Buckwheat Porridge Recipe: A Soothing, Gut-Friendly Breakfast

Buckwheat porridge for IBD, crohn's disease, and ulcerative colitis topped with fresh fruit and granola

If you're looking for a gentle, nourishing breakfast, this Buckwheat Porridge is an excellent choice. Packed with slow-digesting complex carbs, fiber, and essential nutrients, it provides steady energy without spiking blood sugar. Whether you're managing IBD, Crohn’s disease, or ulcerative colitis, this comforting, whole-grain porridge is a great way to start your day.

Why This Recipe Works for IBD Nutrition

Easy to Digest – Soaking the buckwheat helps break down phytic acid, making it gentler on digestion.

Stabilizes Blood Sugar – A soluble fiber source, buckwheat slowly releases glucose, helping to maintain balanced blood sugar levels.

Complete Protein – Unlike many grains, buckwheat contains all nine essential amino acids, making it a great plant-based protein option.

Gut & Heart Health Benefits – Buckwheat is a gluten-free whole grain, packed with B vitamins, fiber, and antioxidants that support digestion and cardiovascular health. Despite trends against grains, whole grains are incredibly beneficial for gut health—don’t let the fear-mongering fool you!

Serving Suggestions

This warm, comforting porridge pairs well with:

🍌 Mashed banana (for natural sweetness and easy digestion)
🫐 Blueberries (for their anti-inflammatory and antioxidant properties)
🥜 Almond butter (for healthy fats and extra creaminess)

Stacey’s Suggestion

You can also get creative by adding dark chocolate shavings, a drizzle of maple syrup, or chopped nuts once it cools. Store leftovers in an air-tight container and reheat with a splash of milk to maintain its creamy texture.

Why This Recipe Belongs in Your IBD-Friendly Meal Plan

Managing IBD nutrition means choosing meals that are gentle on digestion, nutrient-dense, and easy to prepare. This Buckwheat Porridge checks all the boxes—it’s stabilizing for blood sugar, packed with fiber, and full of plant-based protein.

Try this recipe and let me know how it works for you! If you’re looking for more meals for IBD, be sure to check out my other gut-friendly recipes.

Buckwheat Porridge

A warm, nourishing porridge made with soaked buckwheat and your choice of milk. Perfect for gut-friendly breakfasts!

Prep & Cook Time

  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 15 minutes

Ingredients (Makes 4 servings)

  • 1 cup buckwheat (soaked for 2-4 hours)
  • 3 cups milk of choice (e.g., dairy or plant-based)

Optional Toppings

  • Dark chocolate
  • Banana
  • Blueberries
  • Chia seeds
  • Almond butter

Instructions

  1. Combine 1 cup buckwheat and 2 cups warm water. Soak for 2-4 hours.
  2. Drain soaked buckwheat.
  3. In a pot, bring 3 cups milk and 1 cup buckwheat to a boil. Cook on medium/high heat for 5 minutes, stirring often.
  4. Serve with your favorite toppings. Store leftovers in the fridge.

Nutrition Information (Per Serving)

  • Calories: 150-200 kcal (depends on milk type)
  • Total Fat: 6-8g
  • Saturated Fat: 1-2g
  • Carbohydrates: 20-25g
  • Fiber: 3g
  • Sugars: 4g
  • Protein: 6g

Storage Instructions

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat with a splash of milk to maintain creaminess.

Looking for more IBD-friendly recipes? Check out more at Stacey Collins Nutrition Blog!

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