* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
If you are like me and can’t tolerate a small portion of oats then quinoa porridge is a great low FODMAP alternative (once you get use to the different texture). If you want to be super prepared and make your mornings a bit easier you can cook the quinoa in bulk and store it in the fridge for up to five days. According to Monash University, one low FODMAP serving of quinoa is 50g which is about 1 cup of cooked quinoa (Source: Monash University App).
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Quinoa is pronounced KEE-noh-ah and can be found in the bulk bins or with the rice in most supermarkets.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.