Ahhh whole grains. They’re the perfect way to start your day! Oats are up there on my list of favourites. What about you? Do you prefer quinoa, sprouted barley or maybe brown rice? They’re all so full of vitamins and that oh-so-important fibre (soluble and insoluble types) to help keep you satisfied and energized all morning long. Are whole grains a part of your morning? If not, what do you find to be the biggest barrier to adding these foods to your diet?

No matter if you’re already a fan, or if you’re interested in jumping on the oatmeal bandwagon, this recipe is a winner! It’s simple (just a few ingredients), quick, low FODMAP (of course) and perfect for batch cooking. Breakfast seems to be the meal of the day that most people struggle with, and we are all for recipes that help get some nourishing whole foods into you quickly so you can get on with the important stuff!

The first step if you’re looking to improve irritable bowel syndrome (IBS) or another digestive disorder or disease, is to understand more about the Low FODMAP diet and if it can help. Download my free eBook to help you better understand this diet and get started implementing simple steps to get rid of symptoms like gas, bloating, pain, diarrhea or constipation related to IBS. Click here to get a copy emailed to you right away.

Pair one of these oat cups with a hard boiled egg and maybe a little cup of lactose free yogurt or piece of low FODMAP fruit to go and you’ll be fuelled and ready to take on the day, symptom free. You could also use the same combo for a mid-afternoon snack to reach for instead when that box of donuts at work is calling your name 😉

Low FODMAP Recipe: Carrot Ginger Oatmeal Cups

Makes: 9-12 servings

 Time: 10 minutes prep, 30 minutes cook



2 cups rolled oats (gluten free)

1 ¼ cup almond milk

¼ cup shredded coconut

1 carrot, shredded

1 large egg

½ cup brown sugar or maple syrup

1 tsp grated ginger

2 tsp cinnamon

1 tsp vanilla extract

1 tbsp oil (to oil pan)



Preheat oven to  350° F (177° C). Lightly oil a 9-12 cup muffin tin.

In a large bowl, combine shredded coconut, rolled oats, sugar, almond milk, and an egg. Then add ginger, cinnamon, and vanilla extract. Mix thoroughly.

Fill each muffin tin to the top. This recipe should make between 9-12 muffins depending on the size of the muffin tin.

Bake for 30 minutes. Let cool for 5 minutes prior to removing from tin.


You may freeze these oat cups for a later date. Cool completely prior to freezing in an airtight container.



This recipe is Low in FODMAPs and good for digestion. In order to expand your diet after the elimination phase, here are some changes you can make:

  1. Substitute cow’s milk for almond milk to challenge or increase lactose.
  2. Add raisins to challenge or increase fructose and fructans.
  3. Add sliced almonds to challenge or increase GOS.


Recipe developed by Adi Hazlewood, Food Editor

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