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Waking up to a bright sunny morning, with a delicious breakfast, that is also healthy and light on the stomach is something so refreshing. It seriously boosts energy levels and makes the entire day more productive. Check out these creative, low-FODMAP breakfast ideas, most of which are also plant-based and gluten-free. Or you can try these rice recipes for breakfast.
Fry/Skillet Dishes
Scrambled Eggs with Spinach and Bell Peppers
These tasty scrambled eggs along with some baby spinach and bell peppers offer a digestion-friendly breakfast. Eggs, spinach, and bell peppers, when cooked properly, are in the low FODMAP category. The entire meal cannot possibly cause any symptoms of IBS, as it has no complex carbohydrates. kickstart your mornings with this nutritious breakfast and stay healthy throughout the day.
Frittata with Fresh Herbs and Feta
Since Frittata is a versatile and highly customizable meal, you can add it to almost any diet you follow. Vegetables like zucchini, tomatoes, spinach, and bell pepper are low in FODMAP, so they make a good filling. Feta cheese provides the protein content while herbs season the frittata. Now this makes it a healthy, vegetarian breakfast idea with no stomach issues later on.
Baked Eggs with Spinach and Tomatoes
If savory is what you like for your breakfast, try these baked eggs with spinach and tomatoes. These vegetables are low in FODMAP and baking them with eggs retains the nutrients too. You can bake them as a casserole or in a muffin tray. It is not too spicy and makes a perfect, wholesome breakfast for the weekend.
Omelet with Bell Peppers and Cheddar
Thank goodness egg is a low FODMAP food, or else, how would we have made an omelet? It may sound like a fancy, restaurant-style breakfast, but this delicious savory omelet gets ready within 15 minutes and needs only 3 to 4 ingredients. You can skip the cheese if you want to make it lactose-free or dairy-free, but if you can manage the cheese, it makes up a great flavor!
Poached Eggs with Sautéed Spinach
Eggs in breakfast provide you with nourishment for an entire meal. Pairing it up with a low-FODMAP veggie such as spinach enhances the overall flavor and nutritional content. So if you don’t like something sweet for breakfast, here is a savory food to try. It is easy to make and requires only 2 ingredients.
Scrambled Tofu with Bell Peppers
Scrambled tofu is just a vegan variation of scrambled eggs. Not only vegan, but this recipe is also gluten-free, and lactose-free so it is safe even if you are experiencing any digestive distress. Bell peppers and a bit of turmeric enhance the tofu’s flavor and bring out its natural savory flavor.
Vegetable Omelet
Vegetables like bell peppers, tomatoes, and a light green portion of green onions are low-FODMAP, so just chop them all up, add in an egg, and make yourself an omelet. This makes a nourishing breakfast without aggravating your symptoms. Pair it with a slice of gluten-free bread.
Breads & Toasts
Avocado Toast
As a nutritionist, I always advise my IBS patients to go gluten-free for a while, to relax their digestive systems. So when you are on a low FODMAP diet, this gluten-free avocado toast can be your next favorite breakfast. You can load it up with a poached egg, some herbs, grated parmesan, slices of tomato, or anything low FODMAP to boost the overall taste. Just remember that less than 30 gms of avocados are low FODMAP.
Gluten-free Cinnamon Toast
If you love cinnamon rolls as a regular breakfast, try these Gluten-free Cinnamon toast as a low FODMAP toast idea. Dust it lightly with powdered sugar to make this morning’s treat more delightful. It is easy to prepare and requires just the regular ingredients from your pantry.
Gluten-free Bagel with Lactose-free Cream Cheese
IBS? Digestive issues, sensitive stomach? No problem, you can still enjoy bagels if they are made out of gluten-free flour. And why not pair it up with some lactose-free cream cheese for a delicious topping? Sounds like a restaurant-style breakfast? Now you can make it at your home too!
Gluten-free Waffles with Strawberries
Who says you cannot make some low-FODMAP waffles or pancakes? Since gluten is the main allergen in the flour, we use gluten-free flour for the recipes. Blend in some strawberries and vanilla bean extract to flavor the waffle. These are light on your digestive system but surely tantalize the tastebuds.
Cakes/Cupcakes/Pancakes
Gluten-free Banana Pancakes
If gluten is what worsens your IBS or causes digestive distress, try this gluten-free dessert for breakfast. Using almond meals instead of regular flour makes the pancakes a low-FODMAP breakfast idea. The banana is known to be healthy for the gut and it also enhances the flavor and nutritional content of the pancakes. The children also love these. Flavor them up with a bit of honey.
Rice Cakes with Peanut Butter
Do you have an irritable gut and feel you always have to avoid certain foods? Not these rice cakes though! Rice is perhaps the most stomach-friendly cereal, so anything with rice is the go-ahead! They not only make up a low FODMAP breakfast but are also a healthy snack and nutritious dessert. It gets ready within 5 minutes and requires no special ingredients or cooking procedure! Just your grab-and-go breakfast!
Buckwheat Pancakes with Maple Syrup
Pancakes are something always there on the breakfast table, so we can use buckwheat flour to make it a low-FODMAP pancake recipe. This also makes it a gluten-free, dairy-free, and VEGAN recipe so you can serve it at a family gathering too! It ends up having a nice light brown color and texture, and maple syrup makes it sweet and delicious. Add up a few blue or blackberries just before serving.
Buckwheat and Blueberry Muffins
Although you can find loads of low-FODMAP breakfast muffin ideas, my favorite still lies here. The buckwheat and blueberries in your regular muffin mixture create magic and end up in delicious muffin treats. After all, no matter what the health issue, everyone must enjoy the first meal of the day.
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Egg and Tomato Breakfast Muffins
Muffins are vital for varied and healthy breakfasts, and since egg muffins are very easy to make, variations in the basic recipe are easy to try. Egg and tomato muffins are easy on the gut in case of IBS and food allergies and are also delicious. And what’s more, they get ready within 15 minutes.
Puddings & Porridges
Overnight Oats
Looking for an easy low FODMAP breakfast? Here is the recipe. You simply have to soak oats in milk, water, or fruit juice overnight in the refrigerator. You can eat them in the morning straight out of the refrigerator or warm them up. It’s just a 2-3 ingredient recipe with minimum hassle. To boost the flavor and nutrition content, you can add chia seeds, chopped almonds, or fruit chunks.
Quinoa Porridge with Berries
Experimenting with diet plans led me to discover some exciting low-FODMAP porridge recipes for breakfast. Since quinoa is a light and healthy alternative to wheat and rice, I once made a sweet porridge out of it and flavored it with berries. It turned out to be so delicious and perfectly suitable for an irritable gut! Garnish with chia seeds or chopped almonds to enhance the taste.
Chia Seed Pudding with Almond Milk
Low-FODMAP meals can also become superfoods if you carefully choose the ingredients. I mean, the chia seeds offer a boost of calcium, iron, and essential fatty acids, without causing stomach troubles. So make up a pudding out of these seeds and some almond milk to kickstart your day. It helps reduce the IBS symptoms along with maintenance of weight and boosts energy levels too.
Breakfast Quinoa with Cinnamon and Apples
Quinoa is a new food trend these days and serves as a useful food in many healthy diets. Since it is a low-FODMAP food, we can get it to prepare delicious sweet, and healthy breakfast potlucks. So for tomorrow, why not prepare a delicious bowl of quinoa along with cinnamons and apples? Although I prefer applesauce with it, you can eat them raw as well. Nourishing and healthy!
Rice Porridge with Kiwi
One of the best cereals to make a gut-friendly porridge is rice. Usually, I don’t like porridge and cereals too sweet, but when it is combined with fruit like kiwi or avocado, the taste is a whole new experience. This porridge is also ideal for very young children who are just introduced to solids, and we don’t want any food allergies to bother them.
Lactose-free Greek Yogurt with Berries and Nuts
Greek yogurt is naturally gut-friendly, but it’s better to choose a lactose-free version if you want to make a low-FODMAP breakfast. Add berries and a few nuts in moderation, and that will make a perfect yogurt bowl to start your day. No allergens, no stomach irritants, only mild, healthy foods to energize and revitalize your system.
Strawberries and Lactose-free Yogurt
The probiotics in yogurt are healthy for intestinal health, so it is always added to a low FODMAP diet. When you want to prepare an egg-free breakfast, simply choose a lactose-free yogurt and combine it with some fresh strawberries. Cool, smooth and so refreshing. The meal can also be taken during sick days since it has no complex carbs and is pretty light on the stomach.
Banana and Walnut Breakfast Quinoa
Another idea to create a low-FODMAP breakfast bowl is a blend of quinoa, walnuts, and bananas. It tastes a bit nutty, but the sweetness of the banana balances it all. Try adding some brown sugar or honey for enhanced natural sweetness. Walnuts when used in moderation are healthy for the gut and reduce the symptoms of IBS.
Berry Granola
Did you seriously think there are no low-FODMAP breakfast bars or snacks out there? Just a few cocoa nibs, sliced almonds, chopped walnuts, chia seeds, and whole-grain oats, and you can make granola yourself. Pair it up with some almond milk or coconut milk for a healthy wholesome, gut-friendly breakfast.
Lactose-free Cottage Cheese with Pineapple
Many people consider the pineapple as one of the acidic fruits, but it’s included in low FODMAP. Therefore, you can pair this delicious tropical delight with some low-fat cottage cheese to start your day. Pineapple is said to make your brain more alert and allow you to ditch caffeine, which can trigger IBS too.
Smoothies & Drinks
Blueberry Smoothie with Almond Milk
Preparing a low FODMAP smoothie for breakfast is not something tricky. You just need to know what suits your gut, and how to flavor it up. A quick breakfast idea is to blend up a blueberry smoothie with some creamy almond butter and almond milk. Not only is it quick and easy, but it also offers a wholesome breakfast that keeps you going for the entire day.
Low FODMAP Smoothie Bowl
Yogurt can be used to prepare a variety of smoothies and low-FODMAP smoothie bowls. I usually make my bowl with some cocoa powder, peanut butter, and chia seeds, but feel free to add some blended fruits in it too, as long as they are low-FODMAP. You can also use any leftover fruits or flavored yogurt to make this bowl.
Peanut Butter and Banana Smoothie
I guess we all almost always have a jar of peanut butter, and a few bananas in our kitchen. So when we can’t think of anything else, let us blend up these two with some lactose-free yogurt. Remember to use peanut butter in moderation to make this a low-FODMAP breakfast smoothie. You can substitute bananas for strawberries or sapodilla as well.
Berry and Banana Smoothie with Chia Seeds
Since chia seeds swell up with moisture and have soluble fiber, they are especially recommended for good gut health. Try adding chia seeds to the smoothie you make for your breakfasts. Madd a few berries and bananas for extra flavor and fruity goodness.
Other Breakfast Recipes You can try:
- Rice Breakfast Recipes
- Air Fryer Breakfast Egg Bites
- Gluten-Free, Dairy-Free Breakfast Recipes
- Birthday Breakfast Ideas
- Greek Bougatsa – A Greek Breakfast Pastry
- Sweet Breakfast Biscuit Ideas
- Breakfast Catering Ideas
30 Low FODMAP Breakfast Ideas for a Happy Gut
Ingredients
- Scrambled Eggs with Spinach and Bell Peppers
- Gluten-free Banana Pancakes
- Low FODMAP Overnight Oats
- Frittata with Fresh Herbs and Feta
- Strawberries and Lactose-free Yogurt
- Blueberry Smoothie with Almond Milk
- Rice Cakes with Peanut Butter
- Gluten-free Avocado Toast
- Quinoa Porridge with Berries
- Buckwheat Pancakes with Maple Syrup
- Baked Eggs with Spinach and Tomatoes
- Chia Seed Pudding with Almond Milk
- Omelet with Bell Peppers and Cheddar
- Lactose-free Cottage Cheese with Pineapple
- Gluten-free Cinnamon Toast
- Breakfast Quinoa with Cinnamon and Apples
- Low FODMAP Smoothie Bowl
- Poached Eggs with Sautéed Spinach
- Rice Porridge with Kiwi
- Buckwheat and Blueberry Muffins
- Peanut Butter and Banana Smoothie
- Gluten-free Waffles with Strawberries
- Scrambled Tofu with Bell Peppers
- Egg and Tomato Breakfast Muffins
- Low FODMAP Granola with Almond Milk
- Banana and Walnut Breakfast Quinoa
- Gluten-free Bagel with Lactose-free Cream Cheese
- Berry and Banana Smoothie with Chia Seeds
- Low FODMAP Vegetable Omelet
- Lactose-free Greek Yogurt with Berries and Nuts
Instructions
- Choose any one of your favourite low-FODMAP recipes for breakfast
- Gather and prepare the ingredients.
- Make sure the ingredients are complete and fresh.
- Start preparing your recipe. I hope you enjoy making this recipe.
