Starting your day off right with a delicious and nutritious breakfast is crucial, but for those following a low FODMAP diet, it can sometimes feel like options are limited.
Fear not! Living with a low FODMAP diet doesn’t mean sacrificing delicious and exciting breakfasts. With a little creativity and knowledge of low FODMAP ingredients, you can whip up breakfast staples that are kind to your gut and loved by everyone.
Here are 5 low FODMAP breakfast ideas that will satisfy even the pickiest eaters
#1: Strawberry oatmeal with low FODMAP protein powder
Starting your day off with a warm, comforting bowl of oatmeal is a classic for a reason. But if you’re following a low FODMAP diet, finding a gut-friendly version can be tricky. This recipe for strawberry oatmeal with low FODMAP protein powder offers the perfect solution!
- Add ½ cup of oats, 1 cup of coconut milk, and 1 cup of water to a saucepan and bring to a boil. Reduce to a simmer and cook for 15 to 20 minutes, until thickened. Remove from the heat and stir in the low FODMAP protein powder.
- Add the oats to a bowl and top with some strawberries, 1 tbsp maple syrup, and hemp seeds.
Oats are naturally low in FODMAPs and provide a hearty base for your oatmeal and coconut milk is a lactose-free alternative to cow’s milk. When it comes to choosing a low FODMAP protein powder, several options are available including egg white protein, pea protein, rice protein or whey protein isolate!
#2: Tomato and brie omelet
This is another low FODMAP breakfast option that will keep you full without tummy aches. This tomato and brie omelet is naturally low FODMAP and great for IBS patients!
- Heat 1 tsp of butter in a non-stick pan over medium heat.
- Whisk 2 eggs and some chopped parsley in a small bowl and season with salt and pepper to taste. Add the eggs and cook until almost set. Place 1 oz of brie and cherry tomatoes in the omelet to make an omelet sandwich and enjoy!
This recipe is perfect for you if you’re seeking a delicious and convenient low FODMAP breakfast or brunch option.
Some people like to add a side of sliced avocado next to their omelet, but are not sure if avocados are a low FODMAP food. So is avocado low fodmap? Here’s the thing: While avocados offer numerous health benefits, their impact on FODMAP sensitivity varies depending on the portion size. Smaller servings of around 1/8 of an avocado are considered low FODMAP, but larger amounts can trigger digestive discomfort in individuals following a low FODMAP diet.
#3: Pineapple chia pudding
Craving a refreshing gut-friendly breakfast? This low FODMAP breakfast recipe is bursting with tropical flavors and packed with nutrients, all while catering to your low-FODMAP needs!
- Combine ½ cup coconut milk, 4 fl oz of pineapple juice, ¼ cup of chia seeds, and ½ lime zest in a bowl. Refrigerate for at least 30 minutes or until chilled and the chia seeds have set.
- Stir well then divide between bowls or jars. Top with pineapple and mint. Enjoy!
In moderate portions, pineapple falls into the low-FODMAP fruits category, meaning you can enjoy its sweet and tangy goodness without digestive woes. Remember, the key is portion control: stick to a maximum of one cup of fresh pineapple per serving.
However, if pineapple usually triggers your symptoms, you can substitute it with any of these low FODMAP fruits:
- Banana
- Blueberries
- Grapes
- Kiwi
- Strawberries
- Raspberries
- Oranges
#4: Low FODMAP breakfast pizza
This Low FODMAP Breakfast Pizza delivers all the satisfaction of a classic pizza, but with a gut-friendly twist. Packed with tasty veggies, savory bacon, and fluffy eggs, it’s a delicious way to jumpstart your morning in just 20 minutes. Bonus points: it’s gluten-free too!
- Get a ready-made low FODMAP pizza crust and follow the directions listed on the package.
- Once your crust is nice and ready, it’s topping time! Sprinkle mozzarella cheese over the base and top with red and green pepper, tomato and bacon.
- Use the back of the spoon to create 4 wells and crack an egg into each, then bake for 10-15 minutes until the eggs are cooked and the cheese has melted. Enjoy!
If you’re someone who likes corn on their pizza, but you always ask yourself “is corn low-fodmap?” I’m here to answer that. While corn is generally classified as high fodmap, smaller portions of around 30-50 grams are considered low FODMAP and are better tolerated than larger ones. So, adding a handful of corn as a topping on your low FODMAP breakfast pizza is optional!
#5: Low FODMAP breakfast yogurt parfait
This one is for the busy bees! This low FODMAP breakfast yogurt parfait is a great on-the-go option. This layered treat takes minutes to assemble and packs a punch of flavor and nutrients.
- Get your fruit ready! Mash 4-5 fresh strawberries (Pro tip: use a potato masher)
- Layer it up! Grab your favorite jar and start adding 1/2 cup of a low FODMAP yogurt of your choice, followed by half of your smashed strawberries and a handful of low FODMAP granola.
- Repeat the process to end up with 2 layers and a nice topping of yogurt and a few strawberry slices!
Looking for low FODMAP snacks? This recipe isn’t just a breakfast; it doubles as a delightful low FODMAP snack ready to keep you fueled and feeling your best throughout the day!
I hope these recipes come in handy for all you IBS warriors out there! If you need extra help managing your IBS triggers, my Restore Program is perfect for you. Join the waitlist here!
