Low FODMAP breakfast: Love your gut

Welcome to Your Guide to Low FODMAP Breakfasts

Navigating breakfast on a Low FODMAP diet can feel like a challenge. But it doesn’t have to be. Whether you’re new to this IBS-friendly way of eating or looking for fresh ideas, you’re in the right place.

Why a Low FODMAP Breakfast Matters

Starting your day with a Low FODMAP breakfast is key for anyone managing IBS. It sets the tone for a day of comfort and energy, without the worry of unwanted symptoms.

Expert Advice at Your Fingertips

As an IBS dietitian, I’m here to guide you through making breakfast choices that fit within a Low FODMAP diet. I’ll share recipes that are not only delicious but also good for your gut.

Embracing Plant Diversity on a Low FODMAP Diet

Beginning a low FODMAP diet, especially during the first phase, might leave you worried about not having enough variety in your meals. Yet, it’s essential to understand that incorporating a diverse range of plant-based foods into your diet is vital for maintaining gut health, even when managing IBS symptoms.

Balancing Your Diet with Plant Diversity

Achieving a rich variety of plants in a low FODMAP diet is easier than you might think. Here’s how to do it:

• Variety is Key:
  • Focus on low FODMAP vegetables and fruits like carrots, grapes, and strawberries. These add essential nutrients and keep your meals interesting.
• Smart Selections:
  • Small servings of higher FODMAP foods can often be included. Many of these are prebiotics, which nourish your gut bacteria. It’s about finding the right balance that works for you.
• Nuts, Seeds, and Grains:
  • Integrate small amounts of nuts, seeds, and grains like oats and quinoa. They’re not just low FODMAP; they’re also great for your gut.
• Flavour with Flair:
  • Don’t forget herbs and spices. They pack a punch in terms of flavour and are a sneaky way to increase your plant intake.

Understanding the Low FODMAP Diet: A Quick Guide

What is the Low FODMAP Diet?

The Low FODMAP Diet helps manage symptoms of irritable bowel syndrome (IBS) by reducing foods high in certain fermentable carbs. It’s a three-phase approach:

• Elimination: Temporarily removing high FODMAP foods to alleviate symptoms.
• Reintroduction: Gradually reintroducing high FODMAP foods to identify triggers.
• Personalization: Creating a long-term diet that avoids personal triggers but remains as varied as possible.

Why It Matters

The Low FODMAP diet is key for pinpointing what foods cause your IBS symptoms. It’s all about finding a balance that allows you to enjoy a wide range of foods without discomfort. It is important to note that starting on the Low FODMAP diet to identify food triggers is best done with the support of a trained Dietitian or Nutritionist.  This is to prevent the diet becoming too restrictive and causing other complications.  It isn’t always necessary to follow a strict Low FODMAP diet to get results and a Dietitian can guide you here too.

Thinking about exploring the Low FODMAP diet as an option to manage your IBS?  Book a free call with me to see how I can help.

FODMAPs at a Glance

FODMAPs are:

• Fructans: Found in grains like wheat, and vegetables like garlic and onions.
• Lactose: Present in dairy products such as milk and some cheeses.
• Fructose: In fruits like apples and sweeteners such as honey.
• Sorbitol and Mannitol: Sugar alcohols in certain fruits and sweeteners.
• Galacto-Oligosaccharides (GOS): In legumes and various beans.

Breakfast Ideas with Plant Diversity

Now that we know how to include more plants in our diet, let’s look at some breakfast ideas. These meals are low in FODMAPs and are full of nutrients to help you start your day well, keeping your gut happy and should not aggravate your IBS..

Tips for Enjoying a Low FODMAP Breakfast

• Opt for low FODMAP fruits like strawberries and oranges for a sweet start to your day.
• Use lactose-free milk or almond milk in your morning coffee or cereal.
• Enjoy gluten-free oats or quinoa as a hearty, nutritious breakfast base.

For those keen on diving deeper into the Low FODMAP diet, including the science behind it and detailed phase guidance, I’ve covered this topic extensively in previous blog posts. This background can help you navigate your breakfast choices more confidently, ensuring you start your day right, with a happy gut.

Here are five detailed examples of low FODMAP breakfast options that incorporate plant diversity, keeping in mind the importance of balancing nutrition, gut health, and taste. Each example is designed to be adaptable to personal tolerance levels and preferences:

1. Low FODMAP Porridge Oats

Ingredients:

• Gluten-free oats
• Lactose-free milk or almond milk
• A sprinkle of cinnamon
• A handful of low FODMAP fruits (e.g., blueberries or strawberries)
• Optional: chia seeds, pumpkin seeds, and a small portion of walnuts for added texture and nutrients

Instructions:

Cook the oats with your choice of milk according to package instructions. Stir in cinnamon for flavour. Top with fruits and your choice of seeds and nuts. This warming breakfast is both comforting and nutritious, providing a good balance of fibres, proteins, and healthy fats.

2. Overnight Oats with FODMAP-Friendly Toppings

Ingredients:

• Gluten-free oats
• Lactose-free yoghurt or coconut yoghurt
• A small amount of maple syrup for sweetness
• Low FODMAP fruits for topping 
• Optional: flaxseeds or a tablespoon of peanut butter for extra protein

Instructions:

Mix the oats with yoghurt and a bit of maple syrup in a jar. Leave it in the fridge overnight. In the morning, add your choice of fruits and optional toppings. This easy, grab-and-go breakfast is perfect for busy mornings.

3. Quinoa Porridge

Ingredients:

• Cooked quinoa
• Lactose-free milk or almond milk
• A pinch of cinnamon or vanilla extract for flavour
• Low FODMAP fruits (e.g., oranges or a banana, keeping portions in mind)
• Optional: a sprinkle of toasted pumpkin seeds

Instructions:

Warm the cooked quinoa with milk, adding cinnamon or vanilla for flavour. Serve with chosen fruits and a sprinkle of seeds. Quinoa offers a high-protein, gluten-free alternative to traditional grains, packed with essential amino acids.

4. Low FODMAP Smoothie

Ingredients:

• Lactose-free yoghurt or coconut yoghurt
• Low FODMAP fruits such as strawberries, pineapple, or a small amount of banana
• A handful of spinach (optional for extra nutrients)
• Almond milk to achieve desired consistency
• Optional: a tablespoon of chia seeds or a small amount of peanut butter for protein

Instructions:

Blend all ingredients until smooth. This refreshing smoothie is a great way to start your day with a serving of fruits and vegetables, offering vitamins, minerals, and protein.

5. Eggs with Low FODMAP Veggies

Ingredients:

• 2 eggs, cooked to your preference (boiled, poached, scrambled)
• A variety of low FODMAP vegetables such as spinach, bell peppers, and tomatoes
• A drizzle of garlic-infused oil for flavour
• Optional: a slice of gluten-free toast or a side of lactose-free yoghurt

Instructions:

Cook the eggs to your liking. Sauté the vegetables in garlic-infused oil until tender. Serve the eggs with the sautéed veggies and optional toast or yoghurt. This savoury option provides a good source of protein and vegetables to kickstart your day.

6.  Shakshuka (Monash University App)

Ingredients:

• 1 tablespoon garlic infused olive oil
• ½ medium aubergine, diced
• 1 tablespoon curry powder (containing no onion or garlic)
• ¼ medium green capsicum (bell pepper), seeded and diced
• ⅔ tinned, chopped tomatoes
• 2 eggs
• 50g feta cheese, crumbled
• ½ bunch parsley, fresh
• ½ bunch coriander, fresh

Instructions:

1. In a frying pan over a medium heat, add the oil and saute the aubergine and pepper
2. Reduce the heat and add the spices, cook for 2 minutes, stirring constantly
3. Add the tinned tomatoes and salt and pepper to taste.  Brig to the boil and reduce the heat, then cook uncovered stirring occasionally for about 30 minutes
4. Remove from heat and with the back of a spoon make 2 indents into the mixture and crack an egg into each.  Place back on the heat and cover the frying pan with a lid and cook for 7-8 minutes until the eggs are cooked to your liking.
5. Add crumbled feta and fresh herbs on top and serve.

7.  Courgette and vegetable fritters (Monash)

Ingredients:

• 3 medium courgettes, grated
• 1 medium carrot, grated
• ½ corn on the cob
• ⅓ cup gluten free plain flour
• 1 ½ teaspoon baking powder
• 2 tablespoon oat bran
• ½ cup pecorino cheese, grated
• 1 bunch chives, finely chopped
• 2 eggs, whisked
• ¼ teaspoon nutmeg, ground
• 1 tablespoon olive oil

Instructions:

1. Combine the grated courgette and carrot into a large bowl.  Add corn kernels, flour, baking powder, oat bran, pecorino cheese and chives and stir to combine.
2. Add the whisked eggs to the mixture along with the nutmeg and salt and gently stir to combine, try not to overmix.
3. Over a medium heat, pour olive oil into the frying pan, when the oil is hot, spoon the mixture into the pan (golf ball size) and slightly flatten.  Cook on one side until golden brown (about 2-3 minutes).  Flip until cooked through (1-2 minutes)
4. Place cooked fritters on paper towel and repeat with the remaining mixture.
5. Serve with a salad

TIP:  These fritters will freeze well when wrapped individually.                                                                                          

Bringing It All Together

I hope these low FODMAP breakfast ideas inspire you to start your day with meals that are not only delicious but also gentle on your gut. Remember, managing IBS with a low FODMAP diet doesn’t mean sacrificing variety or flavour in your meals. If you’re looking to incorporate more plant-based foods into your diet, be sure to download my free guide for non-vegetarians with IBS. It’s packed with tips and tricks to help you enjoy a diverse, nutrient-rich diet without the worry.

Feeling overwhelmed or unsure where to start? I’m here to help. Book a free introductory call with me, and let’s discuss how we can tailor your diet to manage your IBS effectively. Plus, for easy reference, don’t forget to download this blog and the breakfast recipes as a PDF. Here’s to a happier gut and a healthier you!

Christel Lyell is a Registered Dietitian in the UK with over 25 years experience.  Having worked in the NHS for over 20 years, Christel is now working privately, specialising in Gut Health and Irritable Bowel Disease.  

Christel is passionate about helping people with digestive discomfort confidently manage their condition and get their gut back on track through simple and sustainable steps.  After all, life is complicated enough, no need to complicate the diet too.  

If you have a question about this post or your digestive health, please feel free to get in touch by email or book a free introductory call.  

References

1. Monash University. (n.d.). Monash FODMAP – Pioneers in IBS and the Low FODMAP Diet. Retrieved February 18, 2024, from https://www.monashfodmap.com/
2. Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. The American Journal of Gastroenterology. 2010.
3. Halmos EP, Power VA, Shepherd SJ, Gibson PR, Muir JG. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014.
4. Altobelli E, Del Negro V, Angeletti PM, Latella G. Low-FODMAP Diet Improves Irritable Bowel Syndrome Symptoms: A Meta-Analysis. International Journal of Clinical Practice. 2017.
5. McDonald, D., et al. (2018). American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems, 3(3), e00031-18. https://doi.org/10.1128/mSystems.00031-18
6. Lee YK. Effects of diet on gut microbiota profile and the implications for health and disease. Biosci Microbiota Food Health. 2013;32(1):1-12. doi: 10.12938/bmfh.32.1. Epub 2013 Jan 31. PMID: 24936357; PMCID: PMC4034294.