* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
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 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.
FODMAP Note: Large servings of chia seeds (4 tablespoons) are high FODMAP so make sure you only have one chocolate chia breakfast bowl per meal. Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
When choosing bananas make sure you select common bananas and not sugar bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).
For each serve choose ONE option: 1 small firm banana, 10 strawberries, 20 blueberries, 10 raspberries, 1 medium orange, 2 kiwifruit, handful of grapes, or 80g pineapple.