Low FODMAP Tropical Porridge (with banana, passionfruit, coconut and Brazil nuts)

Recipe written by Glenda Bishop, a Registered Nutritionist and Wellness coach. Recipe reviewed by Hannah Pritchard, a Specialist Dietitian and Researcher. 

Low FOMDAP porridge is a quick and easy breakfast option. If you’ve missed having porridge whilst following a low FODMAP diet, this recipe is for you when you fancy a warm bowl to start the day. You can add low FODMAP ingredients to mix it up too. 

If you’re experiencing gastrointestinal symptoms, and are currently following a low FOMDAP diet which has been recommended by a Registered Dietitian, you are not alone, and exploring why gut health matters is a great way to help. 

When it comes to porridge, I only use rolled oats because I prefer the texture that they create. The catch is that rolled oats are best cooked in a saucepan on the stove. While this takes a little longer than zapping quick oats in the microwave, it gives you a chance to add in other ingredients whilst it’s cooking. 

I do this to add flavour (and cover up the flavour of non-dairy milk alternatives) and also to boost the limited serving size of oats so that the porridge is still very filling.

The first booster I use is ‘milk’ – whatever type you can personally tolerate is okay. I use unsweetened almond milk, but other non-diary low FODMAP milks are available, including soy milk, hemp milk, and lactose-free cow’s milk. Stick to the recommended low FODMAP serving sizes for each milk. 

The second booster I use also gets added during cooking – a tablespoon of shredded coconut. This adds a bit more fibre to the porridge, as well as some fat and energy, but in limited amounts of 30g per portion, to keep it healthy and low in FODMAPs.

The third booster I use is fresh or frozen fruit, which is normally added after cooking. This boosts the fibre and energy content, but is also a source of flavour and vitamins. Of course you need to use a low FODMAP fruit and it’s best to limit the fruit portion to about 100g. This recipe uses banana as the main fruit and passionfruit to add a tangy flavour boost.

The fourth booster I use is chopped or ground nuts or seeds, which are normally sprinkled on top of the porridge, but occasionally cooked within it. This adds dietary fibre, protein and minerals. This recipe uses Brazil nuts, which are low in FODMAPs and an excellent source of selenium and magnesium.

Together these four boosters add energy, vitamins, minerals, fibre and protein to the already highly nutritious rolled oats. They also add flavour and texture that makes the porridge more interesting so that breakfast doesn’t become boring.

This particular combination of banana, passionfruit, coconut and Brazil nuts is one of my favourites and I eat it regularly. If passionfruit aren’t in season, I leave them out or replace them with some defrosted frozen berries. So how about giving this Tropical Porridge a taste test today?

If you fancy a different type of porridge, why not try our High-fibre Black berry porridge or an alternative breakfast of low FODMAP toasted Muesli?

Note: This basic formula of boosting porridge is something that I change up using different fruits, nuts, seeds and flavours. The only part that stays the same is the amount of oats and milk. So if this particular combo doesn’t appeal to you, you can alter the other ingredients but keep the ratios the same, keeping the FODMAP content low.

Tropical Low Fodmap Porridge

Makes: 1 serving/portion 

Prep time: 10 mins

Cooking time: 5 mins 

Serving size: 1 bowl of porridge, with the toppings

Special equipment: nothing special, just a small saucepan

Ingredients:

• ¼ cup or 20g of rolled oats

• 1 tbsp desiccated (or shredded) coconut

• 1 tsp sugar (optional, see notes*)

• ¾ cup or 180mls of a low FODMAP milk of your choice (I use unsweetened vanilla almond milk)

• 1 medium banana, sliced

• 1 passionfruit

• 2 tbsp or 20g chopped Brazil nuts

• 1 tsp toasted flaked coconut (optional)

Instructions:

1.     Put the rolled oats, coconut, sugar and milk in a small saucepan and place over a low heat. 

Bring to a gentle simmer and cook, stirring regularly, until the oats are cooked to your liking – I like mine to be quite soft and have most of the milk absorbed.

2.     To serve, put the porridge into a bowl and top with the banana, passionfruit pulp, Brazil nuts and extra coconut (if using).

Ingredient Notes*:

·       Based on the recommended portion sizes of individual ingredients in the Monash University Low FODMAP Diet app at the time of publication, this recipe should be low FODMAP provided that the recommended serving size for this recipe is not exceeded.

·       Almond milk is low FODMAP, but you could also use up to 250mls of lactose-free cow’s milk, soy protein milk or hemp milk, depending on your personal food tolerances.

·       I only add sugar when I use an unsweetened non-dairy milk alternative. If you use sweetened milks (i.e. the ‘original’ versions), or if you use lactose-free milk, you shouldn’t need to add extra sugar because they are much sweeter milk choices. Remember that the banana helps to add natural sweetness to the porridge.

·       I like to process about 1 cup or 150g of Brazil nuts in a food processor and then store them in a plastic container in the fridge so that they are ready for use in the morning. This makes preparing breakfast a little bit easier.

·       This recipe is naturally dairy-free and wheat-free. However, if you have an allergy to any of these items, have gluten intolerance or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements. 

·       To make this recipe gluten-free, you could replace the rolled oats with rolled quinoa or buy gluten-free oats. 

*Based on current data obtained from the Monash University Low FODMAP Diet app

Following a low FODMAP diet can be overwhelming, but you don’t have to do it alone. As Registered Dietitians, we provide evidence-based guidance to help you manage your symptoms and find food freedom. You can contact us to find out more.  

If you’re ready to get personalised dietetic support, you can book a consultation with us.  

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