Banana, Chocolate & Sesame Seeds on Toast

When I was little my Mum used to make me banana and honey on toast for breakfast, so this feels very nostalgic. Normal toast and honey are both high FODMAP, and I’m more of a chocolate addict now, so this is a delicious alternative. Working chia seeds into your meals also ensures you get a good dose of vitamins, minerals and fibre.


For the chia sauce

  • 2 tbsp cocoa powder

  • 1-3 tsp of maple syrup

  • 200ml (1 cup) of almond or coconut milk (or any low-FODMAP plant milk you fancy)

  • 4 tbsp chia seeds

for the toast

  • 1/2 almost unripe banana (1/3 if it’s ripe and 1/2 if it’s unripe to be lowFODMAP - unripe bananas contain less FODMAP)

  • 2 slices of sourdough bread

  • 2 tbsp of chia chocolate “sauce”

  • 1 tbsp toasted sesame seeds


The night before:

  1. In a jar make a paste with the cocoa powder and a little of the plant milk.

  2. Then stir in the rest of the milk, bit by bit, so it's all dissolved in.

  3. Add the maple syrup to a sweetness you like.

  4. Stir in the chia seeds, cover the jar and place in the fridge.

* This will keep for ~3 days and will make a great addition to porridge, desserts and even on toast...

In the morning:

  1. Toast 2 slices of sourdough bread.

  2. Thinly slice the banana

  3. Spread 1 tbsp of the chia sauce on each slice (3 tsp)

  4. Place the banana on top and sprinkle on the sesame seeds.

  5. For an extra sweet start to the day you could drizzle on a little maple syrup.

This recipe is featured in a YouTube video, giving 4 other low-FODMAP vegan brunch ideas :)

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DISCLAIMER: The information provided on this website is not intended to replace any information provided by a qualified health care professional and should be considered general educational information only. 

I strongly recommend consulting a registered nutritionist/dietician/medical practitioner.

* The low FODMAP diet has been shown to reduce symptoms in ~80% of IBS sufferers, so, unfortunately, it won't help 20%, but you also won't know unless you try. 

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