5 Easy and Delicious Low FODMAP Breakfast Ideas
Are you looking for some low FODMAP breakfast ideas? If so, you've come to the right place! This blog post will discuss five easy-to-make breakfast ideas that are low in FODMAPs. These delicious breakfast dishes are perfect for people with IBS and other digestive issues. So, whether you're looking for a quick and easy breakfast or something more elaborate, we have you covered!
What is the Low FODMAP diet?
The Low FODMAP diet is an elimination diet that aims to identify trigger foods that cause uncomfortable digestive issues, typically linked to irritable bowel syndrome, also known as IBS. The overall goal of the diet is to identify which FODMAPs are causing digestive issues in your small intestine.
What are FODMAPs you might be asking? FODMAPs stand for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are all types of carbohydrates that can be difficult for certain people to digest, which causes IBS symptoms.
Finding and cooking food on the Low FODMAP diet can be difficult, especially Low FODMAP breakfast. This is why we wanted to share some of the easiest, but tastiest Low FODMAP breakfasts that you can make on your own.
Low FODMAP Breakfast Recipes & Ideas
Ask anyone currently on the Low FODMAP diet and they will tell you that it is difficult to change your shopping and cooking habits for the Low FODMAP diet. For some reason, many people have the most difficulty coming up with Low FODMAP breakfast ideas, which leads to them either skipping breakfast or eating something super small, which is not ideal if you want enough energy for the day.
We have compiled 5 easy-to-make Low FODMAP breakfast ideas for you so you will never have to worry about being without breakfast again. These Low FODMAP breakfast ideas are just based on ideas that can be further customized and changed with other Low FODMAP ingredients based on your taste or preferences.
Low FODMAP Cereal
Low FODMAP cereal is one of the easiest and quickest low FODMAP breakfast ideas on the planet and besides, who does not love cereal? The only problem is that many kinds of cereal found on the shelf of your local grocery stores are loaded with FODMAPs.
Luckily, one major cereal brand created a partnership with Monash University to ensure Low FODMAP cereal is more accessible. Kellogg's has 7 different kinds of cereal that are officially certified low FODMAP by Monash University. Click here to find out which of Kellogg's cereals are certified low FODMAP.
Other than Kellogg's, most other popular brands are full of FODMAPs which means you will have to take a look at the more pricey, organic cereal brands. Here is a shortlist of cereals we suggest for the low FODMAP diet:
- Annie’s Homegrown Organic Cocoa Bunnies Cereal
- Arrowhead Organic Maple Buckwheat Flakes Gluten-Free
- Barbara’s Puffins Peanut Butter & Chocolate or Peanut Butter
- Envirokidz Lightly Frosted Amazon Flakes, Cinnamon Jungle Munch, Panda Puffs, Leapin’ Lemurs, and Gorilla Munch
- Erewhon Gluten-Free Corn Flakes, Crispy Brown Rice, and Honey Rice Twice Cereal
- Nature’s Path Rice Puffs, Crispy Rice, and Honey’d Corn Flakes Cereal
The wonderful thing about these cereals is that you can eat them with dairy-free milk or lactose-free milk, and they still taste delicious. Grab a few boxes of low FODMAP cereal and you will always have an easy-to-make low FODMAP breakfast idea available.
Low FODMAP Oatmeal
Oatmeal is another low FODMAP breakfast that is easy to make and can be adapted to whatever taste you like. You also have the choice to eat it cold by making overnight oats or you can make it hot in the morning if you are in a hurry. To make this extra easy, we are going to explain how to make both types of oatmeal and some low FODMAP ingredients that you can put into it to make it super delicious.
To make overnight oats, all you need to do is follow these simple steps:
- Measure out your desired amount of plain old-fashioned oats.
- Add the oats to a Tupperware container or a glass jar.
- Add in the same amount of low FODMAP milk alternative, almond or hemp milk is best. Coconut milk can be used in very small quantities and soy milk can be used if it is made from hulled soybeans.
- Now, you can add in other ingredients to give it more flavor such as unsweetened Greek yogurt, blueberries (1/4 cup), raspberries (30 berries or less), strawberries (10 berries or less), goji berries (3 teaspoons.), or cranberries (1 tbsp.).
- Once you have added your final ingredients, you just stick it in the fridge so the oats can soak it up overnight, and Boom, you have delicious ready-to-eat overnight oats in the morning.
To make hot oatmeal in the morning, all you need to do is follow these simple steps:
- Measure out your desired amount of plain old-fashioned oats.
- Add the oats to a regular, microwave-safe bowl.
- Add in the same amount of water and place into the microwave for 1-2 minutes.
- Now, you can add in whatever low FODMAP ingredients you would like, stir them in, and boom, you have delicious low FODMAP hot oatmeal for breakfast.
There are other ways to make oatmeal and other ingredients you can add in, but these are the easiest and quickest ways to make a yummy low FODMAP oatmeal breakfast.
Low FODMAP Egg Scramble
One of our favorite low FODMAP breakfast ideas is an egg scramble. The low FODMAP egg scramble is super easy to make and can be seasoned with low FODMAP seasonings to make it very tasty. Also, it can be paired with a side of low FODMAP fruit as well. The best thing about this low FODMAP breakfast is that you can mix in low FODMAP vegetables such as kale, spinach, etc. You can even mix in some Turkey crumbles as well for extra protein. If you want even more calories, then you can have a side of toast by grabbing some low FODMAP-certified bread. Click here to find some low FODMAP bread choices.
Low FODMAP Gluten-Free Breakfast Sandwich
This is another easy low FODMAP breakfast idea that you can put onto gluten-free low FODMAP bread or bagels. All you have to do is scramble some eggs mixed with whatever other low FODMAP ingredients you would like (kale, spinach, turkey sausage crumbles, etc.) and then add it to your toasted gluten-free bread or bagel. This low FODMAP breakfast might take a little bit longer, but it is super delicious and easy to make.
Low FODMAP Yogurt Parfait
A low FODMAP yogurt parfait is one of the easiest low FODMAP breakfast ideas that you make. All you do is grab a bowl, add in a half cup of unsweetened Greek yogurt or lactose-free yogurt, and then add in any other ingredients that you like such as the berries that we mentioned earlier in the blog. You can also add chia or flax seeds which are great for extra nutrients and fiber.
Need help with your Low FODMAP breakfasts?
If you ever need help with low FODMAP breakfast, then there is the meal delivery option from ModifyHealth. ModifyHealth delivers fully prepared, Monash certified low FODMAP meals to your home and has multiple delicious breakfast options. ModifyHealth's breakfast options require no prep, no effort, and can be heated in 2 minutes, which is perfect for when you are on the go. Click the link to check out ModifyHealth's fully prepared, low FODMAP menu: Low FODMAP Menu