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6 May, 2012

Low FODMAP Porridge

Posted in : Breakfast on by : Bryony Campion Tags: , , , , ,

This healthy warming breakfast is a great option for anyone with IBS. Oats contain plenty of soluble fibre to help you feel fuller for longer and make mid-morning snacks less attractive.

Porridge on its own can seem a little dull but the addition of a range of toppings make this simple dish fresh and interesting.

 Ingredients

Serves 2

For the porridge:

  • 1 cup of oats (any cup will do as long as you use the same one for the liquid)
  • 2 ¼ cups of water or soya milk (or a mixture of the two)

 Preparation

  1. Put the oats in a saucepan and pour in the soya milk or water.
  2. Bring to the boil and simmer for 4-5 minutes, stirring from time to time and watching carefully that it doesn’t stick to the bottom of the pan.
  3. Alternatively, mix the oats and milk or water in a large microwave proof bowl, then microwave on High for 5 minutes, stirring halfway through. Leave to stand for 2 minutes before eating or topping.

Toppings:

Choose a couple of toppings from the list below (being careful not to have more than one portion of fruit) and flavour to your hearts content.

  • 2tsp maple syrup
  • 2 drops vanilla essence
  • 1/2 tsp cinnamon
  • 1tsp golden syrup
  • ½ chopped banana
  • 1 small handful of blueberries
  • 1 small handful of raspberries
  • 3 strawberries, chopped
  • 2 dates, chopped
  • 2tsp sesame seeds
  • 2tsp flaked almonds
  • 2tsp pumpkin seeds
  • 2tsp sunflower seeds
  • 2tsp chopped hazelnuts
  • 1tsp grated dark chocolate