
- Great for meal prep — double or triple batch for weekday breakfasts.