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.
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.