Food Intolerance Recipes,  Irritable Bowel Syndrome,  Recipes

Cocoa Maple Banana Bircher

This recipe is super yummy! It is my go to as I can have it if I have been prepared or not so much. All you need to have done is made our untoasted muesli which is in our recipe section.

I find it helps fill me up with some great nutrition! I take it with me if I have an early morning run or gym session and want something to eat straight after for my post workout nutrition.

Serves 1


  • Untoasted muesli, 3/4 cup
  • Cocoa – sprinkle, I love this stuff so add 2-4 tsp
  • Maple, drizzle
  • 1x banana, diced
  • Almonds, I like dry roasted, handful
  • Yoghurt, Greek or Soy, plain – 1/2 cup
  • Milk, can be lactose free or soy – 1/2-3/4 cup


Mix all ingredients together and serve. If you prefer to have it like a bircher then refrigerate for 6 hrs or longer e.g. overnight.


I have IBS and this recipe sits pretty well for me. However keep in mind that I continue to challenge my gut and increase my dose of FODMAPs to my level of tolerance. Ingredients are low FODMAP – if you have lactose intolerance then ensure milk and yoghurt are lactose free or you know your tolerance level e.g. everyone varies in their sensitivity.

Nutritional Analysis Per Serve

Energy 2611 kj (625 cal)

Protein 27 g

Carbohydrate 85 g

Fat 16 g, mostly from good fats

Dietary Fibre 14 g



Stephanie Gaskell is an Accredited Practising Dietitian, an Accredited Sports Dietitian, and a competitive Ultra Trail Marathon Runner. She is available for Phone and Skype Consultations, and has published the FODMAP™ & Gluten Status Sports Supplement Guide.

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