Low FODMAP Overnight Oats: Peanut Butter Jelly Time
- Gluten Free Oats, 40g or 1.4oz
- Coconut yoghurt (plain and no added sugar etc), 50g or 1.8oz
- Crunchy peanut butter, 25g or 0.9oz
- Water, 80ml or 1/3 cup
- Maple syrup, 1 tsp
- Strawberries, 40g or 1.4oz
- Maple syrup, 1/2 tsp
This low FODMAP overnight oats recipe is super easy, full of taste and nutritious goodness!
Prep 5 minutes
Soaking 3 + hours
- Put the oats in a bowl/Tupperware/glass jar with the coconut yoghurt, peanut butter, 1 tsp maple syrup and water. Stir. (You may need to add a little more water depending on the brand of oats)
- Cover/put the lid on and put in the fridge overnight or for at least 3 hours until the oats are soft – there should be no bite to them – and the mix has thickened up
- To make the compote/”jammy” topping (which you could make in advance and store in the fridge once cool) put the strawberries and 1/2 tsp maple syrup in a wee pan. Reduce them over a low to medium heat, gently giving them a squish every so often as they soften. It doesn’t take any more than 5 mins. Let cool slightly and serve on top of the oaty part
Oats: For the Low FODMAP diet, oats don’t need to be gluten free. I’ve listed them as gluten free in the recipe so it is also suitable for a gluten free diet. Pure oats are actually gluten free, but many commercial brands that produce oats do so in a factory that also produce gluten containing wheat, barley and rye so there may be a risk of cross contamination.
Peanut Butter: Safe serving size at 2 tbsp/50g from those science people at MONASH and a suitable product on the FODMAP FM app
Strawberries: MONASH list strawberries as having no FODMAPs, joy!
Coconut yoghurt: I like plain, unsweetened coconut yoghurt, obvs with no high FODMAP ingredients. A low FODMAP serving size on the MONASH app is 125g. Note that you want coconut yoghurt made from coconuts, not a coconut flavoured yoghurt or soya and coconut yoghurt. Alpro Coconut Soya yoghurt is an example and would not be low FODMAP.
This recipe has been approved by a qualified dietitian as suitable for the low FODMAP diet. Please always read the notes above or at the bottom of the recipe and double check the products/ingredients you use on your MONASH/FODMAP FM app, in your NHS booklets and/or with your medical professional.
Hey! I’m Emma, a food obsessed, abundant adventurer.
Oh yeah and I have IBS.
Gut and mental health issues used to dominate my life from a young age. Not any more.
I’ve done a ton of research and work on my diet and my mind, and received support from some incredible people. I live a much happier, more fulfilled life and still enjoy a lot of delicious food. Which is awesome because I LOVE food, the joy it brings when it tastes sooooo good and the energy it provides me with.
Now I am on a mission to make cooking and eating healthy low FODMAP food, which is full of flavour and taste, much easier for people.And to try and make it easier to talk about IBS and communicate the low FODMAP diet. I have been through my own life long journey with gut issues, depression and anxiety so I can truly empathise.
Having a pissed off gut had become part of the norm. In my early 20’s I was advised to cut out dairy, which I did and it made a pretty big difference to start with. Fast forward 14 years and my wee gut (well often quite big and bloated) was super pissed and things came to a head when I was struggling to be at work due to my symptoms.
Happily, I have discovered what works for me and I hope that some of what I have learned can help you too.