The FODMAP diet, while very helpful for those who have been diagnosed with Irritable Bowl Syndrome (IBS) or are suffering from symptoms of gas, pain, bloating and diarrhea, can be very confusing at times! There are many restrictions on the types of carbs that you can eat, and often can be low in fiber and variety. My patients often ask me for meal ideas, just to break up the standard low FODMAP recipes that they seem to make over and over again. So far, we have tackled snacks, and dinner, and now we move onto the most important meal of the day, Breakfast! Below are 10 low FODMAP friendly breakfast ideas that the whole family will love, that are gluten free but high in fiber!
1. Peanut Butter Banana Overnight Oats
Overnight oats are a FODMAP friendly breakfast great for meal prep when you have a busy morning, and not alot of time to prepare breakfast. They are grab and go, portable and most importantly, delicious! While oatmeal is naturally gluten free, sometimes gluten can be introduced during processing, so be sure to buy oats that are certified gluten free. You can use lactose free milk, or a milk alternative like soy or almond. The greek yogurt in the recipe packs a punch of protein, so you have a balanced breakfast all in one.
This is another FODMAP friendly breakfast recipe that is great for meal prep, and very customizable. Switch out the veggies and other low FODMAP friendly cheeses to change up the variety. To make these muffin tin eggs portable, make it into a sandwich with a gluten free english muffin!
This sweet potato hash has become a favorite breakfast among my clients, for meal prep, or a special weekend morning breakfast. To make it low FODMAP, omit the onion! You can really substitute in any low FODMAP vegetable!
4. Gluten-Free Bagel Sandwich
One of my favorite breakfasts is a bagel sandwich! Pack it with proteins like eggs and turkey bacon for a filling breakfast.
5. FODMAP Friendly Breakfast Cereal
You can’t argue with the convenience of breakfast cereal in the morning. Finding a gluten free alternative can be hard sometimes, especially since they are often sweetened with honey which is very high in FODMAPs. We really like Barbara’s Puffins Peanut Butter cereal. But you can also try One Degree Veganic Sprouted Brown Rice Crisps or Kashi Organic Warm Cinnamon Cereal.
6. FODMAP Friendly Breakfast Yogurt Parfait
We are all about the convenience when it comes to breakfast, especially during the week. These yogurt parfaits can be made a head of time, and are just grab and go. We recommend bagging up the walnuts separately and adding it to the yogurt right before eating.
This smoothie can be a perfect blend and go breakfast. Throw the ingredients in a blender, add some protein, and away we go.
What would a post be without tacos? My favorite food can be a FODMAP friendly breakfast by using FODY Foods salsa!
This is a great alternative if you want something a little different than oatmeal! Top with fruit and serve with protein for a balanced breakfast.
10. Breakfast Toasts
This is a very customizable breakfast. Toast up some gluten free bread and top as desired. Our favorite option is peanut butter, banana & chia seeds.
Do you want help meal planning on a low FODMAP diet? Make an appointment with Dana by calling 301-474-2499 or clicking here.
Updated February 2020
Dana uses her advanced training in functional nutrition and food sensitivities to help her clients love and trust food again as they heal from years of painful symptoms that have dominated their lives. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Food Sensitivities Survival Guide.