Getting enough dietary fibre on a low FODMAP diet is quite challenging because many high fibre foods are high in FODMAPs and so must be restricted. But it’s important to find ways to boost your fibre intake, whether from wholegrains, vegetables, fruits or legumes.
I’ve found that one of the best ways to ensure I get a good dose of fibre each day is to eat an oat-based porridge for breakfast, topping it up with low FODMAP fruit and nuts or seeds. And this particular recipe is one of the tastiest highest fibre and low FODMAP breakfasts that I have.
What’s so special about this combo that makes it a great low FODMAP fibre source?
First up, the kiwi fruit, which is one of the highest fibre low FODMAP fruit options. This is because kiwi fruits are naturally high in both soluble and insoluble fibre, but also because you can eat a large serving of kiwi fruit (150g) without exceeding the FODMAP threshold. So while some other low FODMAP fruits might have more fibre per grams, it’s the total amount that you can eat that decides how much fibre you actually eat in a serving.
Secondly, the pepitas are a very high fibre seed. And similar to the situation with kiwi fruit, you can eat a decent portion of pepitas before you tip over the FODMAP threshold.
Then, when you combine the kiwi fruit and pepitas with rolled oats and desiccated coconut, the overall fibre content becomes quite substantial.
I normally eat this combo for breakfast several times each week. It’s one of my secret weapons for staying regular and keeping my bowels happy, without irritating my sensitive gut. Plus, I really do enjoy the combination and so like eating it on a regular basis.
If you’d like to try another high fibre porridge combo, check out my Tropical Porridge, a porridge topped with banana, passionfruit, Brazil nuts and coconut. Or possibly my Chocolate Porridge with Strawberries and Pecans, which is beyond divine. Neither as quite as high in fibre as this recipe though, but are still excellent breakfast choices and great for a change.
An extremely tasty way to start the morning with vanilla and coconut oats topped with kiwi fruit and pepitas. It’s high in fibre, low FODMAP and dairy-free.
- 1/4 cup rolled oats
- 1 tbsp desiccated coconut
- 1 tsp sugar (optional)
- 3/4 cup unsweetened vanilla almond milk (see notes)
- 1/4 tsp vanilla extract
- 1 large kiwi fruit (or 2 small ones)
- 2 tbsp (about 22g) of ground pepitas (hulled pumpkin seeds)
- Put oats, coconut, sugar (if using), milk and vanilla into a small saucepan. Cook over medium heat until milk starts to bubble and then reduce to low heat. Cook for about 5 minutes or until it reaches desired consistency, making sure you stir regularly with a spoon to stop it from sticking to the pot.
- Meanwhile, peel the kiwi fruit and slice or chop into small pieces.
- To serve, put the cooked oats into a bowl and top with the sliced (or chopped) kiwi fruit. Sprinkle with the ground pepitas and serve immediately.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is dairy free and can be made nut-free if you use a different low FODMAP milk, such as rice milk. However, if you have an allergy to any of these items, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- Almond milk is low FODMAP, but you could also use lactose-free milk, soy protein milk or hemp milk, depending on your personal food tolerances.
- I grind the pepitas myself by putting whole pepitas into a food processor and then blitzing for about 10 seconds until they’re in smaller pieces. You could use whole pepitas, or finely chop them with a knife, if you preferred.
- To make this gluten-free, used rolled quinoa instead of the rolled oats.
Low FODMAP Portion
- Serving Size: 1 bowl of porridge