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Super Berry Porridge | High-Fibre, Low-FODMAP

Written by

Jasmine

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Today we’re making a low-FODMAP porridge! No more sad hard boiled eggs with a bit of spinach; this is high-fibre and genuinely enjoyable. It’s almost the same as recipe I already shared that I didn’t realise was so close to being low-FODMAP! We’ve just made a few little tweaks to make sure this is strictly IBS-friendly…

INGREDIENTS

Porridge:

Soy milk

Whole rolled / jumbo oats

Hemp seed hearts

Chia seeds

Ground flaxseed

Maple syrup

Blueberries and raspberries (I use frozen)

Cinnamon (optional)

Toppings:

Almond flakes

Almond butter

Pumpkin seeds

TIPS & NOTES

As with all of these recipes; if you want to switch up the ingredients, you need to check out that they’re still low-FODMAP (for example, certain types of berries wouldn’t be in this portion size). And we’re using a soy milk as a low-FODMAP option that also adds some fibre and a good amount of protein.

If you want very creamy porridge, ensure you stir regularly. If you’re not too fussed and prefer a low-maintenance breakfast, just stir it every so often. You can also add another 100ml of water towards the end, if you prefer a looser porridge (to keep the soy milk amount FODMAP-friendly).

This recipe delivers 15g of fibre and also 26g of protein. If you tolerate dairy (I personally do when it’s fermented), a spoon of Greek yoghurt to get this to 30g, or you can use soy yoghurt if you have one that you like.

Super Berry Porridge

  • Servings: 1
  • Difficulty: Easy
  • Print

A tasty berry porridge that’s high in fibre and low in FODMAPs

No special equipment or advance prep needed

Ingredients

  • 50g of jumbo oats
  • 7g (1 tbsp) of ground flaxseed
  • 7g (1 tbsp) of hemp seed hearts
  • 12g (1 tbsp) of chia seeds
  • 10g (1 dessert spoon) of maple syrup
  • 20g of blueberries
  • 20g of raspberries
  • 1/4 of a tsp of ground cinnamon (optional)
  • 250ml of soy milk
  • 15g of almond butter
  • 5g of almond flakes
  • 5g of punpkin seeds

Directions

  1. Add the berries, oats, milk, ground flaxseed, chia seeds, maple syrup, cinnamon (if using) and soy milk to a small lidded saucepan – cover and cook for around 7-8 mins, stirring occasionally
  2. Optional: meanwhile, toast the pumpkin seeds and almond flakes in a small frying pan over a low heat for 6-7 mins (until fragrant)
  3. Serve the porridge topped with the almond butter, almond flakes and pumpkin seeds

Let me know if you try this porridge!

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