10 Low FODMAP Breakfast Ideas

Seeking some Low FODMAP Breakfast ideas? If so, you’re in the right place. We know that having breakfast inspiration makes this science-based, digestion-diet more manageable and enjoyable. After all, there’s enough adjustment and overwhelming information when adapting your diet and monitoring your digestive symptoms. So our 10 Low FODMAP Breakfast Ideas will bring you ease, support and most definitely, meal satisfaction.

Before we dive in to IBS breakfast ideas, if you are unfamiliar with the Low FODMAP diet and how it alleviates digestive symptoms be sure to read How to Beat the Bloat (Low FODMAP Diet Explored). This science-based, Low FODMAP diet helps those suffering from abdominal pain, bloating, gas, and/or changes in bowels (i.e. diarrhea or constipation). However, if you’re experiencing digestive symptoms, know that you are not alone. In fact, an estimated 18% of Canadians have Irritable Bowel Syndrome (IBS). 

Why Low FODMAP Breakfast?

As stated above, the Low FODMAP diet can be overwhelming. It’s incredibly specific for portions and has many intricacies. Therefore, working with a Registered Dietitian trained in FODMAPS (like us!) is highly recommended. Nevertheless, when beginning your Low FODMAP journey, people desire structure along with meal ideas that are safe, tasty and easy-to-make. Knowing what foods to buy and reviewing enticing meal options make the process of going Low FODMAP much less stressful (and even fun!)

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10 Low FODMAP Breakfast Ideas

1. Peanut Butter & Banana Oatmeal

I wanted to start off with oatmeal for a Low FODMAP breakfast option because it’s a beautiful classic breakfast. Many enjoy oatmeal when not following the Low FODMAP diet, so this makes it an extra comforting (and familiar) breakfast choice. Oatmeal is also a quick five-minute meal for the busy workweek. Additionally, you should purchase a bag of regular or quick oats (not the little flavoured packets) for a great way to decrease added sugar and save money.

To make my Peanut Butter & Banana Oatmeal, I first use ¼ cup of regular oats and add ½ cup of water. Note: Always use a 1:2 ratio for oats to water. I then add ½ a banana, a tablespoon of peanut butter, a sprinkle of cinnamon, and a pinch of Kosher salt to the oats. Then, into the microwave it goes for 1.5 to two minutes on high. Give your oatmeal a stir to break up the warm banana and stir in the peanut butter. Next, top the cooked oatmeal with peanuts, chia seeds, and ground flax (see portions specified below). All Low FODMAP! Finally, use some lactose-free milk or regular almond milk and you’ve got a great and simple Low FODMAP breaky.

Here’s another oatmeal idea that looks simply incredible by A Little Bit Yummy:

Low FODMAP Breakfast Oatmeal Toppers:

• Flax seeds (1 Tbsp)
• Sunflower seeds (2 tsp)
• Pumpkin seeds (pepitas) 2 tbsp
• Hemp seeds (2 tbsp)
• Chia seeds (2 tbsp)
• Low FODMAP fruit (in recommended portion according to Monash University app)

Caution: The Low FODMAP diet is portion specific for certain foods. For example, Low FODMAP fruit can be consumed in one serving portion at a time. Reference your Monash University FODMAP appif uncertain of portions.

2. Yogurt Parfait

Gotta love a yogurt parfait breakfast! Toppings are customizable and can be packed with protein and vitamins and minerals. First, find a lactose free Greek yogurt and choose your perfect parfait toppings (such as 1/3 cup frozen or fresh blueberries or 10 strawberries, chia seed or sprinkling of regular oats or gluten free granola). You can also drizzle a little pure maple syrup over top (but not honey because it’s high FODMAP) if you prefer a little extra sweetness.

Here’s a Parfait Idea: Lactose Free Greek Yogurt – (¾ cup) + 1/3 cup oats + 1/3 cup pomegranates + 1 tbsp chia seeds + cinnamon and 1 tsp pure maple syrup.

Additionally, on the Low FODMAP diet, you could also make your own granola such as this Maple Walnut Granola recipe by Fun without FODMAPs.

3. Gluten Free Muffin & Lactose-Free Cottage Cheese

We are all about meal prep and batch cooking at Dietetic Directions, which is why we love options like gluten free high-fibre muffins that can be batch-baked and frozen. This allows you to grab a muffin (or two) from the freezer and assemble a quick Low FODMAP breakfast by adding extra protein.

Whatever muffin you choose, be sure to up your protein by adding options such as lactose-free cottage cheese or a couple of hard-boiled eggs. You can also add a Low FODMAP serving of fruit on the side. Then you have a simple muffin, fruit and cottage cheese plate that’s Low FODMAP and digestion-friendly.

4. Cereal it is!

Many enjoy the convenience of cereal for breakfast. Some well-known Low FODMAP cereal brands include Rice Krispies, Corn Flakes, Crispex, Chex, and Cheerios. However, all of these cereals are low fibre and low protein; therefore, add ingredients on top (or on the side) to increase nutritional value. For example, top cereal with 1 tbsp chia seeds (4 grams fibre), 1 to 2 tbsp pumpkin seeds or 1 ounce peanuts (32 peanuts) for 7 grams of protein. Using lactose-free milk contributes 8 grams of protein per cup versus 1 gram of protein with almond milk. Add ½ cup sliced strawberries or ½ a banana on top for added vitamins and minerals.

If you are looking for natural cereal grains try Bob’s Red Mill creamy buckwheat cereal.

5. Breakfast Tacos

Where are my fellow tacos fans? The great thing about Low FODMAP meal inspiration is opening the possibilities to favourites that we may not think of as traditional breakfasts, such as breakfast tacos! For starters, use corn tortillas (gluten free and Low FODMAP) and fill them with scrambled eggs and bacon pieces (or ½ cup canned lentils). To finish, sprinkle cheddar cheese, coloured bell peppers, diced tomatoes and spinach to taste. Add lactose-free sour cream or lactose-free yogurt for a creamy topping.

Another delicious Low FODMAP breakfast plate option includes: 2 eggs, aged cheese, ham slice, coloured peppers, coffee, gluten free (GF) bread or corn tortillas with orange slices.

6. Low FODMAP Breakfast Pancakes

Pancakes are often thought of as a weekend meal because they take time to prepare. However, batch-cooking pancakes on the weekend and storing them in the freezer is a great way to have pancakes ready for the busy weekday. Similarly, you can use batch-prepped Low FODMAP breakfast pancakes and enjoy them for dinner as part of a ‘Breakfast For Dinner’ meal theme (see my 15 Fun and Unique Meal Themes blog for more inspiration).

Try this Low FODMAP Buttermilk Oat Pancake (recipe from FODMAP Everyday). You can bump up the protein by adding a side of lactose free yogurt, sliced ham, crumbled tofu, eggs, or bacon. I always enjoy fresh fruit and maple syrup drizzled on top.

Dietitian Tip: Be sure to double-batch your pancakes so you can have extra for the freezer! Can separate pancakes in the freezer with sheets of wax paper. Heat them up for quick weekday Low FODMAP breakfast.

7. Omelette with Roasted Potatoes

I’m an egg fan, sousing eggs at breakfast really is my jam. Homemade omelettes or simple scrambled eggs work wonderfully on the Low FODMAP diet. Remember, Low FODMAP means we’re simply omitting ingredients that contain FODMAPs such as onions, garlic, lactose (in milk) and gluten. So attention egg lovers – there’s lots of room for your favourite food on the Low FODMAP menu!

Here’s another idea – try making a spinach & cheddar omelette with green onions for a Low FODMAP breakfast this week! Add 2 slices of sourdough bread or Gluten free bread & one Low FODMAP serving of fruit such as a cup of grapes.

Here’s my Low FODMAP Scrambled Eggs Breaky with arugula and chives:

Finally, another great meal idea is to try this egg scramble breakfast by Em at Fun Without FODMAPS. I love how it also includes potatoes. If you haven’t already, you need to check out her recipe database.I recommend it often to clients and they LOVE it!

Love Potatoes?

Good news! Potatoes are low FODMAP and can fit as part of a Low FODMAP breakfast. Just be careful with sweet potatoes because those can become high FODMAP at portions above 2/3 of a cup. Nevertheless, enjoy your regular potatoes roasted as part of your Low FODMAP breakfast. Additionally, you can make a potato hash using a box grater and frying them in some oil. Add some fresh or dried herbs, Kosher salt and pepper, and 1 sachet or 2 tsp of ketchup.

8. French Toast

French Toast is a true crowd-pleasing breakfast option. You can also use your favourite gluten free bread and choose your toppings. Consequently, you can enjoy a Low FODMAP breakfast complete with warm French Toast drizzled with maple syrup and topped with ten sliced strawberries. Scrumptious!

9. Chia Seed Pudding

Have you tried chia seed pudding yet? Not only is it versatile by choosing your fruit flavouring,but it also helps to boost dietary fibre and antioxidants. Additionally, the type of fibre in chia seeds is soluble fibre which is digestion-friendly for those with loose bowels and/or constipation.

If making my Blueberry Chia Seed Pudding recipe, remember to use lactose-free milk AND split the recipe into two servings for a Low FODMAP portion of chia seeds (which is 2 tbsp at one serving).

10. Mini Egg Muffins or Frittatas

Finally, for using leftover veggies, why not make Mini Egg Muffins or a frittata for an easy Low FODMAP breakfast? Absolutely LOVE this Make-Ahead Breakfast Frittata by our friends at Ignite Nutrition. Additionally, these two breakfast options make great leftovers for future lunch or dinner meals. Next, add a Low FODMAP fruit serving, rice/ gluten free crackers, or sourdough bread to the side for a carbohydrate source.

TIP: Following the Low FODMAP diet can be challenging. Therefore, working with a trained dietitian is recommended to assist you through the stages of the diet (elimination, troubleshooting, and reintroductions).

Bottom Line:

Coming up with Low FODMAP breakfast ideas doesn’t have to be daunting or overwhelming. Instead, become familiar IBS breakfast foods that are low FODMAP so that you can choose digestion-friendly options. Additionally, keep in mind that the Low FODMAP diet is not a long-term diet; the elimination phase is intended to last for two to six weeks in order to decrease symptoms. We then transition into challenges to see which FODMAP groups the individual is sensitive to. This process underscores the importance of working together with a dietitian to assist you in the journey.

Now it’s your turn! What are your go-to Low FODMAP or favourite IBS breakfasts? Do you have make-ahead strategies? Ultimately, we hope you find inspiration (and re-visit) this post for Top 10 Low FODMAP Breakfast Ideas.