Low FODMAP fruity, chocolaty, & nutty overnight oats

FODMAPs is short for fermentable oligo-, di-, monosaccharides, and polyols. Basically, these are short-chain carbohydrates that in some individuals, cause an increased volume of liquid and gas in the small and large intestine, contributing to pain in the abdomen, gas, bloating, diarrhea and constipation. FODMAPs are found in a variety of foods, which makes it difficult for those wanting to avoid these foods to see an improvement in symptoms (aka me).

Because of my history with eating disorder behaviors, I consider myself anti-diet. I follow an intuitive eating lifestyle which means I eat what I want, when I want, and until I’m full. No rules, regulations, punishment or shame. However, after experiencing a lot of the symptoms mentioned above… for years now, I figured I would look into the low FODMAP diet more.

Feeling good is important, as I’m sure you would agree. And after being on the low FODMAP diet for about a week now, I can honestly say I feel SUCH an improvement in my symptoms! The low FODMAP diet is not meant to be a sustainable diet, however. A better way to describe it I’ve found, is a useful tool to help you eliminate and then reintroduce certain foods. In doing so, you can pay close attention to how your body reacts and figure out what foods you might consider eliminating permanently to avoid feeling yucky.

Now, my digestive system is all out of wack from, well, treating it like garbage for a few years when looks were more important to me than health. So, if you are all good down there, no need to worry—these overnight oats are still for you! I was just real determined this week to create a yummy alternative breakfast to my normal overnight oats containing a few of the foods I’m avoiding right now. In the process I came up with these and couldn’t resist sharing!

They are fruit, they are chocolaty, and they are nutty. All my favorite things. If you decide to give these a try, make sure to tag me on Instagram (@believingbeautiful) to let me know what you thought!


  • ½ cup rolled oats
  • ½ cup almond milk
  • ¼ cup wild blueberries
  • ¼ cup raspberries
  • 1 tbsp cacoa powder
  • 1 tbsp hemp hearts
  • 1 tbsp maple syrup
  • 1 tbsp peanut butter
  • 1 tsp maca powder
  • ½ tsp cinnamon
  • ½ tsp vanilla
  • A sprinkle of shredded coconut


  1. Mix everything together in a 16 oz jar of your choice and scrape sides well.
  2. Once evenly combined, store in fridge for up to one week.



Add less milk for a thicker consistency.

– Add more maple syrup for a sweeter taste.

-If you aren’t low FODMAP, I recommend some greek yogurt, banana, or honey instead of maple syrup.

-Also, this recipe is easy to tailor to whatever you have in the pantry. Feel free to use whatever seeds or nut butter you have, in addition to milk and powders.


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