Low FODMAP Oatmeal with Strawberries (Quick & Gut-Friendly)

Starting your day with IBS can be tricky.
The wrong meal can trigger pain, bloating, and discomfort.

This low FODMAP oatmeal with strawberries gives you a safe option.
Simple ingredients.
Easy to prep.
Kind to your gut.

🔹 What Makes This Recipe Safe

• Certified gluten-free oats
• Lactose-free milk or almond milk
• 50 grams (or less) of fresh strawberries
• No high-FODMAP ingredients

You get a balanced breakfast without guessing.
Prep time is under 10 minutes.

🔹 Why You’ll Love It

• Quick and easy
• Gentle on your gut
• IBS-safe portions
• Simple to adjust based on your taste
• Balanced with fiber, carbs, and protein
• Keeps you full longer

🔹 Backed by Science

Strawberries are allowed in the low FODMAP diet.
Monash University confirms that up to 50 grams is safe (source).

🔹 Want More Low FODMAP Breakfast Ideas?

See our full guide:
Low FODMAP Breakfast Recipes

You don’t need fancy recipes to feel better.
This oatmeal helps you start calm and stay calm.

low FODMAP oatmeal with strawberries

Start your morning right with this easy low FODMAP oatmeal with strawberries. It's quick, gut-friendly, and perfect for IBS relief.

Servings 1 Person

Prep Time 3 minutes mins

Cook Time 5 minutes mins

Total Time 8 minutes mins

Equipment

• Small saucepan
• Measuring cups
• Spoon
• Bowl

Ingredients

• ½ cup rolled oats certified gluten-free
• 1 cup lactose-free milk or almond milk
• 1 tbsp chia seeds optional for fiber
• ¼ cup fresh strawberries sliced (max ~50g)
• 1 tsp pure maple syrup optional
• Pinch of salt

Instructions

• In a small saucepan, bring lactose-free milk to a light boil.
  
• Add oats and pinch of salt. Stir gently. Lower heat and cook for 4-5 minutes, stirring occasionally.
  
• Remove from heat. Stir in chia seeds if using. Pour oatmeal into a bowl.
  
• Top with sliced strawberries and drizzle with maple syrup.
  
• Enjoy immediately while warm.

Notes

Nutrition (Per Serving):

Nutrient	Amount	% Daily Value
Calories	270 kcal
Protein	9 g
Carbs	38 g
Fiber	5 g
Sugar	8 g
Fat	8 g
Saturated Fat	2 g
Sodium	90 mg
Calcium	250 mg	20%
Potassium	300 mg	6%
Omega-3	1 g
Iron	10%

Important Notes:

• Keep strawberries under 50g to stay low FODMAP.
• Always use certified gluten-free oats for IBS safety.
• You can swap maple syrup for low FODMAP-safe stevia.

Calories: 270kcal

Course: Breakfast

Cuisine: American

Keyword: gut friendly oatmeal, IBS breakfast idea, low FODMAP oatmeal, strawberries oatmeal IBS