Temporarily following a low FODMAP elimination diet can be effective for eliminating digestive issues such as bloating, abdominal pain, gas, constipation, or diarrhea. However, given that you have to eliminate gluten-containing grains as well as some types of fruits and vegetables, you may feel confused about what you can actually eat for breakfast. Here are 10 simple low FODMAP breakfast ideas to help make your morning meal a little easier.
If you want something savory, eggs are a versatile low FODMAP breakfast food. Use eggs to make an egg scramble, omelet, frittata, or a breakfast casserole type dish like a low FODMAP crustless quiche.
Add some low FODMAP vegetables to your eggs:
- Cabbage (up to 1 cup)
- Red bell pepper
- Low FODMAP greens – spinach, kale, Swiss chard, bok choy
- Zucchini or summer squash
- Green part of scallions
Remember, onions and garlic are high FODMAP so you can’t use these when making a more savory breakfast.
You can also add a small amount (about ¼ cup per serving) of shredded or crumbled low FODMAP cheese:
- Goat cheese
- Monterey Jack
Low FODMAP Breakfast Smoothies
Smoothies are especially good for the summer months. If you want something fruity or creamy for breakfast, make a low FODMAP smoothie using a low FODMAP milk and fruit. Be aware that some fruits are only low FODMAP if you eat them in small quantities. Make it a green smoothie by adding a few handfuls of baby spinach. You can also add ground flaxseed (up to 1 tablespoon) for extra fiber.
Low FODMAP smoothie liquid base:
- Almond milk
- Hemp milk
- Soy milk (made from soy protein rather than whole soybeans)
- Coconut milk (canned)
- Rice milk
- Lactose-free milk
Low FODMAP fruit:
- Blueberries (¼ cup)
- Pineapple (1 cup)
- Unripe banana or ⅓ of a ripe banana
- Cantaloupe (¾ cup)
- Honeydew melon (½ cup)
Add some protein powder to make the smoothie more filling. Check that the ingredients list for the protein powder has minimal additives and doesn’t include any high FODMAP sweeteners (e.g., sorbitol, mannitol, xylitol) or added fiber (e.g., inulin, chicory root)
Low FODMAP protein powders:
- Brown rice protein
- Soy protein isolate
- Hemp protein
- Collagen powder
- Whey protein isolate (why protein concentrate or hydrolyzed whey protein are high FODMAP)
Low FODMAP Breakfast Muffins
You can still have baked goods on a low FODMAP diet, just stick to eating muffins made with a gluten-free low FODMAP flour. Note that some flours are only low FODMAP when consumed in smaller quantities:
- Rice flour
- Sorghum flour
- Buckwheat flour (up to ⅔ cup per serving)
- Almond flour (up to ¼ cup per serving)
- Oat flour
- Quinoa flour
- Millet flour
- Cornmeal and cornstarch
- Tapioca starch
Leavening agents including baking powder and baking soda are also low FODMAP. Binding agents that can be used in low FODMAP baking include xanthan gum, guar gum, ground flaxseeds, or chia seeds.
Any type of wheat or gluten-containing flour would be high FODMAP.
Try one of these low FODMAP muffin recipes:
Low FODMAP Meal Plan
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Oatmeal is low FODMAP when eaten in smaller amounts (you can cook up tp ½ cup dried rolled oats or ¼ cup dried steel-cut oats per serving).
Get a creamier texture by cooking the oats with low FODMAP milk (e.g., almond, hemp, rice, lactose-free milk, soy milk made from soy protein not whole soybeans).
To add some sweetness, top your oatmeal with some low FODMAP fruit (e.g., strawberries, up to ¼ cup of blueberries, sliced unripe banana, or up to ⅓ of a ripe banana) or a low FODMAP sweetener (e.g. maple syrup). Honey is high FODMAP.
You can also bake oatmeal, which creates more of a breakfast casserole with a denser texture than a bowl of oatmeal. Baked oatmeal can be stored in the fridge for up to 4 days, so it’s a good make-ahead option if you want to prep breakfast for several days at once.
Try one of these low FODMAP baked oatmeals:
Low FODMAP Breakfast Cereal
There are several low FODMAP cereal options besides oatmeal. Some packaged cold cereals that are made from corn, rice, or kasha are low FODMAP (e.g. Corn Flakes, Rice Krispies). Lists of some low FODMAP cold cereals that are available at most grocery stores can be found here and here.
If you want a hot cereal other than oatmeal, you can make porridge using quinoa flakes or milled buckwheat, corn, brown rice, or sorghum. You can also try a hot cereal mix with a blend of grains such as this one.
If you buy a packaged hot or cold cereal, check that it doesn’t contain any high FODMAP grains including wheat, rye, amaranth, barley, or spelt.
Tofu or Tempeh
Tofu or tempeh is a good option for a vegetarian or vegan low FODMAP breakfast.
Instead of eggs, use firm-tofu to make a tofu scramble and add some low FODMAP vegetables.
Tempeh can be used to make meatless bacon or sausage or crumbled and added to a breakfast hash made with white potatoes (sweet potatoes are also low FODMAP if you eat less than ½ cup).
Low FODMAP Breakfast Wrap
Another savory breakfast option that can be made quickly is a wrap. Breakfast wraps are versatile so you can use whatever low FODMAP proteins and vegetables you have in the fridge.
Use a gluten-free wrap made with low FODMAP ingredients such as rice flour, cornflour, millet flour, teff flour, quinoa flour, potato flour, tapioca starch, cornstarch, potato starch, or sorghum flour.
Not all gluten-free wraps are low FODMAP, so be sure to check the ingredients list and avoid gluten-free wraps made with high FODMAP ingredients such as cauliflower, coconut flour, amaranth flour, or soy flour.
You can fill a breakfast wrap with:
- Scrambled eggs or scrambled tofu
- Bacon or tempeh bacon
- 2 tablespoons of avocado (using more than this makes it high FODMAP)
- Shredded chicken
- ¼ cup of low FODMAP cheese; feta, cheddar, Monterey Jack, Colby, mozzarella, Swiss, Gruyere
- Low FODMAP veggies: diced tomatoes, sauteed red bell pepper slices, baby spinach. etc.
- Roasted potatoes
- Hot sauce
Avoid using salsa or pico de gallo since these contain onion, a high FODMAP food. Also, avoid adding beans since most are high FODMAP.
Savory Breakfast Bowl
A savory breakfast bowl can be made with grains, protein, and veggies.
Start with a low FODMAP grain base:
Add a protein: eggs, chicken, ground beef, low FODMAP sausage, tempeh, or firm-tofu.
Add some cooked low FODMAP veggies: baby spinach, tomatoes, butternut squash (up to ¼ cup), sweet potatoes (up to ½ cup), roasted potatoes, sauteed red bell pepper, broccoli, or summer squash.
To add some more flavor, drizzle with hot sauce, sriracha (up to 1 teaspoon), a sauce made with miso paste or nutritional yeast, wasabi mayo, or add avocado (up to 2 tablespoons).
Low FODMAP Breakfast Parfait
You can make a low FODMAP parfait by layering non-lactose yogurt, fruit, and a little low FODMAP granola.
Try to use unsweetened yogurt to minimize sugar content. Low FODMAP yogurt options include:
- Coconut yogurt
- Lactose-free yogurt
- Almond yogurt (up to ½ cup)
Also, check the ingredients so that the yogurt doesn’t have additive or sweeteners that are high FODMAP: inulin, chicory root, sorbitol, fructose, honey, or high FODMAP added fruit (e.g. peaches, mango, cherries, blackberries, pear).
Top the yogurt with some chopped low FODMAP fruit: strawberries, blueberries (up to ¼ cup), raspberries (up to ¼ cup), kiwi, pineapple, grapes, banana (up to ⅓ of a ripe one).
Add some low FODMAP granola. Granola is pretty easy to make. It’s safest (and cheaper) to make it yourself so that it doesn’t contain any high FODMAP sweeteners.
The homemade peanut butter granola in is this post is low FODMAP.
Chia Seed Pudding
Small quantities of chia seeds (up to two tablespoons) are low FODMAP.
A simple formula to make chia seed pudding is to mix:
- 2 tablespoons of chia seeds
- ½ cup of low FODMAP milk (almond, hemp, canned coconut milk, rice milk, soy milk made from soy protein not whole soybeans, lactose-free milk)
- 2 teaspoons of maple syrup (honey is high FODMAP)
Let it sit in the fridge for at least a couple hours so it can gel. Top with sliced low FODMAP fruit.
Pin it to your favorite Pinterest board!