functional nutrition

Sibo Doctor Approved
Alyssa Simpson RD, CDE, CLT
Alyssa Simpson

RDN, CGN, CLT
(602) 422-9800

Sibo Doctor Approved
certified gastrointestinal nutritionist
Sibo Doctor Approved
certified gastrointestinal nutritionist

Free & Clear Overnight Oats

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Image displays 5 flavors of low fodmap overnight oats

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Introducing one of the top therapeutic recipes I share with my clients dealing with constipation: Free & Clear Overnight Oats. These oats are delicious, convenient, and endlessly customizable. With just a few simple steps, you can prep a batch of these nutritious and fiber-rich oats the night before for a hassle-free breakfast or snack option. You can also prepare them in bulk to grab quickly on the go throughout the week.

Got a sweet tooth? These oats provide a nutritious and well-balanced snack that will fulfill that sweet craving and keep you satisfied and energized for hours. Whether you’re craving the classic comfort of Chocolate Chip Cookie Dough or the fruity freshness of Raspberry Vanilla, I’ve got you covered with five mouthwatering flavor variations.

But these oats aren’t just about taste – they’re also designed with your digestive wellness in mind. Packed with fiber-rich ingredients like chia seeds and rolled oats, these overnight oats help stimulate normal bowel movements without any high FODMAP ingredients that can contribute to bloating.

Instructions for making overnight oats:

  1. In a bowl or jar, combine all ingredients. Mix well.
  2. Cover and refrigerate overnight or for at least 4 hours.
  3. Serve cold, topped with fresh raspberries if desired.

Tip: prepare 4 at a time for a convenient and filling breakfast or snack on busy days.

Flavor Options

  • 1/4 cup rolled oats
  • 1 tablespoon chia seeds
  • 1 tablespoon brown sugar
  • 2 Tbsp nondairy chocolate chips (such as Enjoy Life)
  • 1/3 cup almond milk or lactose-free milk
  • 1/4 cup lactose-free or nondairy yogurt (such as Silk almond milk yogurt)
  • Dash salt

Raspberry Vanilla Overnight Oats

  • 1/2 cup rolled oats
  • 1/2 cup almond milk or lactose-free milk
  • 1/4 cup lactose-free or nondairy yogurt (such as Silk almond milk  yogurt)
  • 1 tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • 1/4 cup mashed raspberries
  • 1 tablespoon cane sugar
  • Pinch of salt

Banana Peanut Butter Overnight Oats

  • 1/2 cup rolled oats
  • 1/2 cup almond milk or lactose-free milk
  • 1/4 cup  lactose-free or nondairy yogurt (such as Silk almond milk yogurt)
  • 1 tablespoon chia seeds
  • 1/2 ripe banana, mashed
  • 1 tablespoon peanut butter
  • 1 tablespoon maple syrup
  • Pinch of salt

Raspberry Chocolate Chip Overnight Oats:

  • 1/2 cup rolled oats
  • 1/2 cup almond milk or lactose-free milk
  • 1/4 cup  lactose-free or nondairy yogurt (such as Silk almond milk yogurt)
  • 1 tablespoon chia seeds
  • 1/4 cup mashed raspberries
  • 1 tablespoon cocoa powder
  • 1 tablespoon maple syrup
  • 1 tablespoon mini chocolate chips (such as Enjoy Life)
  • Pinch of salt

Banana Peanut Butter Overnight Oats:

  • 1/2 cup rolled oats
  • 1/2 cup almond milk or lactose-free milk
  • 1/4 cup  lactose-free or nondairy yogurt (such as Silk almond milk yogurt)
  • 1 tablespoon chia seeds
  • 1/2 ripe banana, mashed
  • 1 tablespoon peanut butter
  • 1 tablespoon brown sugar
  • Pinch of salt

Blueberry Lemon Overnight Oats:

  • 1/2 cup rolled oats
  • 1/2 cup almond milk or lactose-free milk
  • 1/4 cup lactose-free or nondairy yogurt (such as Silk almond milk yogurt)
  • 1 tablespoon chia seeds
  • Zest of 1 lemon
  • 1/4 cup fresh blueberries (or thawed frozen blueberries)
  • 1 tablespoon cane sugar
  • Pinch of salt

Peanut Butter and Jelly Overnight Oats:

  • 1/2 cup rolled oats
  • 1/2 cup almond milk or lactose-free milk
  • 1/4 cup lactose-free or nondairy yogurt (such as Silk almond milk yogurt)
  • 1 tablespoon chia seeds
  • 1 tablespoon natural peanut butter
  • 1 heaping tablespoon Smuckers strawberry jam
  • 1/4 cup chopped fresh strawberries
  • Pinch of salt
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