Caramelised Banana with Low FODMAP Porridge
Caramelised Banana with Low FODMAP Porridge
Nothing beats a warm comforting breakfast! I love how caramelised bananas bring a lovely sweetness to this low FODMAP recipe, while the hint of cinnamon and vanilla give this breakfast a homely feel.
FODMAP Note: Common bananas are low FODMAP when they are firm (green to just yellow) in 1 medium banana serves, however they become high FODMAP quickly when they are ripe with brown spots.
Gluten Free Note On Oats: You can enjoy rolled oats on the Low FODMAP Diet. If you are gluten free and live outside of Australia and New Zealand, you could use gluten free uncontaminated rolled oats in the recipe. In Australia and New Zealand, oats cannot be labelled gluten free. Guidance around oats and coeliac disease differs between Australia and New Zealand, so if you have coeliac disease, please talk to your medical team before introducing pure or uncontaminated oats.
Boost your fibre: If you choose to use rice flakes to make your porridge, be aware that they are lower in fibre compared to oats. You can boost your fibre by adding a tablespoon of low FODMAP nuts or seeds, or 1 teaspoons of chia seeds.
Ingredients
Make gluten freeCaramelised Banana with Porridge
rice flakes or rolled oats
Gluten Free
If you have coeliac disease, choose rice flakes instead of rolled oats unless you've discussed eating uncontaminated oats with your doctor or dietitian.
Although oats are naturally gluten free, they contain a protein called avenin. Research suggests that up to 1 in 5 people with coeliac disease may react to pure, uncontaminated oats, so talk to your healthcare team before including them in your diet.
low FODMAP milk (double the milk if using oats)
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk (limit to 1 cup), macadamia milk, quinoa milk (limit to 1 cup), rice milk (limit to 200 ml), soy milk made from soy protein (not whole or hulled soybeans) and UHT coconut milk in a carton (limit to ¾ cup).
Check that your milk does not contain high FODMAP ingredients such as inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses or honey.
If choosing a dairy free milk alternative, select one that provides at least 120 mg of calcium and 3 g of protein per 100 ml (this information is listed in the nutrition information panel).
banana (firm - no brown spots) (sliced)
FODMAP
pure maple syrup
FODMAP
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Learn moreMethod
- Cook your porridge (rice porridge or oats) according to packet directions using the low FODMAP milk.
- Heat a small saucepan over the medium heat. Add the neutral oil, maple syrup, a sprinkle of cinnamon and a dash of vanilla extract. Allow to bubble for a minute. Then add the sliced banana. Cook for 2 to 3 minutes, until the banana is plump and golden.
- Top the cooked porridge with the caramelised banana.
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
Lauren Renlund (RD)
Lauren Renlund is a Canadian Registered Dietitian, with a Master of Public Health from the University of Toronto. She was diagnosed with IBS in 2014 and uses a modified Low FODMAP Diet to help manage her symptoms. On her website she blogs about digestive... Read more
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