15 Low FODMAP Breakfast Ideas for Better Digestion

by | Feb 14, 2024 | IBS, Low FODMAP

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.

 

Keep reading to learn the basics of the low FODMAP diet, plus 15 get easy low FODMAP breakfast ideas.

 

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.

 

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

  • Elimination.
  • Reintroduction.
  • Maintenance.


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.

 

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.

 

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.

 

Low FODMAP Breakfast Ideas

Are you stuck for low FODMAP breakfast ideas? Here are 15 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. 

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.

Quinoa Yogurt Parfait

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. Divide between 2 bowls.
  5. 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. Let stand for 10 minutes. Shake again, then store in the refrigerator overnight. Stir in the morning and add low-FODMAP fruit like kiwi or unripe banana.
  2. This recipe can be made with all oatmeal if you prefer. Simply eliminate the buckwheat and add 1 cup more oats.

Broccoli Bacon Cheddar Frittata

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. Cook for 1-2 minutes, stirring constantly.
  6. 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. Add tofu and sauté until warmed through, about 5 minutes.
  5. 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. Add carrots and kale and sauté until kale wilts.
  6. Season with salt and pepper to taste.

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.

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.

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.

low fodmap breakfast ideas infographic with breakfast food pictures

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. Some breakfast options that work well as grab-and-go breakfasts include:

  • Quinoa yogurt parfait.
  • Buckwheat overnight cereal.
  • Chocolate cinnamon muffins.
  • Peanut butter hemp bites.
  • Buckwheat maple pecan granola.

 

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.

 

Final Thoughts

Starting your day with a low FODMAP breakfast is an important part of managing your symptoms of IBS if you’re on the elimination phase of the low FODMAP diet. But remember – the low-FODMAP diet isn’t forever, and you should eventually move to the reintroduction phase once your symptoms are well-managed.

 

Low FODMAP diet not working? Consider working with a registered dietitian who can help you navigate the ins and outs of the low FODMAP diet. Keren is Monash FODMAP-trained and has years of experience helping people manage their IBS. Click here to book a complimentary 15-minute call to connect with Keren and learn about working together.

Get in touch with Keren and book a free 15-minute discovery call today!

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