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Alyssa Simpson RD, CDE, CLT
Alyssa Simpson

RDN, CGN, CLT
(602) 422-9800

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Sibo Doctor Approved
certified gastrointestinal nutritionist

No Time for Breakfast? Low FODMAP Breakfast Ideas That Won’t Slow You Down

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Low FODMAP breakfast of avocado toast topped with half a soft-boiled egg and sesame seeds.

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It’s so easy to skip breakfast… especially when you’re on the low FODMAP diet. Breakfast is hard enough without dietary restrictions. And many people resort to quick (and not so healthy) breakfast options during the morning rush.

But when you’re working to address your IBS or SIBO symptoms, eating a low FODMAP breakfast is key to keeping symptoms like bloating, pain, diarrhea, and constipation at bay.

Last week we broke down low FODMAP lunch and dinner ideas. So this week, let’s shift our focus to starting the day off right with low FODMAP breakfast ideas.

The Case for Eating Breakfast

Lots of people skip breakfast. And there are plenty of reasons including being pressed for time, not feeling hungry, or embracing intermittent fasting (where you intentionally go without food for a period of time).

Everyone is different. And skipping breakfast may work great for some people. But there are a lot of advantages to eating breakfast including:

🍳 Giving your body fuel to start the day with energy.

🍳 Cashing in on morning insulin-sensitivity and potentially reducing your risk for type 2 diabetes.

🍳 Reducing your heart disease, high blood pressure, and obesity risk.

🍳 Keeping your circadian (sleep/wake) rhythms in a healthy pattern.

🍳 Making sure you get vital nutrients into your day including folate, calcium, iron, and vitamins.

When I suggest you eat breakfast, I’m not talking about grabbing a pop tart or donut. Eating a sugary, nutrient-poor breakfast isn’t doing anyone any favors. But eating a healthy low FODMAP breakfast can get your day off to a great start.

Low FODMAP Breakfast Ideas

There are loads of low FODMAP breakfast foods and recipes out there. You can use your low FODMAP app to find ideas, or check out some of these:

Low FODMAP Cereal

Graphic lists key ingredients for a low FODMAP breakfast bowl.

Need a quick breakfast? This old stand-by can save you on a busy morning. Not all cereals are low FODMAP, but you have more choices than you might think.

I recommend checking the labels to make sure your low FODMAP cereal of choice has some protein, or you can up the protein by using lactose-free dairy milk. Or you can use your cereal as a yogurt topper. You can sneak in some extra nutrition by adding some low FODMAP fruit to your bowl.

I’m a fan of the Environkidz brand. Both their EnvironKidz Gorilla Munch and EnvironKidz Panda Puffs are low FODMAP.

The Kellogg company has teamed up with Monash (the creators of the low FODMAP diet) to get seven of their cereals certified low FODMAP. These cereals aren’t necessarily all ones I would recommend because of their high sugar content.

I’d stick with Kellogg’s Corn Flakes and Kellogg’s Crispix as lower sugar options. But Kellogg’s Rice Krispies, Kellogg’s Frosted Krispies, Kellogg’s Cocoa Krispies, Kellogg’s Strawberry Krispies, and Kellogg’s Frosted Flakes are all certified low FODMAP.

Low FODMAP Toast

Toast can be a quick and portable low FODMAP breakfast option. You just need to be mindful about choosing a low FODMAP bread.

I recommend adding some protein to your toast to keep you full and satisfied throughout your morning. Consider topping it with Skippy Natural Creamy Peanut Butter or Jif Peanut Butter Spread — Natural Creamy. You can even add ½ sliced banana.

You can also make some low FODMAP avocado toast.

Straight-Out-of-the-Fridge Low FODMAP Breakfast Ideas

Graphic displays 3 low FODMAP breakfast ideas.

When you need to grab-and-go, a cold breakfast is a good option. There’s nothing quicker than pulling a ready-to-eat container out of the fridge and grabbing a spoon.

Here are a few low FODMAP breakfast ideas you can grab from the fridge and eat on the go:

🌞 Low FODMAP Yogurt

I’m a fan of Silk Dairy-Free Vanilla or Strawberry Almond Milk Yogurt. You can spruce it up by adding ½-1 cup strawberries and 2 tablespoons slivered almonds.

🌞 Overnight Oats

Cooking oatmeal in the morning takes time. But overnight oats are ready to go when you are.

There are loads of overnight oats recipes on low FODMAP recipe blogs. Or you can try this overnight oats recipe from Monash. The great thing about overnight oats is that there are so many variations. Once you get the ratio of oats to liquid, you can add all sorts of other low FODMAP foods to boost the flavor and nutrition.

🌞 Chia Pudding

Chia seeds are packed with nutrients including omega-3 fatty acids and fiber. Fiber can lower cholesterol levels, improve heart health, and help with intestinal health. And yes, chia seeds are low FODMAP if you limit your serving size to 2 tablespoons. And when you add them to liquid and let them sit in the fridge for a few hours, you end up with a creamy, pudding-like texture.

Chia pudding is a blank canvas. You can flavor it in countless ways — even for a low FODMAP breakfast. Check out this low FODMAP chia pudding recipe from Rachel Paul’s Food blog or do a Google search to find nearly endless options.

Hot Low FODMAP Breakfast Ideas

If you’ve got some time to cook, you’ve got lots of low FODMAP breakfast options. Meat (as long as it’s free of high FODMAP ingredients), hard cheese like cheddar and swiss, and a variety of veggies are FODMAP friendly.

Here are a few of my favorite low FODMAP hot breakfasts:

🌞 Spinach Scramble

Scramble 2 eggs with 1 cup of baby spinach in a skillet. Top with 2 tablespoons of shredded cheddar or swiss. You can pair this with ½ cup mixed berries and a gluten free English muffin (like Food for Life).

🌞 Oatmeal

Cook rolled oats per package instructions, then top with strawberries and blueberries (about ¾ cup total) and 2 tablespoons sliced almonds.

🌞 Breakfast Sandwich

Toast a gluten-free English muffin (such as Canyon Bakehouse). Top with scrambled egg and a slice of cheddar cheese. Enjoy with a banana or an orange.

Simplify Your Low FODMAP Journey

Following the low FODMAP diet can feel like navigating a complex maze, and the journey can be overwhelming. Sure, you could embark on a solo expedition, but what if you had a shortcut? A streamlined path that skips the confusion and shortens the learning curve.

After working with over 1,000 IBS and SIBO patients, I’ve figured out how to help my clients become low FODMAP pros. And now I’ve taken that roadmap and distilled it down into a course you can learn on your own time.

The IBS Relief Blueprint incorporates my top resources, foolproof food lists, systematic plans, regular symptom check-ins, and more.

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