Peanut Butter Overnight Oats with Jam - Low FODMAP Breakfast Recipes (2024)

FAQs

Can I eat peanut butter on a low FODMAP diet? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

For a convenient option, overnight oats, made with rolled oats, can be a game changer for children with IBS, especially those experiencing constipation-predominant symptoms. The gel-like consistency helps soften stools, making those bathroom visits smoother and more comfortable.

So, are oats ok on a low FODMAP diet? From a FODMAP perspective, research from FODMAP Friendly suggests up to ½ cup, or 43g of rolled oats is safe to consume, whilst the Monash app shows that ½ cup of oats is moderate in oligosaccharides, and ¼ cup is low in all types of FODMAPs.

Jam. Not all jams are made equal. When on the strict low FODMAP diet, the best jam to choose is strawberry jam sweetened with a low FODMAP sweetener like sucrose (sugar) or glucose syrup.

Peanut butter is considered low FODMAP when eaten in moderation. Medical experts often recommend low FODMAP for people with IBS. A tablespoon of peanut butter can be a suitable snack for IBS.

Celiac disease: People with celiac disease must not eat gluten. Many people with celiac disease are told to avoid eating oats because they might be contaminated with wheat, rye, or barley, which contain gluten.

Overnight oats usually contain more calories than traditional oats, which is not ideal for individuals following a low-calorie diet or looking to cut back on calorie-rich foods. Note: Eating raw oats is generally safe, but may cause digestive issues or increase the risk of foodborne illness.

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 Oats with Strawberries.

There are some other foods like potatoes, rice, carrots, bean sprouts, blueberries, Japanese/Kabocha/Kent squash, cucumber, parsnip, lettuce, oyster mushrooms, hard cheese (like cheddar and colby), choy sum, collard greens, swiss chard and silverbeet that remain low FODMAP in large serving sizes.

The Facts: FODMAP Friendly gave full-fat, Greek Yogurt the pass at 200grams. This can be attributed to the fermentation combined with the straining process. Monash list Greek yoghurt as moderate FODMAP at 93g and high FODMAP at 170g.

What oatmeal brands are low FODMAP? ›

Low FODMAP Meal ideas at McDonalds:

Quarter Pounder BLT with fries (no cheese, no bun, no onions, no pickles) Lettuce wrap = Ask for 2 extra lettuce leaves. Hashbrown = Ask for 2 hashbrowns as buns.

Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).

Here are some low FODMAP peanut butter brands to check out: 365 Whole Foods Market Organic Creamy Peanut Butter. Fix & Fogg Smooth Peanut Butter. Teddie Super Chunky All Natural Peanut Butter.

This product is likely low FODMAP.

Popcorn is naturally low in FODMAPs, making it a suitable food for people on a low FODMAP diet to manage their symptoms. A low FODMAP serving of popcorn is up to 7 cups (56 grams) of popped popcorn.