Do you have a go-to breakfast? Most people tend to stick to the same thing every morning, which makes getting in a good dose of nutrition super easy! But, when you start a Low FODMAP diet, so many people get thrown off by their typical morning meal.
First, if you’re not sure what a Low FODMAP diet is, read all about it here. Second, read my tips for what makes up a nutritious breakfast (no, just coffee doesn’t count!) along with 15 delicious Low FODMAP breakfast ideas.
What constitutes a “breakfast” (i.e. can’t I just have coffee?)
Table of Contents
I included both sweet and savory Low FODMAP breakfast ideas, but you’re welcome to think outside of the box when it comes to your first meal. I often tell my clients this, but you don’t have to eat traditional breakfast food for breakfast. Just think of your meals as meal #1, meal #2 and meal #3 if that feels easier when you’re planning out what to eat. To keep you feeling full and satisfied (and regular!), I recommend a balance of protein, fiber and fat. Remember, you know your body best, so play around with portion sizes and see what feels good to you.
Does it matter what type of IBS I have?
The Low FODMAP diet does not differentiate between foods for diarrhea or constipation dominant IBS. However, you’ll see that I made a few notations if a breakfast would be especially good for someone with constipation (like my Constipation Smoothie). This does not mean you can’t have it if you experience diarrhea, but I would be mindful of your symptoms. I would also pay attention to your symptoms when you eat a breakfast higher in fat and/or drink coffee. While both fat and coffee are considered Low FODMAP, they can be gastric irritants and triggers for people with IBS.
FODMAP Portion Sizes
FODMAPS are often portion size dependent. While many breakfast foods (i.e. eggs, sausage, lactose-free products) do not have an upper limit when it comes to their portions, most fruits, vegetables and grains do. I highly recommend referencing the Monash FODMAP app, specifically their Food Guide. This is going to give you the most up to date information regarding portion size, newly tested food items and any updates to previously tested foods.
20 Low FODMAP Breakfast Ideas
- Chai Overnight oats
- At the time of this publication, rolled oats (or old fashioned oats) are considered Low FODMAP at ½ cup. I would make this recipe using either unsweetened almond milk as suggested or lactose-free cow’s milk. Stay away from oat milk in this recipe because you are already consuming the upper limit of oats. Adding more in may cause FODMAP stacking.
- Blueberry Walnut Baked Oatmeal
- I adapted this recipe from one of my favorite food bloggers, Cookie+Kate. You can try substituting the blueberries with raspberries or try a different nut variety like pecans or macadamia. Similar to my above suggestion, stick with one serving per meal to keep this recipe Low FODMAP friendly.
- Two Eggs, Sourdough Toast & Kiwis
- This combo is perfect for my constipation sufferers! Did you know that two kiwi per day have been found to help with constipation? They are full of fiber and have a high water holding capacity. I paired it with eggs and sourdough toast (with butter) to create a yummy breakfast containing protein, fiber and fat.
- Oatmeal Cup with Raspberries & Pumpkin Seeds
- I’m a big fan of Bob’s Red Mill Oatmeal Cups with chia and flax. They are preportioned, which requires minimal effort on your part. They’re also great for on the go. Add in ⅓ cup of raspberries and 2 Tbsp of pumpkin seeds for a balanced meal.
- Raspberry Vanilla Chia Seed Pudding
- Chia seeds are little powerhouses of nutrition. They contain fiber, protein, calcium and omega-3’s. I also recommend that my clients add them to oatmeal, smoothies and energy bites, but this chia seed pudding is an amazing way to get them in!
- Eggs, Spinach & Feta Omelet
- Make a three egg omelet with a handful or two of baby spinach and 1-2 Tbsp of feta. Feta cheese is considered Low FODMAP because it is very low in lactose in small portion sizes.
- Banana (unripe) with Peanut Butter
- Easy, on the go breakfast! Bananas can be tricky when it comes to the Low FODMAP diet. Their FODMAP content actually CHANGES as they ripen. For this reason, stick with green (or unripe) bananas. Pair with 1-2 Tbsp of peanut butter for protein and healthy fats.
- Blueberry Muffin Smoothie
- I’m a big fan of blueberry muffins…and smoothies! This recipe combines the best of both worlds. I used a lactose-free cow’s milk in this recipe, but you can substitute for whatever lactose-free milk you enjoy. I recommend adding in a scoop of protein powder if not using cow’s milk. Check out my favorite Low FODMAP Protein Powder brands here.
- Green Smoothie (aka Low FODMAP Constipation Smoothie)
- Here is another option for my constipation friends! The addition of kiwi, kefir and chia seeds all help with constipation.
- Cereal with Milk & Fruit
- If you’re a cereal fan, there are actually quite a few Low FODMAP cereal options out there. General Mills Cheerios, Chex Rice or Corn and Barbara’s Peanut Butter Puffins are all easy to find varieties. I’d recommend pairing with a lactose-free cow’s milk (I like FairLife) or soy milk (made from soy protein) to get some protein. Top with fruit (blueberries, 5 slices strawberries, kiwi) for your dose of daily fiber.
- Sourdough French Toast
- I love French Toast because you get a filling combo of protein, fiber and fats in one delicious meal! I’d recommend trying out a lactose-free cow’s milk like FairLife to boost the protein even more.
- Gluten free Blueberry Pancakes
- Betty Crocker, Bob’s Red Mill and Arrowhead Mills all make gluten-free pancake mixes that are compliant. Add in blueberries and you have yourself a Sunday Brunch!
- Yogurt, Granola and Berries
- Eggs, Hash Browns & Sauteed Spinach.
- I love the Cascadian Farm Root Vegetable Hash Browns, but go with whatever brand you like. Just ensure that garlic and onion are not in the ingredient list. Try making this into a breakfast hash!
- Sweet Potato and Yogurt
- Microwave a small sweet potato and set half aside. Sprinkle it with cinnamon, add Lactose-free greek yogurt for protein and then sprinkle with chia seeds for some crunch.
- GoMacro bar + Navel orange
- You can find the Low FODMAP GoMacro flavors here.
- Eggs & Sausage Breakfast Sandwich
- This is super easy to make once you have the right components. We know that eggs are Low FODMAP, but sausage and bread can be trickier. You’ll want to look for onion and/or garlic on the ingredient list. I recommend trying Bilinski’s Classic Sage Breakfast sausage as it is FODMAP friendly. When choosing bread, try sourdough or a gluten-free english muffin. Feel free to add a slice of hard or aged cheese like cheddar!
- Lactose-free Cottage Cheese w/ ¼ cup raspberries
- I love cottage cheese because it’s very high in protein and is a great alternative to yogurt. Good Culture came out with a lactose-free cottage cheese this year and it is awesome. That’s my personal favorite, but check out options from other brands like Green Valley Creamery and Lactaid.
- 2 hard boiled eggs, string cheese and ½ cup blueberries
- Easy, prep ahead breakfast. Sub blueberries for a navel orange, one kiwi or an unripe banana.
- Protein Shake & Banana
- This is great for when you’re short on time! Owyn (Dark Chocolate and Vanilla) Plant Based Protein Shakes and TumLove are both great options. Make sure your banana is green or unripe to keep it Low FODMAP.
You can check out some of my other Low FODMAP Breakfast favorites here. Please be aware that this is an affiliate link and if you purchase something, I may earn a small commission.
Have you found a great Low FODMAP breakfast? Share it with us below!