Buckwheat Porridge Recipe: A Soothing, Gut-Friendly Breakfast
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
- Combine 1 cup buckwheat and 2 cups warm water. Soak for 2-4 hours.
- Drain soaked buckwheat.
- In a pot, bring 3 cups milk and 1 cup buckwheat to a boil. Cook on medium/high heat for 5 minutes, stirring often.
- 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!