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 Basic Low FODMAP Smoothie Method
The method for a low FODMAP smoothie is to follow these overall guidelines:
- Base: 1 cup lactose-free milk or low FODMAP plant-based milk
- Fruit: Low FODMAP fruit options include strawberries, blueberries, raspberries, kiwis, or one unripe/yellow banana. Feel free to add one, or even combine several! A general rule is to limit fruit to no more than one serving per meal — so if you are going to incorporate two fruits, cut their servings in half (for example, half a cup instead of a full cup) to ensure you're still FODMAP compliant.
- Protein: FODMAP-friendly options include tahini, almond butter, or peanut butter (limit to ½ tbsp), or protein powder such as brown rice protein or whey protein isolate
- Leafy greens: Adding ½ cup spinach or kale is a great way to add fiber
- Water and ice: Added to preference
- Optional: 1 tbsp chia seeds or 3 tbsp flax seeds (extra added fiber, too!)
- Optional: ½ tbsp maple syrup for added sweetness
Smoked Salmon Toast
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:
- ½ cup cottage cheese
- 1 slice smoked salmon
- 2 to 4 tbsp capers
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!
- 2 cups Bob's Red Mill Gluten-Free Baking Flour (or any other low FODMAP gluten-free flour)
- 2 large eggs
- 1 tsp baking powder
- ½ cup unsalted butter, softened
- 1 cup sugar, divided
- 3 cups organic blueberries
- 1 tsp vanilla
- ½ cup lactose-free whole milk
- pinch of salt (optional)
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!