After years of dealing with stomach issues, I decided to try out the very restrictive Low FODMAP diet back in 2019. The diet takes more than 6 weeks and makes it just about impossible to eat anything outside the house – restricting foods like garlic, onions, etc. Before starting, I decided to research some low FODMAP recipes to get ideas. I started by reading the Healthy Gut, Flat Stomach book which was super helpful as a starting point, but was surprised to find almost nothing on instagram by way of food blogs or recipes. There are a few now – this was back in early 2019, but the low FODMAP diet is really only intended as a trial diet to identify food sensitivities and intolerances, so most aren’t on it long term.

That said, if you’re looking for a low FODMAP breakfast recipe, this was a really tasty one that didn’t make me feel like I was on a restrictive diet. I also had some praise come in from a couple early instagram followers that tried it out.

Low FODMAP Baked Oatmeal Recipe

Makes approx. 16 bars – extras freeze well

Ingredients

• 1.75 cups almond milk (sub based on preference)
• 2 eggs
• 0.5 cup pure maple syrup
• 0.25 cup unsalted butter, room temperature
• 3 bananas (2 mashed, 1 sliced thin for topping)
• 3 cups old fashioned whole oats
• 1 teaspoon baking powder
• 0.25 teaspoon salt
• 0.5 cup chopped almonds
• 0.5 cup shredded coconut, unsweetened
• 0.5 cup cacao nibs
• 0.5 – 0.75 cup peanut butter

Directions

1. Preheat oven to 350 degrees Fahrenheit.
2. Mix ingredients together in a bowl, starting with the base first (milk, oats, eggs, mashed bananas, maple syrup, butter, salt, baking powder).
3. Fold in the add-ins (cacao nibs, coconut, peanut butter, almonds).
4. Grease a 9×14 inch baking dish, pour batter in the baking dish, and top with sliced bananas.
5. Bake for 35 minutes.
6. Optional: broil for an extra few minutes to crisp up the top.

Note: For add-ins, you can really add anything that works with your dietary needs – FODMAP or not.