Figuring out what to eat for breakfast if you're sensitive to FODMAPs can be a real challenge.
Many traditional breakfast foods like bagels, toast, and breakfast cereal are high FODMAP and can trigger a reaction in those who suffer from IBS or other FODMAP sensitivities.
Vegetarians need to be especially mindful with their menu planning as so many plant-based options, like beans, legumes, and many fruits and vegetables are high FODMAP.
Worry not, though. With some careful planning and a good selection of Low FODMAP Breakfast Recipes, you can be enjoying the most important meal of the day without tummy troubles.
What the heck are FODMAPS?
If you're wondering what the heck FODMAPs are, I recommend you start this post that breaks it down: What are FODMAPs. You'll find a ton of information there, and a printable FODMAP food chart that will help get you started.
You can also find a great list of Low FODMAP Snacks to get you through the day!
Keep in mind that when it comes to FODMAP sensitivity, many people are reactive to some but not all foods that are high in FODMAPs.
With IBS there tends to be a cumulative effect as well, so you may find that it's find to eat a small portion of a moderate FODMAP food, but if you eat too much of that food or too many days in a row, you'll run into trouble.
Some of the Low FODMAP Breakfast Recipes below contain what the researchers at Monash University have determined is a tolerable level of a FODMAP containing food, such as yogurt, cheese, or oats.
It's important to keep in mind that everyone is different, and while a small portion of lactose-containing yogurt might be fine for one person, it might be completely off limits for another.
This is something you can determine with a FODMAP elimination diet, which is something I recommend you do with the guidance of a FODMAP-trained health care professional.
Let's get into the recipes!
Here are 12 Low Fodmap Breakfast Recipes to get your day started with a happy tummy!
1. Chia Pudding
Chia seeds are low FODMAP at 2 tablespoons per serving, which is exactly the amount that a single serving of this Chia Pudding Recipe calls for. I use a small amount of yogurt in my chia pudding, but you can either replace it with almond milk or opt for lactose-free yogurt.
If you're looking for a unique spin on chia pudding, this Matcha Chia Pudding from Drive Me Hungry looks incredible.
2. Low FODMAP Breakfast Bars
Everyone needs a good breakfast on the go, and these Low FODMAP Breakfast Bars from The FODMAP Formula are the perfect thing! They do contain oats, peanuts, and pomegranate arils, all of which are FODMAP triggers if you eat too much.
The amounts outlined in the recipe are considered safe by the Monash researchers so long as you measure carefully and don't eat more than 1.5 servings.
3. Egg in a Squash Hole
if you eat eggs, they're a great low FODMAP breakfast option. You can bulk-prep scrambled eggs to make your mornings a cinch, make perfect hard-boiled eggs, or go for a classic poached egg.
If you want a fun take on a classic egg breakfast, Egg in a Squash Hole is a great low FODMAP recipe to make.
4. Low FODMAP Chocolate Strawberry Overnight Oats
Overnight oats are a meal-prepper's dream come true, but did you know that soaking the oats also makes them easier to digest? Many people with IBS can tolerate a ½ cup serving of oats, so overnight oats like these Chocolate Strawberry Overnight Oats from Fun Without FODMAPs are a great Low FODMAP Breakfast recipe.
5. Indonesian Black Rice Pudding
If you haven't tried Indonesian Black Rice Pudding before, I urge you to give it a try. My take on the traditional recipes is dairy-free, just barely sweetened, and completely gluten-free.
Very fibrous grains such as black rice should be enjoyed in moderate servings if you suffer from IBS, but a ¾ cup serving of this black rice pudding makes a great low FODMAP breakfast.
6. Low FODMAP Quinoa Porridge with Berries and Cinnamon
If you suffer from IBS and know you can't tolerate even a small portion of oats, this quinoa-based porridge from A Little Bit Yummy is a great low FODMAP breakfast option for you.
According to Monash University, one low FODMAP serving of quinoa is 50g which is about 1 cup of cooked quinoa.
7. Baked Eggs with Spinach and Ricotta
Soft cheeses such as ricotta are high FODMAP due to their lactose content, however, the Monash team has determined that ricotta is tolerated as low FODMAP in servings of 40 grams or less, and is considered moderate-FODMAP from 40-100 grams.
If you are very sensitive to lactose, you can try making this Baked Eggs with Spinach and Ricotta dish with lactose-free or vegan ricotta, or reduce the amount of ricotta per serving from ¼ cup to 2-3 tablespoons.
If you're a cheese lover like me and are curious about what cheeses are low in FODMAPs and what amounts are safe, check out this excellent article on low FODMAP cheese options from A Little Bit Yummy.
8. Paleo Museli
There's no need to feel left out of the breakfast buffet if you can't eat traditional muesli. My girl Sarah from Sustainable Cooks has got your back with this grain-free Paleo Muesli recipe.
Note that this recipe calls for cashews, which are a high-FODMAP nut. If you're sensitive to cashews you'll need to omit them and add extra coconut flakes or almonds in their place.
Also be sure to check the Monash guidelines for save serving sizes when it comes to nuts in general, as they can be triggering for many IBS sufferers.
9. Sweet Potato Toast
Have you ever tried making Sweet Potato Toast? It's a bit of a misnomer, to be honest, but it's a fun way to mix up your low FODMAP breakfast routine. This recipe from Tara Rochford Nutrition is a great base, and can be topped with your favourite low FODMAP toast toppings.
10. Low FODMAP Potato Rosti
Potato Rosti is one of my favourite low FODMAP breakfast ideas. I love topping them with a poached egg or, like in this recipe from The Fussy Fodmapper, with a dollop of lactose-free yogurt.
11. Strawberry Chia Jam
If you've found a good gluten-free or traditionally-made sourdough bread that's FODMAP friendly and you're looking for something to smear on it, give this Strawberry Chia Jam a go!
Unlike traditional jam it's just barely sweetened with a tablespoon or two of maple syrup, making it a great low FODMAP breakfast option.
12. Instant Pot Sous Vide Egg Bites
For a make-ahead breakfast that will make you shake your head at those over priced coffee shop egg bites, these Instant Pot Sous Vide Egg Bites from Sustainable Cooks are your golden ticket.
These are dairy free, endlessly adaptable, and the recipe includes instructions for making them in your oven if you don't have an Instant Pot.
Looking for More?
Check out this list of Low FODMAP Snacks!
For more details: What Are FODMAPs?
A Guide to Protein for Vegetarians and Vegans
A Guide to Plant-Based Calcium
I feel a lot better about fodmap after looking at your recipes. I can't wait to try them out!
Hi,i need any info regarding food for fibromyalgia and ibs.
I recommend chatting with a clinical nutritionist or dietitian in your area for this kind of advice.