Do you start your day with breakfast? As a dietitian, I am 100% on team breakfast! Whether it’s sweet or savory, starting your day with a healthy dose of fat, fiber and protein are good for your gut. This may seem counterintuitive if you’re suffering from irritable bowel syndrome (IBS) and experiencing early morning symptoms, but trust me, you just haven’t found the right breakfast for you yet. Since the low FODMAP diet is an evidence-based recommendation for dealing with pesky IBS symptoms, I’ll be sharing 10 delicious low FODMAP breakfast ideas. From overnight oats to scrambled eggs, these are a few of my favorite fodmap-friendly options.
These breakfast recipes and ideas can easily fit into any meal plan, with some requiring a bit of meal prep and others that can be ready in minutes. Play around with different breakfast ideas so that you can figure out what works for you and your gut.
1.) Scrambled eggs with sourdough toast + a navel orange
This is not a specific recipe, but if you’re looking to make your own sourdough bread, here’s a great recipe for a sourdough starter. Sourdough toast is considered low FODMAP even if it’s made with wheat flour. This is because the fermentation process breaks down the FODMAP content. ***Note: Yeast cannot be listed in the ingredients. If yeast was added, that means it was used to speed up the fermentation process and what you are buying is not true sourdough bread. If you’re buying from a bakery, just ask!
2.) Overnight oats
If you haven’t gotten on the overnight oats train, now is the time! Rolled oats are low FODMAP in ½ cup portions and steel-cut oats are low FODMAP in ¼ cup portions. Here is a basic recipe from Monash University that allows you to play around with toppings. This Blueberry Overnight Oats recipe from Phoebe Lapine feels decadent but is very easy to make.
3.) Chia seed pudding
Chia seeds are little powerhouses of nutrition. They’re a good source of fiber, protein, omega 3 fatty acids, and calcium. A great recipe to try is Coconut Chia Pudding with Cantaloupe. ***Note: Be mindful of what type of milk you’re using due to FODMAP content.
4.) Dairy-Free Smoothie
Smoothies are a great way to pack in a lot of nutrients in a filling way. Be mindful of your fruit portion size, as many are high in fructose, especially if paired together. Here are three recipe options, all banana-free and dairy-free. I especially love that she shows you what to add to freezer bags to help with meal prep!
5.) Lactose-free Greek yogurt with berries
A common misconception is that the low FODMAP diet is a dairy-free diet – it’s not! It’s low in lactose, which means that you can still enjoy some dairy products. Lactose-free Greek yogurt included! Some brands to try are Fage Lactose-Free Greek Yogurt or Green Valley Creamery Yogurt.
6.) Baked Oatmeal
7.) Peanut butter and berry smoothie with lactose-free milk
Remember to modify the strawberry portion size if you are in the elimination phase. I recommend using FairLife lactose-free Ultra-Filtered Milk instead of protein powder. You can find the recipe here.
8.) Omelet or Frittata
There are zero FODMAPs in eggs since they’re a protein. Play around with different veggies and hard or aged cheeses. One to try is this Mini Frittata recipe. Making a batch of these on the weekend helps with meal prep for the week! Here is an omelet recipe from Monash that uses spinach, feta, and pine nuts. How delicious does that sound?
9.) Two fried eggs on an almond flour tortilla topped with parmesan, arugula, and chopped cherry tomatoes
This has been my own breakfast recently! I recommend the Whole Foods brand of almond flour tortillas. You can also try out their plant-based parmesan, I swear it tastes like the real stuff! To make this, follow the tortilla package directions and fry the eggs to your taste (I like over hard). You can also give the chopped tomatoes a quick sear if you have time. Sprinkle parmesan on top!
10.) Breakfast Salad:
Ok, this isn’t really a breakfast salad. It’s a low FODMAP Cobb Salad! But have you ever thought about just eating a salad for breakfast (or another non-traditional breakfast item)? This eases you into it with hard-boiled eggs and bacon. You can find the recipe here: Low FODMAP Cobb Salad.
As a final tip, be sure to refer to the Monash University FODMAP app to confirm portion sizes. They are always testing (and re-testing) different foods, which means that portion sizes may potentially change. If you have questions about how a particular portion size is affecting you, work with your Registered Dietitian. Happy Eating!