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 lactose free  milk

(or a mixture of the two)


Put the oats in a saucepan and pour in the soya milk or water.

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.

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.


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

2tsp maple syrup

Lemon and poppyseed

2 drops vanilla essence

1tsp golden syrup

½ chopped banana

1 small handful of blueberries

1 small handful of raspberries

3 strawberries, chopped

2tsp sesame seeds

2tsp pumpkin seeds

2tsp sunflower seeds

1tsp grated lactose free dark chocolate

Recipe adapted from: Good Food

Recipes IBS Sano - Low FODMAP Recipes - Logo Background Gluten Free and Low FODMAP Recipe - Porridge
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