IBS friendly oats porridge recipes.

IBS friendly oats porridge recipes.

IBS friendly oats porridge recipes. 3 low FODmap porridge recipes.

3 low FODmap porridge recipes.

I know it’s often very hard to find suitable IBS recipes. Irritable bowel syndrome is a tricky condition and people can react differently to the same ingredient. What I learned over the years is that this condition is very individual and it’s all about trying, elimination diet and finding suitable food substitutes.

Oats porridge is the perfect choice of meal if you suffer from IBS related cramps. Oats are rich in fiber. Fiber prevents constipation and helps to regulate bowel movements. Eating porridge oats for breakfast or dinner (give it at least two hours before last meal and bedtime!), can help your gut go back to normal. To make porridge IBS friendly, you will need lactose free milk or milk substitute (like coconut milk). Lactose free milk can still contain small amount of lactose (0,03%), so try it first to make sure it agrees with you. Below, you will find three Low FODmap porridge oats recipes. And to make your breakfast (or dinner) more interesting, you can add fresh fruits to the mix. I recommend: strawberries, raspberries or blueberries. They’ve got anti inflammatory properties. This trio can work wonders for your gut!

IBS friendly oats porridge recipes. 3 low FODmap porridge recipes.

Recipe no. 1 (with lactose free milk)

Ingredients: lactose free milk (one cup), 3 tablespoons of porridge oats, one cup of chopped strawberries.

Instructions: Pour one cup of  lactose free milk into the small pot or saucepan, add 3 tablespoons of porridge oats, stir it in well and cook on a small fire, constantly stirring. Make sure oats don’t stick to the bottom of the pan (add more milk if required). Cook porridge till it boils and most of the milk is absorbed (consistency should be creamy). Add chopped strawberries or other fruits of your choice. Serve immediately.

Recipe no. 2 (with coconut milk)

Ingredients: coconut milk (150-200ml), porridge oats (3 or 4 tablespoons), fruits of your choice.

Instructions: Soak oats in coconut milk overnight (mix milk and oats in a bowl, cover with cling film and leave it in the fridge overnight). You can add more milk in the morning and warm it up in the microwave. Add fruits of your choice and enjoy!

Recipe no. 3 (also with coconut milk)

Ingredients: coconut milk (150-200ml), porridge oats (3 or 4 tablespoons), fruits of your choice.

Instructions: Pour milk into saucepan or small pot, add oats and stir it in well. Cook on small fire, stirring from time to time. You can cover saucepan with a lid, but please keep an eye on it. Cook till milk boils and consistency of the porridge is thick and fluffy. Add more milk if its consistency is too thick, bring it all to boil again, stirring continiously. Add fruits of your choice and serve immediately.

Bon appetit! 

 PIN ME 🙂

IBS friendly oats porridge recipes. 3 low FODmap porridge recipes.

Learn more about IBS:

Ibs cures and food substitutes.

ibs-cures-and-food-substitutes

ibs-friendly foods and food substitutes and cures. Breakfast, lunch, dinner and snacks ideas. What to eat, what to drink when you have ibs.

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More IBS friendly recipes:

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