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 low FODMAP overnight oats recipe.
It’s a tweaked version of this OG banana-maple low fodmap overnight oatmeal, 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 on the low FODMAP diet. 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 my round-up with some of my favorite recipes from around the interwebs.
And if make-ahead overnight oats is not your preferred technique, you can try this quick low FODMAP oatmeal recipe that uses rolled oats and takes only 15 minutes on the stovetop!
With health and hedonism,
Phoebe
Blueberry Overnight Oats (Vegan, Low FODMAP)
Ingredients
- 1/2 cup blueberries
- 1/2 cup raspberries
- 2 tablespoons maple syrup divided
- 1 cup unsweetened almond milk
- 1/2 cup mashed banana from 1 large
- 2 tablespoons almond butter
- 1/2 teaspoon vanilla extract
- 1/8 tsp sea salt
- 1 cup gluten-free old fashioned rolled oats
- 1/4 cup chia seeds
Instructions
- 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.
If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!
A perfect combination of health and taste, oat provides us fiber that aids in the cleansing of our colon. Nice recipe thanks for sharing.
Thank you for this- I’ve made overnight oats before but never thought of simmering the berries first and adding a little maple syrup. It is such a pretty and easy and delicious dish. LOVE IT!
Made for the first time and I love . Thanks so much x
Do you have the nutritional info on this?
Hi looking to try this recipe! Do you know how many calories are in each serving?
I’m confused. I thought bananas especially ripe bananas were a high Fodmap food? Also chia seeds only in moderation? I’m trying so hard to only be low fodmap to give my gut a rest. I wish there was a real list that wasn’t so ambiguous.
The Monash FODMAP app is what you should use if you’re every confused about a quantity. All the recipes on this site and my book use the safe servings as dictated by their research. This is 1/3 banana per cup which is a conservative safe serving. Chia seed safe serving is 2 tbsp. This recipe is much lower.