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Nutrition > Recipes

Rice flake porridge with raspberry sauce – Low-FODMAP recipe

Dr. med. André Sommer

Dr. med. André Sommer

This is a low FODMAP guest recipe by Sandra from Living with Irritable Bowel Syndrome

Today I want to introduce you to a delicious gluten-free, lactose-free and low-fructose version of a rice flake porridge. If I know that my day is going to be stressful, this breakfast helps. Give it a try.

For the recipe you need:

Rice flake porridge:

1/2 cup rice flakes

1 cup milk (lactose-free or plant-based)

1 packet of vanilla sugar

1 pinch cinnamon

Raspberry sauce:

1/2 cup frozen raspberries

1 tsp chopped almonds

1 tsp rice syrup

Low-FODMAP recipe for rice flake porridge with raspberry sauce \

Here's how to make it:

  • Put the rice flakes in a small saucepan.
  • Mix in the milk, vanilla sugar and cinnamon and bring to the boil.
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  • Now reduce the heat and continue to simmer for 5 minutes. Stir occasionally.
  • Then remove from the heat and cover and let swell for 5 minutes.
  • Put the frozen raspberries in a small saucepan and bring to boil.
  • Now add the almonds and the rice syrup and simmer for a few minutes until the sauce thickens.

Put the porridge in a bowl, pour the sauce over it and garnish with almond butter and ground vanilla. Bon Appetit!

About the author

I have had irritable bowel syndrome for many years. I got the diagnosis for the first time when I was 18. Since then I have tried many diets and medications and unfortunately have repeatedly tested my health with my experiments. Today I know what’s good for me and what I should definitely avoid. I share all these experiences on my blog Living with Irritable Bowel Syndrome.

With irritable bowel syndrome, every day can be a challenge; ultimately you never know when and where you'll be plagued by pain and sudden bowel movements. I have finally got these symptoms under control through my diet. It was a long journey that was more than worth it, and I would advise everyone to find out for themselves which foods are good for them.

Restricting yourself while eating is not easy and requires a lot of discipline and perseverance. But you get an incredible amount of quality of life back in return. Today I can count the days when I'm in pain or when I'm feeling bad on one hand. Before that, I was only able to count the few days I didn't spend in the bathroom.

I now have this feeling of security about my digestion. Every now and then I treat myself to an exception, but make that a part of my lifestyle. This means that if I have something special in mind, I strictly adhere to my diet for a week. But if I know that I can spend my weekend relaxing at home, then I can treat myself to a delicious pizza or a huge portion of ice cream.

But experiments in the morning are off-limits. Breakfast is the best basis for a successful and relaxing day. If I am in pain in the morning, I know the day will be bad. That's why I have accustomed myself to a few things that I want to share with you here.

  • I never leave the house on an empty stomach. Even when things are hectic and I'm forced to have breakfast at work, I always eat a banana. Having a hole in my stomach is one of the worst feelings for me, and especially with IBS I try to avoid anything that causes any pain in my stomach in the slightest.
  • I have breakfast in peace while sitting upright at the table.
  • I prefer to eat something warm like porridge in the morning.
  • I don't drink while eating. I only drink warm tea after breakfast.
  • My breakfast consists only of foods that I can tolerate 100%.
Dr. med. André Sommer

Dr. med. André Sommer

I’m André, a medical doctor from Berlin. Together with a team of medical doctors, nutritionists and data scientists we empower people to understand digestive issues with our app Cara Care.

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