What can I eat for breakfast on a Low FODMAP diet?

Blood Orange or Tangerine as plant based diet for breast tenderness

Low FODMAP Diet Breakfast Ideas

The low FODMAP diet is an incredibly restrictive diet. Eliminating bread, breakfast cereal, milk, yoghurt and a lot of fruits and vegetables often leaves clients thinking… well what CAN I eat for breakfast?! Today, I will discuss what you CAN eat for breakfast on a low FODMAP diet.

But first, what is the Low FODMAP diet? Many New Zealanders with irritable bowel syndrome (IBS) find they benefit from working through the Low FODMAP diet protocol. A Dietitian is best to work through this with you for the best chance of success. The Low FODMAP diet is exactly as it sounds - a diet that is low in FODMAPS. FODMAPS are sugars that are not completely digested or absorbed in our intestines. They include:

Fermentable (the fermentation of undigested carbohydrates by gut bacteria resulting in gases)

Oligosaccharides (Fructans and GOS found in wheat, garlic, onions etc.)

Disaccharides (e.g. Lactose found in some dairy products)

Monosaccharides (e.g. Fructose found in apples, high fructose corn syrups etc.)


Polyols (e.g. Sorbitol and Mannitol found in some fruit and vegetables, and artificial sweeteners).

We'll go into more detail another day, but for now, here are some breakfast ideas for those that are on the Low FODMAP diet.

Typically have toast for breakfast?

Swap your toast for either a gluten-free low FODMAP bread or a traditional sourdough bread. Check that your gluten-free bread doesn’t contain any high FODMAP ingredients such as soy flour, chick pea flour, coconut flour, lupin or inulin in the first four ingredients on the ingredients list. Sourdough bread is naturally low in Fructans (the FODMAP found in wheat) due to the fermentation process. Load your toast with low fodmap toppings such as eggs, tomato, peanut butter, slightly green banana, strawberry jam or marmite and cheese.


Typically have cereal or muesli for breakfast?

My best recommendation is to look for the Monash or FODMAP friendly certification logo. Low FODMAP breakfast cereals include Vogel’s Low FODMAP toasted muesli, Freedom Foods Multigrain and Cranberry cereal and Sanitarium Gluten Free Weet-Bix . Alternatively, you can make your own low FODMAP muesli using ingredients such as rolled outs, buckwheat kernels, shredded coconut, peanuts, almonds, chia seeds, flax seeds, peanut butter, maple syrup and oil.


Typically have milk and/or yoghurt with breakfast?

An easy milk switch is to opt for lactose-free cow’s milk. For those wanting a plant-based milk, you will need to ensure it is fortified with calcium for bone health. Soy milk (made from soy protein) is a good option, otherwise most almond milks and rice milks are low FODMAP. Like milk, a lactose-free yoghurt is your best bet with consistent taste and nutrient profile to your typical dairy yoghurt. I don't recommend coconut yoghurt as it is expensive, contains no calcium and is high in saturated fat.


Here are some great low FODMAP breakfast ideas:

-       Sourdough toast with poached eggs, wilted spinach and tomato

-       An omelette with spinach, tomato, left-over potato slices and grated cheese

-       Homemade low fodmap muesli with stewed rhubarb and lactose-free yoghurt

-       Gluten-free Weet-Bix (Whetabix if your in the UK) with lactose-free milk, a couple of strawberries and sliced banana(slightly green)

-       Chia seed pudding made with lactose-free milk or soy milk, maple syrup, vanilla essence and ¼ cup of fresh or frozen blueberries and raspberries.

If you would like to talk to a Dietitian that specialises in IBS then you can book your call today. Alternatively, you can download this gut health checklist for some helpful tips.

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