Overnight Cocoa Oats

Rise and shine with healthy bowel friendly breakfasts - none of the ingredients used trigger bloating or wind (all are high fibre, low FODMAP recipes)

Recipe: Yvonne McKenzie, Registered dietitian, specialist in gastrointestinal nutrition & IBS Photography: Julie Thompson, Information Manager at Guts UK

Overnight Cocoa Oats

A healthy version of chocolate? Cocoa powder with yoghurt and milk soak into oats overnight to soften them. This breakfast contains 20 g of leucine-containing protein – perfect for building skeletal muscle (after exercise), or if you are stuck in bed and can’t exercise (prevention of loss of skeletal muscle). Oat bran is a little powerhouse with just as much protein in it as fibre (here, 3g). Linseeds, also called flaxseeds, are rich in lignan, a type of dietary fibre and an antioxidant, and up to 24 g per day (8 g fibre) is safe to eat.

Makes: 1 portion • Fibre per serving: 8g


  • 1 tbsp               porridge oats
  • 2 tbsp (20g)      oat bran
  • 10g                  skimmed milk powder
  • 2tsp                  cocoa powder (made with Fairtrade certified cocoa beans)
  • 1tbsp (12g)       linseeds, ground or whole
  • 50ml                 milk, your choice
  • 100g                 0% fat Greek yoghurt

How to make:

  1. Mix together all of the dry ingredients, except the linseeds, in a breakfast cereal bowl or jar.
  2. Mix in the milk and then add the yoghurt.
  3. Cover and place in the fridge overnight.
  4. The next morning: add the linseeds, mix together, and dress up as fits the occasion:

Drizzle on top golden syrup, maple syrup or runny honey (note: honey contains fructose).

  • 1                      clementine, segments    adds 1.1g fibre
  • 5g                    chia seeds                    adds 1.6g fibre

Please note this recipe is not suitable for people who have been advised to have a low fibre or low residue diet.