Delicious and Easy Low FODMAP Breakfast Ideas

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If you're living with irritable bowel syndrome (IBS), you may have heard of the low FODMAP diet. This evidence-based therapeutic diet is designed to help you get relief from common IBS symptoms like gas, bloating, constipation, and diarrhea. While beneficial, the low FODMAP diet isn’t without its challenges. There are many low FODMAP guides, from eating out low-FODMAP to following the Mediterranean diet while eating low FODMAP. But what about breakfast? This meal is often overlooked when planning low FODMAP meals. Luckily, there are options available to start your day right.

Understanding FODMAPs

If you’re new to the low FODMAP diet, you may wonder what “FODMAPs” means. FODMAPs is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. That’s a fancy way of saying carbohydrates that are fermented and pull water into the gut. But why does this matter for people with IBS?

When FODMAPs get fermented by your gut bacteria, they produce gas. For people without IBS, this isn’t a big deal. But people with IBS have what’s called visceral hypersensitivity. This means that the nerves in your gut are a lot more sensitive. When gas is produced in the gut, it can trigger feelings of pain due to extra-sensitive nerves.

FODMAPs can also cause other bowel issues, like diarrhea. They do this because the undigested carbohydrates pull water into the bowel, making the stool more liquid.

The Three Phases of the Low FODMAP Diet

That’s where the low FODMAP diet comes in. The low FODMAP diet consists of three distinct phases:

Read also: Weight Loss with Low-FODMAP

  1. Elimination: During the elimination phase, which typically lasts two to six weeks, you eliminate all high FODMAP foods and replace them with low FODMAP alternatives. This helps many people get their symptoms under control.
  2. Reintroduction: Once your symptoms are under control, you move on to the reintroduction phase. This phase is a systematic approach to helping you determine your specific food triggers. One could argue that this is the most important phase of the low FODMAP diet because it’s all about making your diet the least restrictive possible while allowing for symptom management.
  3. Maintenance: Once you’ve determined which types of FODMAPs trigger your symptoms, you move on to the maintenance phase. During this phase, you continue to avoid the high FODMAP foods that triggered your symptoms while including the high and moderate FODMAP foods that didn’t trigger your symptoms.

The low FODMAP diet can be overwhelming, which is why I recommend working with a registered dietitian who has experience counselling people on the low FODMAP diet. Consistent meals spread throughout the day are often key to managing gut symptoms. So start your day right with breakfast. Whether you’re rushing out the door or enjoying a leisurely breakfast at home, low FODMAP breakfast recipes can help.

Tips for Incorporating a Low FODMAP Breakfast Into Your Routine

Mornings are often rushed, and having a low FODMAP breakfast is often the last thing on a person’s mind. Luckily, there are some tips and tricks you can use to make incorporating a low FODMAP breakfast into your routine easier.

  • Plan and Prepare Ahead of Time: Planning ahead is arguably the most helpful thing you can do to ensure you eat breakfast. This could look like meal planning on the weekend and having all the ingredients you need ready to go in the morning. Alternatively, you could prepare your low FODMAP breakfast beforehand, so you only need to grab it and go.
  • Read Food Labels Carefully: Another important tip is to read food labels carefully and check for hidden high FODMAP ingredients. Some products that may seem low FODMAP could contain high FODMAP ingredients. For example, some gluten-free bagels are seasoned with onion or garlic powder. Check the ingredient list to be sure your low FODMAP choice is truly low FODMAP.
  • Use the Monash FODMAP App: The Monash University Low FODMAP app is your best friend when it comes to planning and sticking to the low FODMAP diet. Many foods become high FODMAP beyond a certain portion size (for example, strawberries, which are low FODMAP up to a serving size of five strawberries). Be mindful of portion sizes when planning your low FODMAP breakfast to ensure you don’t accidentally eat high FODMAP portions.

Low FODMAP Breakfast Ideas

Are you stuck for low FODMAP breakfast ideas? Here are some low FODMAP options to get you started. As a bonus, many of these low FODMAP breakfast ideas are high fiber options to keep your gut microbiota happy.

Savory Options

  • Vegetable Omelet:

    • Servings: 1
    • Time: 15 minutes
    • Ingredients:
      • 2 eggs
      • 1 tbsp coconut milk (or alternative)
      • ⅛ tsp curry powder
      • ⅓ cup red bell peppers, sliced thinly
      • ⅓ cup zucchini, sliced thinly into half-moons
      • 1 cup spinach, chopped
      • 1 tbsp coconut oil
    • Directions:
      1. Slice pepper and zucchini.
      2. Whisk eggs, coconut milk, and curry powder.
      3. Warm oil in a non-stick skillet over medium heat. Sauté peppers and zucchini until softened.
      4. Add spinach and sauté until soft, about 1 minute.
      5. Remove vegetables from the skillet. Pour in the whisked egg mixture.
      6. Cook egg gently until no liquid remains on top.
      7. Add vegetables and flip one side over to form an omelet.
      8. Transfer to a plate.

  • Broccoli Bacon Cheddar Frittata:

    Read also: Delicious low-FODMAP vegan recipes

    • Servings: 6
    • Time: 20 minutes
    • Ingredients:
      • 1 tbsp olive oil
      • 1 cup broccoli, chopped
      • 3 bacon strips, uncured, chopped
      • 6 eggs
      • ¼ cup milk, lactose-free or a non-dairy low-FODMAP alternative
      • ½ cup cheddar cheese, shredded
    • Directions:
      1. Preheat the oven to 375oF.
      2. Heat olive oil in a cast iron skillet over medium heat.
      3. Add broccoli, season with salt and pepper and cook until bright green (about 1-2 minutes).
      4. Add bacon and cook for 1 more minute.
      5. Whisk the eggs, milk, and cheese in a medium bowl until well combined. Pour into the cast iron skillet and stir to mix with the broccoli.
      6. Cook for 1-2 minutes, stirring constantly.
      7. Transfer the skillet to the oven and bake for 10 minutes or until the top is set.

  • Simple Spinach Tofu Scramble:

    • Servings: 2
    • Time: 30 minutes
    • Ingredients:
      • ½ cup red bell pepper, diced
      • 6 scallions, green tops only, chopped
      • 1 lb tofu, extra firm, drained and crumbled
      • 3 cups spinach, chopped
      • ½ cup basil, chopped
      • 1 tsp cumin, ground
      • ½ tsp turmeric
    • Directions:
      1. Dice pepper and chop spinach.
      2. Drain and crumble tofu.
      3. In a bowl, add crumbled tofu and spices. Massage until spices are well incorporated. Set aside.
      4. Spray sauté pan lightly with oil. Add peppers and scallion greens. Sauté until soft.
      5. Add tofu and sauté until warmed through, about 5 minutes.
      6. Add spinach and basil to the pan and season with salt to taste.

  • Quick Vegetable Hash:

    • Servings: 2
    • Time: 30 minutes
    • Ingredients:
      • 6 scallions, green tops only, chopped
      • 4 carrots, peeled and grated
      • 6 cherry tomatoes, halved
      • 4 cups kale, spines removed and shredded
      • 2 tbsp olive oil, garlic-infused
      • Salt
      • Pepper
    • Directions:
      1. Chop scallion tops.
      2. Peel and shred carrots.
      3. Halve tomatoes.
      4. Remove spines from kale and shred the leaves.
      5. Add oil to the pan and cook scallions and tomatoes until soft.
      6. Add carrots and kale and sauté until kale wilts.
      7. Season with salt and pepper to taste.

  • Scrambled Eggs with Smoked Salmon:

    • Servings: 6
    • Time: 15 minutes
    • Ingredients:
      • 8 oz smoked salmon, sliced
      • 12 eggs
      • 2 tbsp olive oil
      • 2 tbsp chives, fresh, finely chopped
      • Salt, to taste
      • Pepper, to taste
    • Directions:
      1. Chop the salmon into very small pieces.
      2. Whisk eggs. Add ½ of the chopped chives and season with salt and pepper.
      3. Heat olive oil in a large skillet, add eggs and scramble.
      4. When eggs have come together but remain wet, stir in chopped salmon.
      5. Remove the skillet from heat and garnish with the remaining chives. Serve immediately.

  • Sweet Potato and Black Bean Hash: This vegetarian low fodmap breakfast is a Southwestern spin on one of my favorite semi-sweet potato hash recipes.

    • Ingredients: Sweet potato, regular potatoes, bell pepper, spinach, cumin, chili powder, olive oil, lime juice, cilantro, low FODMAP hot sauce.
    • Directions:
      1. In a large non-stick skillet, heat the olive oil over a medium-high flame.
      2. Cook the sweet potatoes and regular potatoes, stirring every few minutes, until golden brown and tender, about 15 minutes. Turn the flame down if they begin to blacken.
      3. Add the bell pepper, salt, cumin, and chili powder. Sauté for 5 minutes more, until the peppers are soft.
      4. Carefully fold in the spinach and cook until wilted. Off the heat, drizzle with the lime juice.
      5. Garnish with the cilantro and serve warm alongside low FODMAP hot sauce.
      6. Optional: if you’re serving the hash for brunch (versus making ahead for individual breakfasts), preheat the oven to 400 degrees. Create 4 wells in the potatoes and crack an egg into each one. Transfer to the oven and bake until the eggs are just set, about 5 minutes. Garnish with the cilantro.

Sweet Options

  • Quinoa Yogurt Parfait:

    Read also: Delicious Low FODMAP Chicken

    • Servings: 2
    • Time: 30 minutes
    • Ingredients:
      • ¾ cup cooked quinoa, frozen and defrosted
      • 1 cup plain lactose-free yogurt
      • ½ cup blueberries
      • ½ cup raspberries
      • 1 tbsp maple syrup
    • Directions:
      1. Cook or defrost quinoa according to package directions.
      2. Place quinoa in the bottom of four glasses or jars.
      3. Top with yogurt.
      4. Drizzle with maple syrup and top with berries.
      5. Can be stored in the fridge for up to 2 days.

  • Pineapple Wild Blueberry Quinoa Bowl with Cardamom:

    • Servings: 2
    • Time: 30 minutes
    • Ingredients:
      • ½ cup quinoa (1 cup cooked)
      • 1 cup oat milk, unsweetened
      • 2 cups pineapple, chopped
      • ½ cup wild blueberries, defrosted
      • ¼ cup coconut, unsweetened, shredded
      • ¼ tsp ground cardamom
      • ⅛ tsp ground nutmeg
    • Directions:
      1. Prep quinoa according to package directions (½ cup quinoa to 1 cup water).
      2. Chop pineapple.
      3. Defrost wild blueberries. Leave in the fridge overnight or microwave for 1 minute.
      4. Place quinoa, oat milk, cardamom, and nutmeg in a bowl. Stir to combine.
      5. Divide between 2 bowls.
      6. Top with blueberries, coconut, and pineapple.

  • Macadamia Almond Coconut Kiwi Quinoa Breakfast Bowl:

    • Servings: 1
    • Time: 20 minutes
    • Ingredients:
      • ½ cup quinoa, cooked
      • ½ cup unsweetened almond milk
      • 1 tsp maple syrup
      • 1 tsp chia seeds
      • 1 kiwi, peeled and chopped
      • 2 tbsp macadamia nuts, roasted and unsalted, chopped
      • 1 tbsp toasted coconut
    • Directions:
      1. Rinse quinoa in a fine mesh sieve under cool water until the water runs clear.
      2. Place the quinoa and the appropriate amount of water (1 part quinoa to 2.5 parts water for a mushy texture, 1 part quinoa to 2 parts water for a slightly chewy texture) in a saucepan over medium-high heat and bring to a boil.
      3. Once boiling, reduce heat to a simmer and cover the pot. Simmer until all water is absorbed and quinoa is tender (about 15 minutes).
      4. Remove from heat and fluff with a fork.
      5. In a bowl, combine quinoa, almond milk, maple syrup, and chia seeds.
      6. Garnish with kiwi, macadamia nuts, and toasted coconut.

  • Buckwheat Overnight Cereal:

    • Servings: 2
    • Time: 15 minutes prep, 5 hours resting in the refrigerator
    • Ingredients:
      • 1 cup buckwheat
      • 1 ½ cups vanilla rice milk (or other low-FODMAP alternative)
      • 2 tbsp gluten-free rolled oats
      • 1 tbsp chia seeds
      • ½ tsp cinnamon
      • 1 tsp maple syrup
    • Directions:
      1. Place all ingredients in a mason jar and shake vigorously.
      2. Let stand for 10 minutes. Shake again, then store in the refrigerator overnight.
      3. Stir in the morning and add low-FODMAP fruit like kiwi or unripe banana.
      4. This recipe can be made with all oatmeal if you prefer. Simply eliminate the buckwheat and add 1 cup more oats.

  • Chocolate Cinnamon Muffins:

    • Servings: 5
    • Time: 30 minutes
    • Ingredients:
      • ¾ cup quick-cooking, gluten-free oats
      • ¼ cup tapioca flour
      • ½ tsp baking soda
      • ½ tsp baking powder
      • 1 tsp cinnamon
      • ¼ cup cocoa powder, unsweetened
      • ½ tsp salt
      • ½ banana, yellow, not brown
      • 2 eggs
      • ¼ cup peanut butter (or low FODMAP alternative)
      • 2 tsp vanilla extract
      • 2 tbsp maple syrup
      • ¼ cup dark chocolate chips, dairy-free
    • Directions:
      1. Preheat oven to 350oF.
      2. Spray muffin tins with cooking oil.
      3. Whisk together dry ingredients (oats through salt).
      4. Add wet ingredients (banana through maple syrup) to the blender and process until smooth and creamy.
      5. Make a well in the dry ingredients and add wet ingredients, stirring until just combined. Stir in chocolate chips.
      6. Using a small ice cream scoop or two spoons, place batter in a muffin tin, each ¾ full.
      7. Bake for 5-8 minutes for minis and 10-12 minutes for regular. Tops will spring back when lightly touched.
      8. Remove from muffin tin to cool for 2 minutes.
      9. Freeze leftovers.

  • Blueberry Spinach Low FODMAP Smoothie Bowl:

    • Servings: 2
    • Time: 5 minutes
    • Ingredients:
      • 1 cup blueberries, frozen
      • ½ banana, frozen
      • 1 cup spinach
      • 2 scoops vanilla protein powder, low FODMAP
      • 1 tbsp chia seeds
      • 1 cup water, plus additional as needed
    • Directions:
      1. Place all ingredients in a blender and blend until smooth.
      2. If you want a smoothie rather than a smoothie bowl, simply add more water.

  • Green Low FODMAP Smoothie:

    • Servings: 1
    • Time: 15 minutes
    • Ingredients:
      • 1 cup romaine lettuce, chopped
      • ½ cup pineapple, chopped
      • 1 ginger, fresh, peeled and chopped (for 1 tbsp)
      • 1 cup cucumber, peeled and sliced
      • 2 cups water
      • 2 kiwis, peeled and chopped
      • 2 tbsp parsley, chopped
      • Stevia, to taste
    • Directions:
      1. Chop romaine lettuce leaves.
      2. Chop pineapple.
      3. Peel and chop ginger.
      4. Peel and chop cucumber.
      5. Peel and chop kiwis.
      6. Place all ingredients in a blender and blend until smooth.
      7. Add stevia to sweeten to taste.

  • Peanut Butter Hemp Bites:

    • Servings: 8
    • Time: 15 minutes
    • Ingredients:
      • 1 cup quick-cooking, gluten-free oats
      • ½ cup peanut butter
      • ¼ cup hemp seeds
      • ⅓ cup maple syrup
    • Directions:
      1. Mix all ingredients in a medium-sized mixing bowl.
      2. Roll the mixture into bite-sized (1-inch) balls.
      3. Enjoy immediately or store in the fridge for up to 10 days.

  • Beauty Greens Low FODMAP Smoothie:

    • Servings: 2
    • Time: 15 minutes
    • Ingredients:
      • 1 cup papaya, peeled and chopped.
      • 2 kiwis, peeled and chopped
      • 12 seedless grapes
      • 1 cucumber, medium, chopped
      • 1 tbsp ginger, peeled and chopped
      • ½ lime, peeled
      • 1 cup spinach
      • 4 sprigs fresh parsley
      • 1 ½ cups water
    • Directions:
      1. Peel and chop all fruits and vegetables.
      2. Add all ingredients to a blender and blend until smooth.

  • Buckwheat Maple Pecan Granola:

    • Servings: 8
    • Time: 45 minutes
    • Ingredients:
      • 1 cup buckwheat groats
      • 2 cups gluten-free oats
      • ½ cup pumpkin seeds (pepitas)
      • ½ cup raw pecans, chopped
      • ¼ tsp nutmeg, ground
      • ¼ tsp ginger, ground
      • ½ tsp cinnamon
      • ⅓ cup coconut oil
      • ⅓ cup maple syrup
      • 1 tsp vanilla extract
      • ½ tsp salt, to taste
    • Directions:
      1. Preheat the oven to 325oF and line a baking sheet with parchment paper.
      2. Chop pecans.
      3. Add all dry ingredients to a large mixing bowl. Stir well.
      4. In a small bowl, whisk together coconut oil, maple syrup, and vanilla extract. Pour over dry ingredients and toss to coat. Season with salt to taste.
      5. Spread the mixture out onto a cookie sheet lined with parchment paper. Bake for 30-35 minutes, stirring occasionally until lightly browned. Watch carefully so the nuts don’t burn.
      6. Allow to cool on the cookie sheet before transferring to a storage container.

Other Quick and Easy Low FODMAP Breakfast Ideas

  • Cold cereal with milk or alt milk of choice. Choose a low FODMAP cereal and pair it with lactose-free milk or a low FODMAP alternative like almond, rice, or hemp milk.
  • Breakfast Cookies, made and ready to go. Prepare a batch of low FODMAP breakfast cookies ahead of time for a quick and easy breakfast option.
  • Breakfast Casserole - make ahead, portion and freeze. Prepare a low FODMAP breakfast casserole and freeze individual portions for a convenient breakfast.
  • Low FODMAP muffin, made ahead. Bake a batch of low FODMAP muffins to enjoy throughout the week.
  • Overnight Oats: Mix together gluten-free rolled oats, chia seeds, and a low FODMAP milk alternative. Add in your favorite protein, fiber, and fruit combination. Cover and store in the refrigerator overnight.
  • Hot cereals: Prepare with your favorite liquid base such as lactose free milk or your favorite low FODMAP milk alternative such as almond, rice, or hemp milk, or water.
  • Chia seed pudding: Just mix together chia seeds and a low FODMAP milk alternative and refrigerate overnight.
  • Toast 2-3 Sweet PotaTOASTS by Caulipower in either your toaster or toaster oven. Fancy it up with 1-2 tablespoons of peanut butter, ½ cup sliced strawberries, a sprinkle of cinnamon.
  • Toast your favorite low FODMAP bread or english muffin with a scoop of lactose-free cottage cheese. For a savory option try sliced tomatoes, ⅛ sliced avocado, and dash of black pepper.
  • Yogurt Parfaits: The best thing about yogurt parfaits are that they are customizable. Crunchy Toppings: ten almonds or hazelnuts, 5-10 pecans or walnut halves, ¼- ½ cup dried unsweetened coconut, crushed up FODY bar, Nature’s Path Pumpkin Seed + Flax Granola.
  • Low FODMAP Fluffy Pancakes: Pancakes are always a family favorite and make for a lovely weekend breakfast. You can always whip up some extra and store in the freezer or fridge to have ready for a quick weekday breakfast.
  • Two-Ingredient Banana Pancakes: Just be sure to use an unripe banana to keep it low FODMAP.
  • Eggs: Scramble, poached, fried, hard boiled…you really can't go wrong.
  • Scrambled eggs sauteed with red bell peppers placed in between 1-2 corn tortillas and topped with ⅛ sliced avocado.
  • Egg muffins: Egg muffins are a fun way to get in some extra vegetables and can be prepared in advance for a quick grab and go meal - simply heat or enjoy these cold.

Navigating Specific Foods on the Low FODMAP Diet

When people first start following the low FODMAP diet, they often set a day to begin the diet, and the first question that comes up is, “what can I eat for breakfast?”. Many people like to eat leftovers, and many cultures will suggest soup, or rice. The point we want to make right away is that you might have to tweak versions of what you were eating before, but you can still enjoy your breakfast comfort foods. In other words, if every morning you like to have granola, you can have low FODMAP granola. If you liked to have eggs, bacon and toast, there’s a way for you to have those still.

Coffee and Orange Juice

For many people, breakfast begins with coffee, tea, or a glass of orange juice, even before solid food passes their lips. Coffee, and caffeine, can be gut irritants. They are not FODMAP issues, but they may upset your digestion.

Cereals

Yes, there are many cereals, both hot and cold, that are appropriate for the low FODMAP diet, even during the Elimination Phase. To determine which cereals are low FODMAP, it is recommended that you first check the certified brands area of the Monash university smart phone app and the FODMAP friendly smart phone app. After that, you can peruse the apps for generic cereals that are listed, then you can also reference articles and Monash University dietitian curated Shopping Lists. You can eat cereal for breakfast on the low FODMAP diet, even during the Elimination Phase.

Eggs and Omelets

Yes, eggs are low FODMAP. Monash University considers eggs to contain no FODMAPs whatsoever, so yes, they would be considered low FODMAP and appropriate during any phase of the diet. Yes, omelets can be low FODMAP as long as whatever you’re adding to your eggs are low FODMAP ingredients. For instance, you can make a cheese omelette, you could have an omelet with various low FODMAP vegetables, you could add diced low FODMAP ham, etc.

Toast, Bread, Jams, and Spreads

Yes, toast can be low FODMAP. Any toast made from low FODMAP bread would be low FODMAP toast! There are many gluten-free breads, sourdough breads, spelt breads, and even wheat-based breads that are low FODMAP. Avocado toast can be low FODMAP, and it all comes down to your choices of ingredients and paying attention to the quantity of ingredients. Between Monash University and FODMAP Friendly, several jams and marmalades have been lab tested. Please check the apps for specific serving size information, but know that you can enjoy strawberry jam, raspberry jam, mixed berry jam, and citrus marmalade. Peanut butter is also low FODMAP.

Bagels, Cream Cheese, and Muffins

Yes, bagels can be low FODMAP. It all comes down to choosing ones with appropriate ingredients. Conventional cream cheese has a small low FODMAP serving size. Remember, the diet is not dairy free it is just lower in lactose. There are several lactose-free cream cheese brands on the market that are low FODMAP as well. English muffins can also be low FODMAP if you choose ones with appropriate ingredients. There are both commercially prepared blueberry muffins (like Udi’s) that are low FODMAP, as well as recipes. Corn muffins can be Low FODMAP if the ingredients are appropriate for the low FODMAP diet.

Smoothies and Meal Replacements

With a good blender on hand, a breakfast smoothie is mere minutes away. The problem with smoothies, and it is a problem that we see all the time, is that it is very easy to go overboard in terms of quantity of ingredients, and FODMAP stacking. Now, you have to think about stacking and ingredients so that you don’t not create a FODMAP overload load in this liquid meal. Simply put, the low FODMAP diet is very much related to serving size. For instance, according to Monash University lab testing, 35 g of a ripe common banana is low FODMAP, but at 45 g it is already becoming Moderate for FODMAPs. A high protein energy drink should be rich in protein, but how much it contains will vary greatly, brand to brand, and also come down to the individual product. Note that many high protein drinks are animal based proteins, which can be fine from a FODMAP perspective.

tags: #fodmap #diet #breakfast #ideas

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