🥣 Breakfast
Oat Porridge with Banana & Maple
A warming bowl of porridge topped with firm banana and maple syrup — comforting and gut-friendly.
Why this recipe is FODMAP-safe
Oats are gentle on digestion, but portion size matters — and a firm, less-ripe banana keeps fructose levels low.
- ⚠Rolled oats — keep to 50g (½ cup)Oats contain moderate fructans. 50g per serving is the threshold tested as low FODMAP. Use certified gluten-free oats if you are also avoiding gluten. Learn more →
- →Ripe, spotty bananaFirm, slightly green bananaAs bananas ripen, fructose content rises. Firm bananas are FODMAP-free; very ripe ones can trigger symptoms. Learn more →
- ✓Oat milkLow FODMAP in 1-cup servings — a reliable dairy-free base. Learn more →
Ingredients
- 50gRolled oatsKeep to 50g per serving ↗
- 240mlOat milkFODMAP-safe ↗
- ½ bananaBanana, firmChoose firm, not ripe ↗
- 15mlMaple syrupSafe sweetener ↗
- PinchCinnamon
Method
- 1Combine oats and oat milk
Add the rolled oats and oat milk to a small saucepan and stir to combine.
- 2Cook over medium heat
Heat gently, stirring regularly, until thick and creamy — about 5 minutes.
Key tip: Stir often near the end so the oats don't catch on the bottom of the pan. - 3Transfer to a bowl
Pour the porridge into a bowl and top with sliced firm banana.
- 4Finish and serve
Drizzle with maple syrup and sprinkle with cinnamon before serving.
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