Low FODMAP overnight oats

Low FODMAP Overnight Oats

Overnight oats are a classic and timeless low FODMAP breakfast, especially during the warmer spring and summer months.  This IBS-friendly low FODMAP overnight oats recipe has been a staple for me many years now!

(Recipe and post updated June 29, 2023)

Affiliate disclosure: This article contains affiliate links* for my favorite food products that we use at home. As an Amazon Associate, I may make a commission on qualifying purchases at no extra cost to you!

Let’s talk about oats

I love oats for a multitude of reasons! They’re whole grain, high in soluble fiber and prebiotics for gut health, rich in micronutrients, hypoallergenic (for most people), budget-friendly, tasty, and very versatile from a culinary standpoint – even for those of us on a low FODMAP diet.

Whole grain and rich in fiber

As  wonderful GI-friendly whole grain, oats provide us with a nice source of soluble fiber for a healthy digsetive transit time.

Prebiotic

Oats are a natural food source of prebiotics – specifically due to their phytochemicals. This means they feed and support the growth of good probiotic microbes in the gut. (Read more about prebiotics vs probiotics here!)

Nutrient-dense

Oats are satiating and packed with micronutrients like B vitamins and minerals (such as phosphorous, magnesium, manganese, potassium, thiamin, zinc, copper and pantothenate to name a few!). They’re also a source of complex carbohydrate and protein for energy sustenance.

Gut-friendly and hypoallergenic

Technically, oats are inherently gluten free and low FODMAP. This makes them relatively easy to tolerate for most people with gut issues.

However, if you struggle with tolerating gluten and/or wheat, you’ll want to make sure you opt for oats that are certified gluten free to avoid cross-contamination.

Easy and budget-friendly

Another reason I love overnight oats so much is because they’re pretty low maintenance, non-perishable, easy to make in bulk, and very budget-friendly at ~$0.20-0.25 per ounce.

Tasty and versatile

When properly prepared, oats are delish!  They’re also versatile in that you can make them into lots of different things.

For example, hot cooked oatmeal with baked apples, cinnamon and pecans is a completely different experience from overnight oats with berries, yogurt and nut butter.

And when you soak oats in a liquid (i.e. a low FODMAP milk or milk substitute), they swell up and take on a pudding-like texture.

There are infinite ways to make overnight oats, even when following a low FODMAP diet protocol!  Oats go great with all different types of fruit, cinnamon, chocolate chips/cacao nibs, coconut, nuts, seeds, maple, honey, protein powders, and more.

Low FODMAP overnight oats: the recipe

I’ve made these dozens of different ways depending on what I feel like (and what I have on-hand in my kitchen).  Below is a very basic, standard overnight oats recipe which you can use as a base, and feel free to tweak it to fit your individual needs and preferences.

Ingredients

Affiliate link for One Degree Organics Sprouted Quick Oats via Amazon

Oats

For this recipe you can use rolled oats, or I’ve also been loving One Degree Organics sprouted quick oats* which allow me to make this recipe in about 10-15 minutes versus overnight.

To heir on the side of caution, I also recommend opting for certified gluten free oats.

Low FODMAP lactose free milk

Lactose-free milk or milk substitute

For this recipe I recommend using a lactose-free and unsweetened low FODMAP milk or milk substitute of your choice.

As a holistic dietitian and former IBS sufferer, my favorite brands of milk substitutes (while not all low FODMAP in 8-ounce servings) are generally Malk*, Elmhurst*, and Rise* because they don’t use a lot of added refined sugars or fillers, which tend to disrupt the gut microbiome.

It’s also important to keep in mind that just because a milk or milk substitute is low FODMAP doesn’t mean it’s IBS-friendly!

Chia seeds

Chia seeds are a type of naturally demulcent food which turn into gel-like consistency, swelling and creating more of a pudding-like texture when mixed with a small amount of liquid. From a culinary and foodie standpoint, chia seeds add a nice texture to overnight oats (in my opinion).

Not to mention, they’re a wonderful low FODMAP source of extra fiber, essential fatty acids, plant-based protein, and antixidants for sustenance and vitality! (Read more about what yours truly had to say about the many benefits of chia seeds via Real Simple and Forbes!)

Low FODMAP add-in’s (optional but encouraged!)

To make your overnight oats tasty and balanced, I recommend picking one thing from every category! (Don’t pick more than 1 from each category to avoid FODMAP stacking.)

Herbs/spices (choose as many as you’d like)
  • Cinnamon
  • Allspice
  • Apple pie spice
  • Pumpkin pie spice
  • Nutmeg
  • Cacao nibs
  • Vanilla powder / vanilla beans
Healthy fat

For extra satiety and sustenance, prinkle in some low FODMAP nuts, seeds, peanut butter, or coconut toppings such as:

  • Almonds or hazelnuts (up to 10)
  • Almond butter or hazelnut butter (up to 1 TBSP)
  • Walnuts or walnut butter
  • Natural peanut butter
  • Sunflower seeds or sunflower seed butter
  • Pumpkins seeds or pumpkin seed butter
  • Ground flax seeds
  • Hemp seeds
  • Coconut flakes
  • Pecans or pecan butter
Protein
Fruit
  • Strawbereries
  • Blueberries
  • Raspberries
  • 1/2 banana
  • Pineapple
  • Canned pumpkin
Sweetener
  • Real maple syrup
  • Turbinado sugar
  • 1 teaspoon or less of raw honey
Probiotics
  • Consider adding a dollop of low-lactose yogurt or dairy-free yogurt for some probiotics to make these oats extra gut-friendly.

How to make them (step-by-step instructions)

Step 1: combine

Combine the oats, milk/milk substitute, and chia seeds in a bowl or mason jar. Mix well.

Step 2:  refrigerate and store

Store the sealed container of your oat concoction in the refrigerator (10-15 minutes for sprouted quick oats/plain instant oats, or ~8 hours/overnight for rolled oats).

Step 3:  top with fixings & enjoy!

At this point, your oats are ready to enjoy! This recipe makes one serving. You can enjoy these oats right out of the bowl/jar.

The additional toppings are optional but highly recommended if you’d like a 5-star overnight oats experience on a low FODMAP diet. 😉

Get as creative as you’d like, or refer to my suggested combinations below.

Suggested combinations

The sky’s the limit, but here are a few examples of how you can combine the above ingredients to make all different types of magical low FODMAP overnight oats concoctions:

  • Overnight oats with cinnamon, cacao nibs, natural peanut butter, 1 teaspoon honey, and some sliced bananas
  • Overnight oats with allspice, real maple syrup, vanilla Truvani protein powder, strawberries, cacao nibs, and sliverered almonds
  • Overnight oats with collgen peptides, turbinad sugar, vanilla powder, fresh pineapple, and dried coconut flakes
  • Overnight oats with real maple syrup, collagen, pumpkin pie spice, pecans, and a few spoonfuls of canned pumpkin

This base recipe makes a single serving. You can double it or make it in bulk, adjusting the ingredient ratios according to your desired texture.  I encourage you to get creative and try out your own flavor combinations too!

Low FODMAP overnight oats

Low FODMAP Overnight Oats

Jenna Volpe, RDN, LD, CLT
A simple, timeless, wholesome and tasty breakfast for the spring and summer months! Versatile with infinite flavor combinations, all in alignment with low FODMAP diet criteria.
Prep Time 10 minutes
Resting time (in fridge) 8 hours
Total Time 8 hours 10 minutes
Course Breakfast
Cuisine American
Servings 1 person

Equipment

  • Mason jar
  • Measuring utensils
  • Spoon for stirring

Ingredients
  

Basic Overnight Oats

  • 1/2 cup gluten free rolled oats
  • 3/4 cup unsweetened milk substitute of choice Rise and Malk are my favorite brands because there are no fillers/additives. You can add more or less depending on how thick or soupy you prefer your overnight oats!
  • 1 TBSP chia seeds (Adding more chia seeds will give you a firmer, more gelatinized texture the next day, and more fiber... add more or less based on what you like!)

Optional add-in’s: choose whatever you like! Don't add these in until the next day.

  • Sprinkle of cinnamon, cloves, apple pie spice or pumpkin pie spice
  • Fresh fruit of choice, such as berries or sliced bananas
  • 1/2 tsp vanilla extract
  • 1 TBSP yogurt of choice All yogurt contains probiotics and is lactose-free!
  • 1 scoop protein powder of choice Low FODMAP protein powders: a basic pea protein, hemp protein, rice protein or collagen peptides... Truvani is my favorite low FODMAP plant-based protein powder!
  • 1/2 to 1 TBSP real maple syrup
  • 1 to 2 TBSP peanut butter/nut butter/sun butter
  • 1 to 2 TBSP low FODMAP nuts or sunflower seeds Sliced almonds, chopped walnuts or pecans would go great in this recipe!
  • Sprinkle of cacao nibs or Hu chocolate gems
  • Shredded coconut flakes
  • 1 to 2 TBSP golden ground flaxseeds For extra fiber

Instructions
 

Part 1: Prep

  • Combine the above ingredients in a mason jar or sealed container. Mix well. 
  • Store in refrigerator overnight, ideally for 8 hours (or you can make in 4 hours if needed).

Part 2: Toppings

  • Once mixture has set, the next day when ready to eat, add toppings of your choice. You can use any of the above suggestions or something else that works for you. Feel free to get creative with your own combination!
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Frequently asked questions

What’s the best oatmeal for IBS?

There are lots of wonderful options! But generally my personal favorite go-to oatmeal options for people with IBS are any oats that happen to be organic, gluten free (just in case of cross contamination with wheat, which contains FODMAPs and gluten that you may or may not react to), and/or sprouted (sprouting makes grains like oats easier to digest).

I tend to use and recommend lots of other Bob’s Red Mill* and Purely Elizabeth oatmeal products* as well, for my IBS clients, even when they aren’t 100% gluten free, sprouted or organic.

More low FODMAP resources & recipes for you

If you enjoyed this recipe, there’s more where that came from!  Feel free to browse the following recipes and articles to learn more about FODMAPs and IBS.

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