Low Fodmap Overnight Oats

Low FODMAP overnight oats are a convenient, delicious, and gut-friendly breakfast option designed for individuals following a low FODMAP diet. The term “FODMAP” stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates and sugar alcohols that are poorly absorbed in the small intestine, leading to digestive discomfort in some people.

Overnight oats, in general, are a no-cook method of preparing oatmeal by soaking rolled oats in liquid (usually milk or a dairy-free alternative) overnight. This process allows the oats to absorb the liquid, soften, and become ready to eat by morning. When prepared with low FODMAP ingredients, overnight oats can be enjoyed by those with irritable bowel syndrome (IBS) or other digestive sensitivities without triggering symptoms.

Ingredients for Low FODMAP Overnight Oats

The beauty of overnight oats lies in their versatility. However, to keep them low FODMAP, you need to be mindful of the ingredients. Here are some suitable options:

Oats: Rolled oats are naturally low FODMAP. Be sure to avoid instant oats, as they may have additives that could trigger symptoms.

Milk: Lactose-free milk or almond milk are excellent choices.

Sweeteners: Use a small amount of maple syrup or stevia. Avoid high fructose corn syrup and honey.

Fruits: Stick to low FODMAP fruits like strawberries, blueberries, or kiwi.

Seeds and Nuts: Chia seeds, flaxseeds, and walnuts are all low FODMAP-friendly.

Spices: Cinnamon and vanilla extract can add flavor without FODMAP concerns.

Basic Low FODMAP Overnight Oats Recipe

Here’s a simple recipe to get you started:


  • 1/2 cup rolled oats
  • 1/2 cup lactose-free milk or almond milk
  • 1 tablespoon chia seeds
  • 1 teaspoon maple syrup (optional)
  • 1/2 cup blueberries (or any other low FODMAP fruit)
  • 1/4 teaspoon vanilla extract


  1. In a jar or bowl, combine the oats, milk, chia seeds, and vanilla extract.
  2. Mix well, ensuring the chia seeds are evenly distributed.
  3. Add the blueberries on top.
  4. Cover and refrigerate overnight (or for at least 4 hours).
  5. In the morning, stir the oats and add a little more milk if needed for desired consistency.
  6. Enjoy!

Benefits of Low FODMAP Overnight Oats

1. Digestive Health

One of the primary benefits of low FODMAP overnight oats is their positive impact on digestive health. By avoiding high FODMAP ingredients, these oats reduce the risk of bloating, gas, and abdominal pain, common symptoms experienced by individuals with IBS. The soluble fiber in oats also helps to regulate bowel movements and improve overall gut health.

2. Convenience

Overnight oats are incredibly convenient, especially for busy mornings. Since they are prepared the night before, you can simply grab and go, saving time without compromising on nutrition. This makes them an excellent choice for anyone with a hectic schedule.

3. Nutrient-Rich

Low FODMAP overnight oats are packed with essential nutrients. Oats are a great source of complex carbohydrates, providing sustained energy throughout the day. They are also rich in vitamins and minerals such as magnesium, iron, and B vitamins. Adding fruits, seeds, and nuts further boosts the nutritional profile, offering antioxidants, healthy fats, and additional fiber.

4. Customizable

One of the best aspects of overnight oats is their versatility. You can customize your oats with various low FODMAP toppings and flavors to keep things interesting. Whether you prefer a fruity mix, a nutty crunch, or a hint of spice, the possibilities are endless.

5. Weight Management

Overnight oats can be an ally in weight management. The fiber and protein content help keep you feeling full and satisfied, reducing the likelihood of mid-morning snacking. The controlled portion sizes also make it easier to manage caloric intake.

6. Heart Health

Oats contain beta-glucan, a type of soluble fiber that has been shown to lower cholesterol levels. This can contribute to improved heart health and a reduced risk of cardiovascular disease. Including low FODMAP overnight oats in your diet can be a heart-healthy choice.

7. Blood Sugar Control

The complex carbohydrates and fiber in oats help to stabilize blood sugar levels. This can be particularly beneficial for individuals with diabetes or those looking to manage their blood sugar levels. The slow release of energy from oats helps to prevent spikes and crashes in blood sugar, promoting sustained energy levels.


Low FODMAP overnight oats are a fantastic breakfast option for those looking to maintain digestive health while enjoying a nutritious and delicious meal. They offer numerous benefits, including convenience, versatility, and a wealth of essential nutrients. By carefully selecting low FODMAP ingredients, you can create a satisfying breakfast that supports your overall well-being.




Q: Are oats low FODMAP? A: Yes, rolled oats are considered low FODMAP in moderate servings. It’s important to avoid large quantities or instant oats with added ingredients that may not be low FODMAP.

Q: Can I use regular milk in my overnight oats? A: It’s best to use lactose-free milk or a low FODMAP dairy-free alternative like almond milk to avoid triggering symptoms.

Q: What fruits can I add to my overnight oats? A: Low FODMAP fruits like strawberries, blueberries, kiwi, and bananas (in small amounts) are excellent choices.

Q: How long can I store overnight oats in the fridge? A: Overnight oats can be stored in the fridge for up to 3-4 days. Make sure to keep them in an airtight container.

Q: Can I heat my overnight oats before eating? A: Yes, you can heat your overnight oats if you prefer them warm. Simply microwave them for a minute or two, adding a bit more milk if needed to achieve your desired consistency.

By incorporating low FODMAP overnight oats into your diet, you can enjoy a delicious, easy-to-prepare breakfast that supports your digestive health and overall well-being.