Low FODMAP Chocolate Chia Breakfast Bowl
Low FODMAP Chocolate Chia Breakfast Bowl
Need some breakfast inspiration? This yummy low FODMAP breakfast is chocolaty, not too sweet, and goes perfectly with a serving of your favourite low FODMAP fruit!
This low FODMAP recipe is great if you need to increase your intake of fibre, as each tablespoon of chia contains 5 grams of fibre. The high levels of soluble fibre in chia seeds means they turn into jelly when liquid is added, making them ideal for a gooey breakfast bowl.
Ingredients
Make gluten freeChocolate Chia Breakfast Bowl
low FODMAP milk
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
pure maple syrup (or 1/4 tsp stevia)
FODMAP
serve of low FODMAP fruit: banana (firm - no brown spots), strawberries, raspberries, blueberries
FODMAP
FODMAP
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- For each serve, add the low FODMAP milk, maple syrup, vanilla essence, and cocoa powder into a mason jar or small bowl. Whisk or stir well with a fork until the cocoa powder is well combined and no longer lumpy.
- Stir through the chia seeds.
- Cover and refrigerate for at least 6 hours or overnight.
- Just before serving, stir well to break up any lumps. Then add a serve of your favourite low FODMAP fruit. You can adjust the sweetness as desired.
- Store for up to 5 days in the fridge.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until she f... Read more
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