Fody’s Overnight Oats with Berries: A Low FODMAP Oats Recipe

Low FODMAP Overnight Oats with Strawberries

Oats are Low FODMAP if eaten in small quantities. We like to make hot cooked oatmeal for breakfast, an occasional batch of oatmeal cookies, and this recipe for low FODMAP oatmeal with strawberries. As the name suggests, you do need to plan, as you will be soaking oats in your choice of milk (more on that later) overnight. The oats soften and get a bit chewy, and this Low FODMAP breakfast is fabulous from so many points of view: you make it ahead; it is protein and fiber-rich; and if you make individual portions in portable containers, it also makes a great snack for during the day at work or school.

Alt Milk and Choosing Yogurt

You need a good quantity of liquid to add to the raw oats to create the right texture. You can use lactose-free cow’s milk (whole, 2% or skim), or any of the Low FODMAP-approved milks: unsweetened almond, hemp, macadamia, quinoa, or rice milk. We don’t use low-FODMAP-approved canned coconut milk as it is too thick and rich for our tastes. As for the yogurt, again, you can choose your source. We pick and choose between lactose-free cow’s milk yogurt and that made from goat’s milk, both given the Green Light by Monash University. This makes it easy to create low-FODMAP overnight oats that are both creamy and gentle on digestion. Sprinkle some low FODMAP nuts on top right before serving for crunch and flavour!

Low FODMAP Oats Ingredients

• 1 cup (104 g) old-fashioned rolled oats; use gluten-free if following a gluten-free diet, divided

• 1 cup (240 ml) lactose-free milk - whole, 2%, or skim; unsweetened almond, hemp, macadamia, quinoa, or rice milk, divided

• 2 teaspoons sugar, brown sugar, or maple syrup, divided, optional

• 1/2 teaspoon vanilla extract, divided

• Pinches of salt

• 12 medium strawberries, hulled and sliced thickly, divided

• ½ cup (114 g) plain lactose-free or goat’s milk yogurt, divided

• 1 handful of low FODMAP nuts, optional

• You need four, 6- to 8-ounce (180 to 240 ml) airtight containers ready to use

Directions for Low FODMAP Oats

Place 1/4 cup (26 g) oats in each container and stir in 1/4 cup (60 ml) milk of choice into each container until oats are well combined with the liquid. Stir in 1/2 teaspoon sweetener, if using, then stir in 1/8 teaspoon vanilla and a pinch of salt into each one. Arrange 3 sliced berries on top of the oat mixture, then top with 2 tablespoons of yogurt in each container.

Cover the containers and refrigerate for at least 4 hours, or preferably overnight. You can make these cups of low-FODMAP oats up to 2 days ahead. Stir well before eating - or revel in all the different layers. This simple method proves that low FODMAP oatmeal recipes can be both delicious and practical for IBS sufferers. Sprinkle some low FODMAP nuts on top of your low FODMAP oatmeal before eating!

FAQs 

Are Oats Low FODMAP?

Yes, oats are FODMAP-friendly—but only in specific portion sizes. The type of oats and the amount you eat determine whether they remain low FODMAP. Rolled oats (also called old-fashioned oats) are low FODMAP at servings up to 52 grams uncooked, or about ½ cup. Quick oats, however, become high FODMAP more quickly and should be limited to 23 grams uncooked per serving. When making low-FODMAP overnight oats, using rolled oats with lactose-free milk or a FODMAP-certified plant milk (like almond milk) is best. While soaking oats doesn’t lower their FODMAP content, it does make them easier to chew and digest. Oats also provide fiber and protein, making them a gut-friendly option when managed properly. They’re a reliable oats FODMAP choice for many people with IBS.

What Are the Best Low FODMAP Oatmeal Recipes?

The best low FODMAP oatmeal recipes combine carefully measured ingredients that are naturally low in fermentable carbs. A go-to option is low FODMAP overnight oats made with rolled oats, lactose-free milk or certified almond milk, and low FODMAP fruits like strawberries or blueberries. For a warm variation, these same ingredients can be cooked into a comforting bowl of low FODMAP oatmeal on the stovetop or in the microwave. You can also add toppings like chia seeds, lactose-free yogurt, or a small amount of walnuts or pecans for crunch and nutrition. These recipes are versatile, easy to prep, and great for managing oatmeal IBS concerns without sacrificing flavor. As always, stick to tested portions and monitor your body’s response.

Is Oatmeal Good for IBS?

Yes, oatmeal is often a smart choice for IBS—as long as you follow low FODMAP oatmeal guidelines. Oats are high in soluble fiber, especially beta-glucan, which helps regulate digestion and supports bowel regularity. This makes oatmeal helpful for both constipation- and diarrhea-predominant IBS. For a low FODMAP oatmeal option, use rolled oats and stick to a ½ cup uncooked serving (about 52 grams). Choose lactose-free milk or certified plant-based alternatives, and avoid sweeteners or toppings high in FODMAPs. Popular low FODMAP oatmeal recipes include warm bowls, low FODMAP overnight oats, and baked oatmeal snacks. Because tolerance varies, it’s best to start with small amounts. When portioned correctly, oatmeal for IBS can offer comfort, satiety, and digestive support.