Recipes Low FODMAP Recipe  - Spiced Porridge


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)


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

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 flaked almonds

2tsp pumpkin seeds

2tsp sunflower seeds

Recipe adapted from: Good Food

IBS Sano