Making Food Fun: 7 Simple low FODMAP Breakfast Ideas
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Medically Reviewed
On a restricted diet, it's easy to fall for junk food options that are not only lacking nutrients but are often more expensive as well. These low FODMAP breakfast options will show you how to enjoy the foods you love while on your healing journey.
Foods that contain FODMAPs can be at the root of digestive problems. Fortunately, there are several ways to enjoy your favorite meals without the added stress. Check out these low FODMAP breakfast ideas to get started.
For individuals living with IBS or general gut issues, breakfasts that are high in FODMAPs can cause GI symptoms. Instead of choosing pre-packaged low FODMAP foods, these creative recipes show you how to make your own.
If you've ever experienced irritable bowel syndrome (IBS) or any gut-distress-related symptom, you know that even thinking about your next meal can be a stomach-turning experience. The low FODMAP diet, which involves cutting out many kinds of dietary sugars, is a treatment option for anyone going through a gut-healing journey.
If you’re starting out on a low FODMAP diet, you might be tempted to turn to packaged foods for convenience. But these kinds of products are often more expensive and overprocessed, lacking nutrients and simplicity. Since breakfast is an essential part of the day, we wanted to break that barrier of frustration by providing you with simple low FODMAP breakfasts that will make food fun again, without the added stress. Check out these seven ideas to get started.
Protein smoothies are a great way to get all the nutrients and vitamins you need all in one go. With protein being the most important macronutrient for helping us maintain lean body mass and overall whole-body health, ensuring you are getting a good dose early in the day will set you up for success.
The method for a low FODMAP smoothie is to follow these overall guidelines:
If there's anything worse than a heartbreak, it would probably be having to give up bread. Thankfully, this is only a misconception when embarking on the low FODMAP journey — there are several alternative bread options that you can incorporate as part of your low FODMAP breakfast. One of the all-time favorites that we have come across is Franz Gluten-Free Bagels, which very closely resemble the real deal! Top these bagels with:
It's as simple as that! Make this scrumptious breakfast even more wonderful by accompanying it with a cup of tea or black coffee.
If you like a little sweetness to start your day, this low FODMAP blueberry muffin was made for you. We understand the importance of having recipes that taste just as delicious as the beloved classics, so we try to create alternatives that mean you don't have to give up your favorite foods!
We are all about saving extra time by incorporating meal prep, and these muffins are a great way to prepare breakfast for essentially every morning of the week!
Sometimes our mood is anything quick, sweet, savory, and fiber rich. We get it. This overnight oatmeal recipe is great for a low FODMAP breakfast idea that will satisfy your cravings and feel like you're having dessert for breakfast — with additional health benefits.
Just pop these simple ingredients in an airtight container or bowl and leave them in the fridge overnight for a tasty breakfast you can enjoy the next morning. If you really want to get ahead, you can make two or three at a time for the next couple of days! Anything to help bring a little order to our disordered mornings, we're here for.
Wraps are another great way to make every single day into something a little different. Whether you want something savory or something sweet, there is a way to appease every craving. For these breakfast wraps, we love to use Mission Plant Protein Wraps because they are not only low FODMAP breakfast approved, but also nutritious and incredibly tasty. These wraps contain enough pea protein to provide 10% of the recommended daily protein value. They are full of amino acids to fuel an active lifestyle and the right amount of fiber to keep your gut healthy and happy.
For a savory alternative, top these wraps with:
For the sweet cravings that can't seem to be tamed, top with:
Protein breakfast wraps are both quick to make, easy on the tummy, and packed with nutrients to give you enough energy for the rest of the day. Coming up with low FODMAP breakfast ideas doesn't seem so daunting anymore, does it?
Yogurt is an incredibly versatile ingredient that allows for a variety of toppings while simultaneously being packed with important vitamins and minerals. Because we are all about keeping it simple, tasty, and budget friendly, we wanted to share one of our favorite recipes that takes a simple 5 minutes every morning:
Because make-ahead breakfasts are what we all want, we’re providing yet another option to start your week off right — the simple way. Eggs are a staple food, packed with protein and incredibly delicious. All you have to do is pour the egg mixture into a muffin tray, top with the previously sauteed low FODMAP veggies, top with cheese, and pop into a 350 degree oven for 10 minutes. This recipe makes 10 to 12 egg muffins.
If you want to get a little fancier, you can turn these into daily omelets and saute with onions, garlic, and peppers for even more flavor.
When beginning any diet, especially one as portion- and food-specific as low FODMAP, it's essential to develop a structure and find enticing meal options that are nutritious, tasty, and easy to make. This way, you are more likely to stick to your digestion-healing journey and keep your low FODMAP diet simple (and fun)!