Easy to Make Low-FODMAP Breakfast Ideas & Recipes

The low-FODMAP diet can be confusing and overwhelming at first, but these breakfast ideas will make your morning (and your gut) run smoothly.

“Breakfast is the most important meal of the day” is a common saying, and while not untrue that it is important, all meals and snacks can play a role in healing your symptoms or exacerbating them.  Knowing which foods to choose is what is most important.

When working to heal your symptoms from Irritable Bowel Syndrome (IBS), you may be of the belief that food is the cause.  In some cases, that might be true if you are eating a food that is high-FODMAP and a food trigger for you.  But, if you are following the low-FODMAP diet and in the elimination phase, the foods you eat will not be the cause of your symptoms.  In fact, depending on what foods you choose, they could aid in the balancing of your gut microbiota.

Many of my clients are confused about what to eat when they start the elimination phase of the low-FODMAP diet.  And since breakfast is the first meal of the day, I thought I would share some breakfast ideas with you.  These breakfast ideas are designed to help you balance your gut microbiota – the microscopic “good bugs” and “bad bugs” that live in your digestive tract and that are responsible for boosting your immune system, creating a communication pathway to the brain, and helping your gut to function properly, to name a few of their jobs – while also providing you with the macro- and micronutrients that benefit your whole body.

OATMEAL WITH STRAWBERRIES & BLUEBERRIES

Adding 1/2 cup strawberries and 1/4 cup of blueberries to a 1/2 cup of cooked oatmeal makes for a delicious breakfast.  You can bet on lots of fiber in this bowl.  Boost the protein in this meal by having an egg on the side or mixing in some nut butter.  For an extra kick of fiber, sprinkle your bowl with a tablespoon or two of pumpkin seeds.

BANANA BREAD

This delicious recipe is so versatile! You can add blueberries, chocolate chips, walnuts, or whatever you like in your banana bread and it will come out perfect every time.  Smear your slice with peanut butter and this breakfast can be eaten on the run and keep you satisfied!

EGG CUPS AND ROASTED POTATOES

If you love breakfast at the diner, but miss out because the potatoes are cooked with high-FODMAP ingredients, you don’t have to miss out at home.  Using white potatoes, cube them (with the skin on) and place on a baking sheet.  Drizzle with garlic-infused oil and sprinkle with asafoetida powder.  Place in a 425-degree oven for 25 minutes, tossing often.  To make the egg cups, follow this recipe.  You can add in your favorite breakfast meat, tomatoes, chopped spinach or peppers.  Make a dozen of them and freeze them so that you can have one whenever you want (thaw and heat it in the microwave).

CHEERIOS WITH BANANA AND ALMOND MILK

How simple is that??  If Cheerios aren’t a favorite of yours, choose a different brand that’s also low-FODMAP.  My current favorite is Maple Cheerios.   Almond milk is a good substitute if you have a milk allergy, but if you are lactose intolerant, you can choose lactose-free milk. Other low-FODMAP milk alternatives are hemp milk and rice milk. Slice in half a banana and you are ready to eat!

LOW-FODMAP SMOOTHIE BOWL OR SMOOTHIE

If you have time to sit and enjoy this creative concoction, you can try a smoothie bowl.   Top your bowl with fruit, low-FODMAP granola, seeds, nuts, or just about any low-FODMAP topping that tastes good to you. If you really need an on-the-go breakfast, a smoothie is a great choice.  You can combine your favorite low-FODMAP fruits, veggies, and milk into a blender, set it to spin, and voilà – breakfast!  Here are a number of smoothie variations you can try, and they are all low-FODMAP.

If you want to learn more about the low-FODMAP diet, I have a free video training that explains 3 Strategies for Success with the Low-FODMAP Diet. You can click here to get instant access to this training, which can be very helpful to understand more of the why behind this specific diet for people with gut health issues.