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3 IBS Approved, Low FODMAP Breakfast Ideas

Gut Health & IBS, Low FODMAP & Gut Health Recipes | March 15, 2022

A young girl feeding her father a nutritious homemade sandwich.
3 IBS Approved, Low FODMAP Breakfast Ideas Featured Image

It’s a myth that you can’t create delicious breakfasts following the low FODMAP diet for IBS!

Navigating your way through how to manage IBS symptoms and eat the foods you like can be stressful, especially during breakfast time. Breakfast provides your body the first source of energy and nutrients to fuel you through the day. No one wants to start the day feeling bloated and uncomfortable. As a registered dietitians who specialize in IBS, we help people find easy and delicious meals that actually work for their busy schedules, while also managing their symptoms.

By following a low FODMAP diet there are many options to create your favourite breakfast meals!

2 breakfast bowls with fruit and yogurt on a table surrounded by strawberries

Here are three IBS safe recipes and tips following the low FODMAP diet to kickstart your morning!

‘FODMAPs’ are carbohydrates that ferment in the gut, contributing to IBS symptoms. Higher FODMAP foods contribute to symptoms because they ferment more rapidly. It can be challenging to start, but once you know correct portion sizing and how to include low-FODMAP fibres, making your favourite breakfasts can be easy!

FODMAP diets are successful for the majority of people with IBS, but everyone is different so if you aren’t getting relief from these options talk to your doctor or dietitian about other dietary options that may work for you.

Open Faced Omelette Sandwich

There are many low FODMAP substitutions for common breakfast items. Think you need to eliminate bread? This is a common FODMAP misconception!

Traditional sourdough and some gluten free breads, like Schar, which is certified low FODMAP by Monash University, can be a great substitution to start your day with a delicious breakfast sandwich.

Get this delicious recipe here!

Open face egg omelette sandwich with tomatoes

Sunshine Breakfast Bowl

Starting your day with a little bit of citrus and coconut is the perfect way to brighten your morning!

Often it is seen that following a Low FODMAP diet requires elimination of foods you love, but portion size is everything! You don’t need to sacrifice your favourite flavours with the correct portion sizes. Having too much of a fruit or vegetable can trigger symptoms, but it doesn’t mean you need to eliminate them altogether.

Get this recipe here!

Coconut bowl filled with fruit and flowers

PB&J Oats

Fibre is so important for proper gut health; it helps manage stool consistency for both diarrhea and constipation, and feeds good gut bacteria. While many high fibre foods are high FODMAP, there are still great low FODMAP fibre options too.

Incorporating low FODMAP fibre sources, such as flax seeds or strawberries into your breakfast is an easy way to provide adequate fibre to decrease gas and bloating from your meals.

Measuring cup full of oats and strawberries and a towel beside the cup
raw oats in a measuring cup with strawberries
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3 Low FODMAP Breakfast Ideas: PB&J Oats & More

Easy and delicious peanut butter rolled oats with fruit
Prep Time2 mins
Cook Time5 mins
Course: Breakfast, Snack
Cuisine: American, Mediterranean


  • 1 pot is needed for this recipe


  • 1/3 cup rolled oats
  • 1 cup water
  • 2 tsp flax seed
  • 1 tbsp peanut butter
  • 1/2 tsp brown sugar
  • 1/4 cup strawberries sliced
  • 1/4 cup raspberries


  • Bring water to a boil
  • Add in oats, stir and cook for 5 minutes
  • Add in peanut butter and brown sugar, stir until combined
  • Remove from heat and let stand for 5 minutes
  • Add flax seeds, strawberries and raspberries on top and your breakfast is ready!


TIP: Make sure to have a glass of water with your breakfast to support proper health benefits from the soluble fiber. 

You can still have lots of freedom in the kitchen by following a Low FODMAP diet. By being conscious of portion sizes, fibre intake and substitutions there’s no need to sacrifice your favourite foods or breakfast meals.

Happy cooking!

2 breakfast bowls with fruit and yogurt on a table surrounded by strawberries

*‘Originally Written by Jacqui Baker Nutrition Student from University of Alberta’

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