One of the big misconceptions about low FODMAP life is that grains are completely off limits. Actually, it’s a general SIBO diet paranoia.
While there are some approaches that take most carbs off the table, the majority of people with IBS will be able to improve their symptoms big time with just a few small tweaks. When I was deep in the weeds of my SIBO healing (now two years ago!!) I basically lived on this simple blueberry overnight oats recipe.
It’s a tweaked version of this OG banana-maple overnight oats, which also happens to be low FODMAP. But I love adding the extra fruit compote on top. You can use any berries you like. So long as you’re below 30 raspberries in one servings, it’s A-okay. And for the record, that is a lot of raspberries! More than is in this entire recipe.
Usually the food I make for myself is so simple you don’t even need a recipe. And yet it’s this type of dish from my archives that are always the most popular. So in the spirit of filling in the gaps of my staples, I bring you this delicious mixed berry overnight oats recipe that you can make as part of your batch cooking and leave in the fridge to enjoy all week.
It’s fairly low on sugar compared to a lot of sweet breakfasts, so be mindful of that if you’re used to whatever cinnamon-apple concoction comes out of the pre-made packets.
If you’re looking for more low FODMAP breakfast recipes, you can check out this round-up with some of my favorite recipes from around the interwebs.
With health and hedonism,
Blueberry Overnight Oats (Vegan, Low FODMAP)
This easy blueberry overnight oats recipes is a perfect low FODMAP breakfast as it's vegan, gluten, dairy and refined sugar-free.
In a small saucepan, combine the blueberries, raspberries, 1 tablespoon maple syrup and 2 tablespoons water. Bring to a simmer over medium heat and cook, swirling the pan occasionally, until the berries have broken down and the liquid has reduce and become slightly syrupy, about 5 minutes.
Meanwhile, in a medium bowl, mix together the almond milk, banana, almond butter, the remaining maple syrup, vanilla, and salt until smooth. Fold in the oats and chia seeds. Divide between 3-4 small bowls, ramekins or mason jars, leaving at least an inch of room on the top. Top with the berry compote.
Cover and refrigerate overnight. For a warm oatmeal, pop the bowl in the microwave for 30 seconds.