Do you have Irritable Bowel Syndrome (IBS) and need to be on a low FODMAP diet? To make sure your breakfast is not only DELICIOUS, but also truly low FODMAP, here are 20 cravable low FODMAP breakfast recipes for you!
Health Benefits of Eating Breakfast
It’s been said that breakfast is the most important meal of the day. And it’s true– it can set your energy level and mood for the entire day. This is because your body needs energy after your last meal, 8 to 12 hours the night before.
In addition, eating breakfast helps stabilize your blood sugar and insulin levels. When you’re able to maintain your metabolism, you’re at less risk for developing metabolic syndrome, which is associated with obesity, heart disease, and type 2 diabetes.
This means eating breakfast may help you lose weight too. You’re less likely to graze throughout the day or fill up on snack foods when you’re hangry!
Another benefit of eating a low FODMAP breakfast is that it provides essential nutrients such as fiber, vitamins, and minerals for health.
Whole grains, fruits, and vegetables are sources of fiber. Soluble fiber helps lower your cholesterol level and feeds the good bacteria in your colon. In addition, if you have IBS, studies have shown that soluble fiber is better tolerated.
Plus, a high-quality breakfast also improves your cognitive function, mental alertness, and overall health. One study shows that skipping breakfast may increase the risk of coronary heart disease by up to 27% (1).
So now you know the importance of including breakfast in your day! BUT, in order to feel your best, you need to be smart in choosing what you DO eat, and what you DON’T.
A high-quality breakfast should contain fiber from fruits and/or vegetables, whole grains, healthy fats, and at least 20 grams of lean protein. In terms of optimal calories, aim for 300 – 500 calories for women and 375 – 625 for men.
On the flip side, save highly refined carbs and foods high in sugar for occasional meals only, as regular consumption of these foods can lead to diseases such as type 2 diabetes and heart disease.
EA’s note: If you feel good, like I do, following Intermittent Fasting or Time Restricted Eating, you can still follow these low FODMAP breakfast tips for your first meal of the day!
Have IBS & following a low FODMAP Diet? Take a look at all the breakfast foods that are FODMAP friendly…
Happy Belly Low FODMAP Breakfast Foods!
Luckily there are lots of delicious foods you can eat on a low FODMAP diet. This includes fruit, vegetables, nuts, seeds, lactose free dairy, tofu, meats, fish, some legumes, and gluten free whole grains including rice, quinoa, corn, sorghum, & buckwheat.
Great question! Yes. No need to give up your favorite bowl of oatmeal or overnight oats on a low FODMAP diet. I’ve got a whole category on low FODMAP breakfast ideas with oats below!
Yes, eggs are low FODMAP as they don’t contain any carbohydrates that might be high in FODMAPs. Enjoy them scrambled, poached, fried, hard boiled and in quiches, omelets, and frittatas on a low FODMAP diet. (Lot’s of recipe ideas below!)
Table of Low FODMAP Breakfast Foods
Below is a short list of breakfast foods you can enjoy on a low FODMAP diet. Keep in mind, the Monash University Low FODMAP Diet App provides the most extensive list of foods allowed and those to avoid on a low FODMAP diet. It is important to note the appropriate serving size for certain foods, which could turn into high FODMAP if consumed in an excessive amount.
|Low FODMAP Breakfast Categories||Foods in this category include:|
|Fruit||Citrus, most berries, kiwi, grapes, melon…|
|Vegetables||Potatoes, bell peppers, tomatoes, leafy greens…|
|Nuts & Seeds||Almonds, walnuts, peanuts, chia, pumpkin…|
|Dairy & Dairy Alternatives||Lactose free milk, most cheese, almond milk…|
|Whole Grains||Oats, quinoa, corn, buckwheat, rice, sorghum…|
|Protein Rich Foods||Eggs, meat, seafood, tofu, lentils, chickpeas…|
Why you should try our low FODMAP breakfast recipes
If you’re just getting started on a low FODMAP diet, you may be thinking, “That’s a lot of food I have to give up on this elimination diet! “
I totally feel you & know firsthand the struggle of following this diet. Avoiding all the irresistible high FODMAP foods (hello yummy pancakes!) can be a real challenge.
Some of you may have already attempted to start the diet but failed to follow it completely. All because you ate something on the list by accident or you just didn’t know you shouldn’t eat it.
And, I think it’s VERY likely you’re craving that delicious bagel you just saw in the bakery window, because this is me 24/7!
Also, when you eat out in restaurants, you can’t be 100% sure all the ingredients are low in FODMAPs. So, why not try to make your own with our low FODMAP breakfast recipes?
Not only does it ensure that your foods are low in FODMAPs, but most importantly, our recipes are just as DELICIOUS as regular foods!
So following a low FODMAP diet can still be enjoyable!
Below is a list of 20 low FODMAP breakfast recipes that are quick and easy to make (5 – 20 min prep time). Perfect for busy people who don’t have time in the morning.
These recipes are created by our Monash Low FODMAP trained Registered Dietitian, EA, aka the Spicy RD. And, they follow the recommended low FODMAP serving sizes provided by the guidelines from Monash University.
Oh, did I mention that all of these recipes are also gluten-free? Excellent for those of you who have celiac disease or non-celiac gluten sensitivity!
IMPORTANT!!! Be sure to swap out the high FODMAP ingredients with the low FODMAP options in the recipes! Because some of the ingredients can be high in FODMAPs when consumed in more than one serving, be sure not to go over the recommended serving size.
Low FODMAP Breakfast Recipes
Bread, Muffins, & Breakfast Cookies
I don’t know about you, but I seriously cannot live without bread! So here I highly recommend Baked French Toast with Gingerbread Cream Cheese Frosting, and Pumpkin Bread with Chocolate Chips.
Our delicious Carrot Cake Muffins with Simply Sesame Vanilla with Almond Bits Spread are perfect for a grab-and-go breakfast when you’re in a hurry. They’re also low in added sugar and dairy-free-good for those with lactose intolerance.
And, if you are a chocolate and cookie lover like me, our vegan Healthy Breakfast Cookies w/ Peanut Butter, Chia Seeds, & Chocolate Chips (one of the most popular recipes on The Spicy RD Blog) are perfect for you!
Note: Most baked products out there are made with high FODMAP ingredients such as wheat flour. And, while rice flour is low FODMAP, in a nod to health, most recipes included here feature higher fiber sorghum, teff, almond, and oat flour in safe low FODMAP servings.
If you want to start your day with a high protein breakfast, you’ll love this Cantaloupe Breakfast Bowl and Chia Oatmeal Maple Peanut Butter Pumpkin Power Bowl (I know, it’s a super long name!)
The protein in these recipes comes from lactose free dairy, plus high fiber oats, pecans, and pecans pumpkin seeds. Perfect to support a healthy gut microbiome!
Eggs & Savory Breakfast Ideas
This category is for those who you who love a savory breakfast, and also for our vegetarians & pescatarians. The easiest and quickest to make is Scrambled Eggs in a Jar, made in a microwave. Or, try this easy Rustic Bruschetta Baked Eggs for One.
Salmon lovers should be sure to make this Easy Smoked Salmon Sandwich w/ Avocado & Greens (be sure to read ingredient notes for low FODMAP swaps!)
If you have some extra time on your hands, definitely make this Breakfast Casserole with Veggies, Fresh Herbs, & Gruyere, this Vegetable Frittata, and Easy Shakshuka with Chickpeas & Tomatoes. All three are so tasty & nourishing!
Craving Mexican food? Try these Easy Chilaquiles with Greek Salsa and Avocado. So yummy! And, yogurt parfait lovers should make this Savory Yogurt parfait with Spicy Roasted Chickpeas. Just be sure to use lactose free yogurt, like Siggi’s or Green Valley Creamery.
And, although it falls in the “oats category” this Sunshine Savory Oatmeal with Egg, Aurugla, Tomato, and Avocado will be a big hit with savory low FODMAP breakfast lovers!
Oats are a favorite for many breakfast lovers. And, for a good reason. Oats provide many health benefits such as lowering LDL cholesterol and feeding the good bacteria in our guts (2).
The low FODMAP serving size for rolled oats is ½ cup or less, and for oat groats and quick oats is ¼ cup or less.
Before you head out to work or school, you can make some Muesli w/ Almonds, Pumpkin Seeds, & Chai Spices in just 5 minutes!
Other breakfast options you can prepare beforehand are Chocolate Overnight Oats w/ Chia Seeds & Warm Strawberry Vanilla Sauce, and Granola w/ Coconut & Macadamia Nuts.
Another bonus is all these low FODMAP breakfast recipes are vegan (or have vegan options) too!
Last but not least, is pancakes, my personal favorite!! I reserve them for the weekends because I love to take my sweet time enjoying them.
On The Spicy RD blog you’ll find Vegan Oatmeal Pancakes w/ Cinnamon Orange Syrup (also nut-free).
And, Gingerbread Pancakes are especially festive during the holiday season. Your guests will love you when you surprise them with a batch!
Easy Meal Prep Tip! Make a few batches of the pancake mixes and store for later use.
There you have it! 20 different low FODMAP breakfast options that you can choose from. The low FODMAP diet doesn’t have to be that bad after all, at least you can still enjoy these foods without making your stomach symptoms worse!
If you try these recipes, be sure to share this blog post with your friends and family. And tag us @thespicyrd on Facebook and Instagram with the hashtag #thespicyrd
Let’s Chat! Do you have any questions about what to eat for breakfast on a low FODMAP diet? Any challenges eating a good breakfast you would like help with? Any favorite low FODMAP breakfast recipes? Please share!
Looking for more help with IBS and the low FODMAP diet? Check out all my great resources here: Low FODMAP Resources, Meal Plans, & Recipes
Yasmine Cheang is a Dietetics student at the University of Hawaiʻi at Mānoa (UH Mānoa), Hawaiʻi. She serves as a board member in the volunteer committee of the Food Science and Human Nutrition Council at UH Mānoa.
As an IBS sufferer herself, Yasmine strives to help individuals with digestive issues to enjoy healthy foods while managing their symptoms. Her long-term goal is to become a Registered Dietitian and offer nutrition counseling to promote healthy eating.