Where can I find the nutrition information?

Exact macros depend on brands and portion sizes. For precise tracking, plug the ingredients into a tool like Cronometer or MyFitnessPal. We focus on FODMAP safety first — calorie counts are secondary on a gut-healing diet.

Can I make this recipe gluten-free?

Most low FODMAP recipes are naturally gluten-free or easy to adapt. Swap any wheat-based ingredient for a certified gluten-free alternative — gluten-free oats, rice flour, or tamari instead of soy sauce. The FODMAP profile stays the same.

Is this recipe suitable for IBS?

Yes. Every ingredient was selected for sensitive guts: no onion, no garlic, no high-fructan grains, no excess lactose. Many people with IBS, SIBO, or general gut sensitivity tolerate this recipe well, but listen to your own body and adjust portions as needed.

Is this recipe kid-friendly?

Most low FODMAP recipes are mild, gentle, and family-friendly. If you're cooking for kids, skip any optional spicy or strongly flavored ingredients and serve in smaller portions.

Is Low FODMAP Overnight Oats — Creamy 5-Minute IBS-Friendly Breakfast safe during the elimination phase of the low FODMAP diet?

Yes — every ingredient in this recipe was chosen to stay within commonly published low FODMAP serving limits. Stick to the listed portion sizes and you'll be fine during the strict elimination phase. Individual tolerances vary, so always reintroduce ingredients gradually under a dietitian's guidance.

Low FODMAP

Low FODMAP Overnight Oats — Creamy 5-Minute IBS-Friendly Breakfast

Name: Low FODMAP Overnight Oats Recipe (Easy, IBS-Friendly) | Low-FODMAP Recipe
Prep time: 5 min
Yield: 1 servings
Ingredients: ½ cup (45 g) rolled (old-fashioned) oats — gluten-free if needed; ½ cup (120 ml) lactose-free milk OR unsweetened almond milk; 2 tbsp lactose-free plain yogurt (optional, for extra creaminess); 1 tbsp chia seeds; 1 tsp pure maple syrup (avoid honey & agave); ¼ tsp vanilla extract; Pinch of cinnamon; Topping: ¼ cup (40 g) fresh blueberries; Topping: 5 medium strawberries, sliced; Topping: 10 walnut halves (≈30 g), roughly chopped

the LowFODMAPRecipe.com Editorial Team•June 30, 2026

Total Time

5 min

Servings

Prep

5 min

Written & reviewed by the LowFODMAPRecipe.com editorial team• Educational content, not medical advice

Published June 30, 2026Updated October 8, 2026

Creamy, make-ahead Low FODMAP overnight oats with lactose-free milk, chia seeds, blueberries, strawberries, and walnuts. 5 minutes prep, low-FODMAP portions, perfect for a calm-gut breakfast.

Ingredients

½ cup (45 g) rolled (old-fashioned) oats — gluten-free if needed
½ cup (120 ml) lactose-free milk OR unsweetened almond milk
2 tbsp lactose-free plain yogurt (optional, for extra creaminess)
1 tbsp chia seeds
1 tsp pure maple syrup (avoid honey & agave)
¼ tsp vanilla extract
Pinch of cinnamon
Topping: ¼ cup (40 g) fresh blueberries

Why overnight oats are great for IBS

Rolled oats are Low FODMAP up to ½ cup (45 g) uncooked per serve (Monash). Soaking them overnight softens the starch and makes them gentler on a sensitive gut — no cooking, no fuss.

Avoid instant oat sachets: most contain added inulin, dried apple, or honey, which are high in FODMAPs. New to portions? Use our Low FODMAP Food Checker before swapping anything in.

Step-by-step instructions

Combine the base. In a 12-oz mason jar or bowl, add rolled oats, lactose-free milk, yogurt, chia seeds, maple syrup, vanilla, and cinnamon.
Stir well so the chia seeds don't clump at the bottom.
Refrigerate uncovered for 10 minutes, stir once more, then seal and chill overnight (or at least 4 hours).
In the morning, stir, loosen with a splash of milk if too thick, and top with blueberries, strawberries, and chopped walnuts.
Eat cold straight from the jar, or warm gently in the microwave for 45 seconds.

Serving size & FODMAP safety

One jar = 1 Low FODMAP serving. Stay inside these tested portions:

Ingredient	Low FODMAP serve	Why it matters
Rolled oats	½ cup (45 g) uncooked	Doubling pushes total fructans up
Lactose-free milk	250 ml	Regular cow's milk = high lactose
Blueberries	¼ cup (40 g)	½ cup = moderate FODMAP
Strawberries	10 medium (150 g)	One of the safest fruits
Walnuts	30 g	Pecans (20 g) work too
Maple syrup	2 tbsp	Avoid honey & agave

For why doubling toppings can backfire, read our FODMAP Stacking Guide.

High → Low FODMAP swaps

Skip (High FODMAP)	Use instead (Low FODMAP)
Cow's milk	Lactose-free milk or almond milk (≤250 ml)
Honey or agave	Pure maple syrup
Raisins / dried apple	Fresh blueberries or strawberries
Cashews / pistachios	Walnuts or pecans
Wheat-based granola	Toasted oats + pumpkin seeds
Greek yogurt	Lactose-free plain yogurt

Flavor variations (still Low FODMAP)

Peanut butter banana: add 1 tbsp natural peanut butter + ⅓ medium unripe banana.
Chocolate strawberry: stir in 1 tsp cocoa + 2 tbsp dark chocolate chips, top with strawberries.
Tropical: swap berries for ⅓ cup pineapple and 2 tbsp shredded coconut.
Coffee: stir in 1 shot cooled espresso + extra cinnamon for a mocha twist.

Meal prep tips

Batch 4 jars on Sunday — they keep 4 days in the fridge. Add fresh fruit & nuts the morning of.
Use ½-pint mason jars so portions stay precise (no eyeballing).
Need more breakfast ideas? Browse our Low FODMAP Breakfast Hub for 20+ tested recipes.

Common mistakes to avoid

Using steel-cut oats — they stay hard overnight. Stick with rolled (old-fashioned) oats.
Skipping the stir-after-10-min step — chia seeds clump and sink.
Adding banana the night before — it browns. Slice fresh in the morning.
Overdoing toppings — even Low FODMAP foods stack. Stick to the portions above.

Sources & further reading

Monash University FODMAP Diet App — https://www.monashfodmap.com/
Monash blog: Oats and the Low FODMAP diet — https://www.monashfodmap.com/blog/are-oats-low-fodmap/

Medical disclaimer: This recipe is for informational purposes only and is not a substitute for personalised advice from a FODMAP-trained dietitian.

FODMAP Notes

Per jar: rolled oats ½ cup (45 g), lactose-free milk 250 ml, blueberries ¼ cup (40 g), strawberries 10 medium, walnuts 30 g, maple syrup 1 tsp — all within Monash Low FODMAP thresholds.

Practical Low FODMAP Notes for Low FODMAP Overnight Oats — Creamy 5-Minute IBS-Friendly Breakfast

Low FODMAP Overnight Oats — Creamy 5-Minute IBS-Friendly Breakfast is most useful when the serving size stays consistent, because FODMAP tolerance often changes when portions creep upward. Use the listed servings as the starting point, then portion leftovers before storing so the meal stays predictable on busier days. If you are cooking for family members who do not follow a low FODMAP plan, keep onion, garlic, wheat-heavy sides, and high-FODMAP sauces separate at the table instead of mixing them into the main recipe.

Ingredient notes: this recipe uses ½ cup (45 g) rolled (old-fashioned) oats — gluten-free if needed, ½ cup (120 ml) lactose-free milk OR unsweetened almond milk, 2 tbsp lactose-free plain yogurt (optional, for extra creaminess), 1 tbsp chia seeds, 1 tsp pure maple syrup (avoid honey & agave), ¼ tsp vanilla extract, Pinch of cinnamon, Topping: ¼ cup (40 g) fresh blueberries, Topping: 5 medium strawberries, sliced, Topping: 10 walnut halves (≈30 g), roughly chopped. Check packaged ingredients carefully, especially broths, spice blends, gluten-free mixes, condiments, and dairy substitutes, because garlic powder, onion powder, inulin, chicory root fiber, high-fructose sweeteners, and wheat-based thickeners can appear in small print. When unsure, choose plain versions and add flavor with garlic-infused oil, fresh herbs, citrus, ginger, chives, scallion greens, or low FODMAP spice blends.

For IBS-friendly meal prep, cool leftovers quickly and refrigerate in shallow containers. Reheat only the portion you plan to eat, and add fresh herbs, lemon juice, or a small drizzle of garlic-infused oil after reheating to bring the flavor back without relying on high-FODMAP aromatics. If a recipe feels too rich during a flare, pair it with a simple low FODMAP side such as rice, potatoes, quinoa, lettuce, cucumber, carrots, or another tolerated vegetable.

This recipe is intended for general low FODMAP education, not medical advice. Individual tolerance varies, so use your dietitian’s guidance and your own symptom history when deciding whether to repeat, increase, or modify a serving. During the elimination phase, keep portions conservative; during reintroduction, test one FODMAP group at a time so you can clearly identify personal triggers.

Helpful next steps: use the FODMAP Food Checker before adding new ingredients, try the Ingredient Swap Tool when a sauce or seasoning is questionable, and save recipes that worked well so you can build a reliable rotation of breakfasts, lunches, dinners, and snacks.

Storage Tips

Store in an airtight container in the refrigerator for up to 3-4 days. This recipe freezes well for up to 3 months.

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