Who doesn’t love chocolate for breakfast?! I am a self-confessed chocolate addict, and this low FODMAP chocolate millet porridge satisfies my cravings while keeping breakfast healthy.
This breakfast is filling and absolutely delicious. You can also use the flavourings in this low FODMAP recipe to tasty up rice porridge or quinoa porridge.
I love keeping this low FODMAP recipe simple by pairing it with a serving of low FODMAP fruit. To keep your breakfast interesting throughout the week you could also add a safe serving of dried shredded coconut, or top with a dollop of peanut butter and some crunchy pumpkin seeds.
Breakfast can be hard on the low FODMAP diet, so if you need some more ideas don’t forget to check out my collection here.
FODMAP Note: 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).
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).
Millet is naturally gluten free. Just check it hasn't been processed in a factory containing gluten if you have coeliac disease.
There are no dairy free tips for this recipe.
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 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 sh... Read More