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3 IBS-Approved Low FODMAP Breakfast Ideas

Gut Health & IBS, Low FODMAP & Gut Health Recipes | November 24, 2022

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

Curious what breakfast foods are OK to eat if you have IBS or are following a low FODMAP diet? As a registered dietitian, here are 3 of my go-to IBS-approved breakfast ideas for people eating a low FODMAP diet. Read on below!

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 knowing what to do during an IBS flare up.

By following a low FODMAP diet there are many low FODMAP recipe options to create delicious meals, including IBS breakfast ideas like the ones we’re sharing here!

Two bowls with fruit and yogurt on a table surrounded by strawberries. The is a spoon on the table and a spoon in one of the yogurt bowls.

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.

Build your Own Low FODMAP Breakfast

What breakfast foods are low FODMAP?

If you’re more of a do-it-yourself breakfast eater and don’t want to follow a recipe, there are many low FODMAP breakfast foods to choose from:

  • Eggs – This staple breakfast food doesn’t contain any FODMAPs, so is a great addition to any low FODMAP breakfast meal. Try them in a frittata, an omelette, or on a breakfast sandwich.
  • Oatmeal – Is oatmeal part of the low FODMAP diet? Yes, absolutely! A serving size of 1/2 cup uncooked oats (they’ll expand when cooked) is considered low FODMAP. Top them with your favourite low FODMAP fruit, and some high fibre seeds like chia!
  • Sourdough toast – Traditional sourdough bread is low FODMAP and so delicious! It makes excellent breakfast sandwiches (as you’ll see below) and is perfect for homemade french toast.
  • Fruit – While not all fruit is low FODMAP, adding 1 banana (no brown spots), 1/3 cup blueberries, or an orange to your breakfast are all great low FODMAP options at breakfast.
  • Nut butters – I often get asked whether you can eat peanut butter on a low FODMAP diet. The answer is YES! You can consume up to 2 tablespoons of peanut butter per sitting. If you’re allergic or not a fan of peanuts, 1 tbsp of almond butter is low FODMAP as well.
  • Yogurt – There’s no need to avoid all dairy on a low FODMAP diet. You can choose lactose-free yogurt or up to 1/2 cup of coconut yogurt for breakfast – lactose-free greek yogurt in particular has lots of protein to keep you full.

3 IBS Approved Breakfast Recipes

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!

Two slices of sourdough toast topped with scrambled eggs, tomato slices, and basil sitting on a plate.

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. Smoothie bowls or yogurt bowls are fantastic IBS breakfast ideas – you just need the right ingredients!

Get this recipe here!

Half a coconut filled with yogurt, berries, and dried coconut. Its is garnished with yellow and pink 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.

Liquid measuring cup full of oats sitting on a white countertop next to some strawberries and a dish towel in front of white tiled backdrop.
raw oats in a measuring cup with strawberries
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3 IBS-Approved Low FODMAP Breakfast Ideas: PB&J Oats & More

Curious what breakfast foods are OK to eat if you have IBS or are following a low FODMAP diet? As a dietitian, here are 3 of my go-to IBS-approved breakfast ideas for people eating a low-FODMAP diet.
Prep Time2 mins
Cook Time5 mins
Course: Breakfast, Snack
Cuisine: American, Mediterranean
Author: Andrea Hardy

Equipment

  • 1 pot is needed for this recipe

Ingredients

  • 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

Instructions

  • 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!

Notes

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’

Andrea Hardy
About the Author

Andrea Hardy

Andrea Hardy is known in the media as Canada's Gut Health Dietitian. With her expertise, she has spoken internationally on all things digestive health, from SIBO, to the gut microbiome, to IBS. As owner of Ignite Nutrition, she has trained her team in the 4 Pillar Approach™️ to digestive health management - our comprehensive, evidence-based approach to managing digestive issues.

More from Andrea

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