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Low FODMAP Overnight Oats

Low FODMAP Overnight Oats with Chocolate and Banana
Overnight oats in glass jars with a spoon sticking out pinit View Gallery 3 photos

Start your day with a delightful and easy-to-digest breakfast that doesn’t sacrifice taste or texture. Our Low FODMAP Overnight Oats with Chocolate and Banana is the perfect solution for those with sensitive stomachs, including those managing IBS or following a gluten-free diet. This recipe seamlessly blends the wholesomeness of gluten-free rolled oats with the richness of dark chocolate and the natural sweetness of ripe banana.

Each ingredient is carefully selected to ensure it adheres to FODMAP guidelines, making this dish both gut-friendly and delicious. The combination of lactose-free milk and yogurt provides a creamy base, enriched with a touch of cocoa powder and cinnamon for a subtle spice and depth of flavor. Dark chocolate chips add a decadent touch without overwhelming sweetness, perfectly complementing the natural sugars of the banana.

Serve this nourishing oatmeal with a selection of optional low FODMAP toppings like fresh strawberries, blueberries, or kiwi to add a burst of freshness and color. Whether you’re looking for a comforting breakfast to wake up to, or a satisfying snack, these overnight oats are designed to keep your digestive system happy and your taste buds tantalized. Enjoy a bowl of this easy, delicious, and digestion-friendly overnight oats and start your day right!

Difficulty: Beginner Prep Time 5 mins Rest Time 4 hrs Total Time 4 hrs 5 mins
Servings: 1
Best Season: Suitable throughout the year



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    1. Combine Ingredients
      • In a jar or a bowl, mix the rolled oats, lactose-free milk, lactose-free yogurt, cocoa powder, cinnamon, dark chocolate chips, and vanilla extract.
    2. Refrigerate for at least 4-6 hours
      • Cover the mixture and let it sit in the refrigerator overnight or for at least 6 hours. This step allows the oats to soak up the flavors and soften, creating a creamy texture.
    3. Add Banana
      • Slice bananas and lay it on top of the mixture.
    4. Add Toppings
      • Before serving, top the oats with fresh strawberries, blueberries, or kiwi, depending on your preference and FODMAP tolerance.
    5. Enjoy!

      Stir the oats well before eating. Enjoy this wholesome creation cold straight from the fridge or warmed up if you prefer.


    This recipe not only satisfies the morning hunger but also caters to specific dietary needs without compromising taste. The blend of cocoa and cinnamon with a hint of vanilla offers a gourmet experience that will make you look forward to breakfast. The strategic use of low FODMAP ingredients ensures that you can start your day feeling great. Perfect for anyone seeking a flavorful yet gentle way to satisfy morning hunger.

    This recipe is an adaption from Monash University Low FODMAP, The Cookbook


    Why This Dish Is a Game-Changer for IBS Sufferers:

    • Tailored for Digestive Health: By focusing on low FODMAP ingredients, this recipe is designed to minimize common IBS triggers, helping you enjoy your meal without the worry of aggravating your symptoms.
    • Rich in Nutrients: Despite being gentle on the gut, this stir fry does not skimp on nutrition, offering a balanced meal that supports overall health.
    • Versatile and Easy: Suitable for any meal, this recipe is a testament to the fact that managing IBS symptoms doesn’t mean sacrificing flavor or convenience.

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    Keywords: Low FODMAP Overnight Oats, Gluten-Free Breakfast Recipes, Easy Digestive-Friendly Meals, Chocolate Banana Oatmeal
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