Le Famished Cat

FODMAP friendly creamy oats
Breakfast,  FODMAP

FODMAP Friendly Creamy Oats

Today’s recipe is for my go-to bowl of FODMAP Friendly Creamy Oats. The original jungle oats work perfectly in this recipe, however, if you are celiac please use gluten-free oats instead. I myself can eat Jungle Oats without experiencing any bloating or pain.

What are FODMAPs?

Put simply, FODMAP’s are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS. But you don’t just have to have IBS to be effected, you may just experience general discomfort when eating these foods on a day to day basis.

Click here for a very detailed list of foods you should avoid if you have IBS.

Time for the recipe – enjoy making this creamy bowl for breakfast!


FODMAP Friendly Creamy Oats

 FODMAP Friendly Creamy Oats

FODMAP Friendly Creamy Oats

Course Breakfast
Keyword Cocoa Nibs, fodmap, oats
Servings 2
Author Cat Barker


  • saucepan
  • measuring cups


  • 1 cups Oats not instant or rolled but rather quick oats
  • 1 cup almond milk plus more for serving
  • 1/4 cup water
  • 2 tbsp. sugar free peanut butter / nut butter
  • 4 tsp. maple syrup or brown sugar according to taste, you could add less
  • 1 handful walnuts
  • pinch salt


  • In a saucepan, add oats, almond milk, water and salt. Bring to boil over medium to low heat for 3 minutes. Stir occasionally to ensure the oats don't stick to the pan
  • Once cooked through, pour into two bowls and serve with nut butter, sugar or maple syrup, walnuts and a dash of almond milk.
  • Serve immediately.


The original jungle oats work perfectly in this recipe, however if you are celiac please use gluten free oats 

DISCLAIMER: Before starting any diet or food elimination guideline, you should speak to your doctor as I am not a registered dietitian, just a girl trying to figure out what to eat, in the hopes I could help you too.

Other FODMAP Articles: What a FODMAP Friendly day looks like 

FODMAP Friendly Creamy Oats 4

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