low FODMAP egg muffins

Low FODMAP Breakfast Ideas [From a Dietitian]

Have you recently transitioned to a Low FODMAP diet? If so, you may be looking for appropriate breakfast ideas.

Well, you’ve come to the right place. As a dietitian who specializes in gut health, I am here to help!

In this blog post, I’ll give you an overview of the Low FODMAP diet and review the basic  building blocks of a healthy Low FODMAP breakfast so that you can combine your favorite elements to create an individualized meal. In case you want specific recipes, I’ve got you covered there as well. Check out fabulous, dietitian-approved recipes at the end!

Let’s get into it!

Low FODMAP Diet Overview

What are FODMAPs?

The acronym FODMAP is short for the following fermentable short-chain carbohydrates (F is for “fermentable”): 

  • Oligosaccharides
  • Disaccharides
  • Monosaccharides
  • Polyols 

These sugars are poorly absorbed by the small intestine and can therefore sit and ferment in the colon, causing many symptoms of digestive distress (1).   

Who should follow a Low FODMAP Diet?

Those who suffer from irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO) or other forms of dysbiosis (imbalance in the gut microflora) often benefit from a Low FODMAP diet for a short period of time. This allows the symptoms, which often include bloating, cramping, diarrhea, gas and feelings of abdominal discomfort to be alleviated. After a short while, the FODMAP foods are slowly reintroduced one by one to figure out which foods are troublesome for you. 

A low FODMAP diet is free of foods that contain those specific carbohydrates. This includes gluten-based products, dairy-based milk and yogurts, beans, onions, apples, avocado and many more usual breakfast foods. Since the diet is fairly restrictive, it’s highly recommended to have a dietitian, like me, guide you to ensure you are receiving adequate nutrition and to help you with the discovery process when you are ready to reintroduce foods. 

Challenges of a Low FODMAP Diet

Since many foods contain FODMAP sugars, it can be quite restrictive and challenging to follow this diet. Regular breakfast staples such as wheat-based breads, cereals and muffins, dairy-based milk and yogurts and fruits such as apples need to be omitted. 

If you have SIBO, one of the aims of the Low FODMAP diet is to starve off the problematic bacteria in your gut. Even though the diet may be challenging, it’s important to remember that pulling through will ultimately help you feel better. In the meantime, I am here to help you make the experience more pleasurable by providing you with yummy breakfast options! 

Low FODMAP Breakfast 

Building Blocks of a Low FODMAP Breakfast 

Once you familiarize yourself with some of the Low FODMAP foods, it will be easy to get creative and come up with lots of low FODMAP breakfast ideas. Before I recommend some of my personal favorite dishes, I want to share with you what I like to call the “Building Blocks” of a Low FODMAP Breakfast. This includes the following useful ingredients:

  • Plant Milk (in general, observe a 1 cup serving)
  • Gluten Free Bread (check ingredients for FODMAPs)
  • Oats
  • Rice Cakes
  • Unripe Banana 
  • Orange
  • Raspberries (30 berries)
  • Blueberries (¼ cup)
  • Strawberries
  • Tomatoes 
  • Olives
  • Eggs
  • Tofu (firm)
  • Turkey
  • Feta Cheese
  • Cottage Cheese or Cream Cheese (3 tbsp)
  • Coconut yogurt 
  • Chia Seeds
  • Peanut (2 Tbsp) or Almond Butter (1 Tbsp)
  • Cinnamon
  • Protein Powders (egg, pea, hemp or whey based)

Once you have these ingredients readily available, it’s easy to play around and recreate some of your previous go-to breakfasts. Read on for some ideas that incorporate them! 

6 Low FODMAP Breakfast Ideas to Keep You Satisfied All Morning

A good breakfast should include all main food groups in order to get you feeling energized and going for the day. Using the above mentioned ingredients, here are 8 breakfast ideas to keep you satisfied all morning: 

  • Oatmeal- This is a warm and filling breakfast usual that is actually LF approved at ½ cup serving! Using oats you can make this either water or plant-milk based, top it off with some cinnamon, nut butter and LF fruit. This is my winter breakfast go-to!
  • Omelet– Eggs are another great breakfast staple that makes the cut. Try scrambling your eggs with some feta cheese, tomatoes and olives. I like eating my omelet with some rice cakes or GF crackers to keep me feeling full. 
  • Breakfast Bread/Muffin– Experiment with gluten free baked goods to find a  bread or muffin you enjoy. Top it with either nut butter, egg, turkey and LF fruits, vegetables and seeds for a quick and easy meal. 
  • Chia Pudding– If you’ve never had this before, don’t write it off until you’ve tried it! Use chia seeds, a LF milk option, and top with LF fruits such as strawberries. It makes a unique and  filling breakfast when you’re trying to switch things up!
  • Breakfast Yogurt Bowl– Get creative with this using coconut yogurt as the base and top with some oats, kiwi, cantaloupe, cacao nibs and a drizzle of nut butter. This will look as good as it tastes! 
  • Breakfast Burritos- This is a savory breakfast that can be fun to play around with. Use a corn-based tortilla, and fill with scrambled eggs, some tofu or turkey, a sprinkle of LF cheese, and lettuce tomatoes. I love this for a scrumptious weekend breakfast. 
Low FODMAP Smoothie

Recipes

Since there are so many great low FODMAP breakfast ideas out there, I wanted to recommend some of my favorite recipes. You’ll find the short list below. Remember, if you’re not one to follow exact recipes just use the breakfast building blocks list above and get creative recreating what you usually eat!

  1. Fans of Mint Chocolate Chip ice cream will love this Chocolate Mint Quinoa Breakfast Bowl by Sarah Schlichter, MPH, RDN. It’s colorful, high in fiber and will keep your gut happy!
  1. If you’re looking for a fancier breakfast for holidays or the weekends, this Low FODMAP Breakfast Casserole by Dede Wilson is a great recipe. It can be prepared the night before and re-warmed fresh in the morning. 
  1. I especially love starting my day with a smoothie in the spring and summer. To make this Creamsicle Smoothie, use an unripe banana, orange juice, plant-based milk, LF protein powder and chia seeds. This is so creamy and delicious, a must try! 

Key Take-Aways

While starting on a Low FODMAP diet can be intimidating at first, with proper education and guidance you can still enjoy a delicious breakfast to set you up properly for your days. Remember, familiarizing yourself with Low FODMAP foods will allow you to come up with endless low FODMAP breakfast ideas. 

If you feel you need more specific guidance, I encourage you to reach out to a dietitian who is well versed in the Low FODMAP diet. Together, you can create specific meal plans geared towards your likes and dislikes. To work with me, feel free to check me out at MEM Nutrition and Wellness

Remember, breakfast is the most important meal of the day! Eating something that will leave your gut happy will set you up for success. 

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