What are FODMAPs?

You might be wondering, what the heck is a FODMAP? FODMAPs is an acronym for Fermentable Oligo-, Di-, and Monosaccharides And Polyols. These are carbohydrates that are often discussed when it comes to gut health. They can ferment in the gut and trigger unwanted digestive symptoms such as diarrhea, constipation, gas, and bloating to name a few. If you go on a low FODMAP diet, you remove foods that contain those certain carbohydrates for a period of time, until symptoms improve. Once your symptoms improve, you start to add foods back in to see what exactly is causing the issue.

While not a forever plan, the low FODMAP diet helps over 70% of IBS sufferers find relief from their symptoms. Be sure to work with a FODMAP educated dietitian throughout this process of improving your gut health!

Now let’s talk about breakfast!

Importance of starting the day with a Low FODMAP breakfast

Everyone at some point has heard that breakfast is the most important meal of the day. Despite the uptick in dietary changes such as intermittent fasting, I do agree breakfast is an important one!

Breakfast in simple terms is breaking a fast, and in this case the overnight fast. The macronutrients that we get from breakfast jump start our metabolism and give us that burst of energy to start our day off strong! Ideally, a breakfast contains the three macronutrients: carbohydrate, fat, and protein. I also like to try for some fiber and extra micronutrients from fruit or veggies.

Low FODMAP carbohydrate options include gluten free starches like GF bread or bagels, low FODMAP cereals, or oatmeal. Fruit can also be the carbohydrate for the meal. Fat may be from a low FODMAP dairy choice, egg or breakfast meat, cooking oil, or peanut butter. Protein comes from egg, breakfast meat, low FODMAP dairy (depending on type), or peanut butter.

Breakfast can be very different between cultures and individual preferences, so don’t feel like you HAVE to check all the boxes mentioned.

Planning in Advance for Low FODMAP Breakfasts

Aside from being the most important meal, I find that breakfast is the easiest meal to prepare low FODMAP options for. It requires much less time to prepare, and many of your standard breakfast items can be prepped in advance. For example, overnight oats, smoothies, yogurt parfait etc. Plus, the accessibility of gluten free and lactose free food options have really improved in recent years which are two main players in a low FODMAP diet.

In the beginning of the elimination phase, grocery shopping can be stressful. I promise it gets easier! If you are feeling particularly overwhelmed, I suggest making a list of meals/ingredients you need so you are not aimlessly walking around the grocery store. As an avid online grocery shopper, I will add ingredients for my meals as ideas come into my head to save some time on Sunday. Find what works for you!

Another aid that can be used during this elimination diet is an app called Spoonful. It is a low FODMAP product scanner app that can be a great resource when shopping in the store as it can tell you if products are suspected to be low FODMAP. Another great time saver! If you would rather navigate the store on your own, read along so you know what ingredients to avoid.

High FODMAP Ingredients in Breakfast Items

When I think of breakfast, I think of things like cereal, oatmeal, smoothies, fruit, yogurts, eggs, and toast. Breakfast foods may mean something different to you but with those examples, let’s consider which high FODMAP foods we will need to find substitutions for.

  • Wheat products—this will include toast, bagels, cream of wheat, wheat-based
    granolas/cereals, and pastries.
  • Honey and high fructose corn syrup—generally found in waffles/pancakes but also dry and hot cereals that are flavored.
  • Lactose containing products in excess—milk, yogurt and cottage cheese.
  • Whey and soy protein concentrate–premade protein beverages. Remember, whey protein isolate is low FODMAP so that would be okay in a premade beverage.
  • Garlic and onion—premade breakfast sandwiches, everything bagels, some hot sauces.
  • High FODMAP fruits such as cherries, stone fruits, and avocado in excess.

**Remember** Most animal proteins associated with breakfast are low FODMAP so go ahead and eat your eggs and bacon freely!

Knowing what foods to look out for is a great start but having substitutions for them would be the cherry on top.

Common Low FODMAP Breakfast Swaps

At this point, you may be feeling overwhelmed with all of the foods you need to avoid when choosing your next breakfast dish. Do not panic! The best way to think about the low FODMAP
diet is to view it as looking for substitutions, not the complete removal of foods. There is no need to re-invent the wheel and learn a new way of cooking/prepping. You can make your go-to’s with a few simple swaps!

Here are some examples of simple swaps you can make to your breakfast so it can be low FODMAP.

High FODMAP Breakfast Foods Low FODMAP Swaps
Cottage cheese, milk, and yogurt Lactose free cottage cheese, milk, and yogurt
Wheat bread Gluten free bread or spelt sourdough bread
Shredded mini wheats Cheerios, peanut butter puffins
Cream of wheat Cream of rice or oatmeal
Frozen eggo waffles Gluten free vans waffles
Watermelon Pineapple or melon
Bagel with cream cheese Gluten free bagel with lactose free cream cheese
Tropical fruit smoothie Berry smoothie with unripe banana
Honey and HFCS Maple syrup
Ripe banana with brown dots Unripe banana with green by the stem

 

If you utilize these straight forward food swaps, breakfast will be easier than you think to shop and prepare for.

Quick and Easy Low FODMAP Breakfast Ideas

1. Peanut Butter Banana Overnight Oats

FODMAP Friendly Breakfasts

Photo credit Klara Knezevic

Overnight oats are a FODMAP friendly breakfast great for meal prep when you have a busy morning, and not a lot of time to prepare breakfast. They are grab and go, portable and most importantly, delicious! I make them at the beginning of the week in a large batch.

While oatmeal is naturally gluten free, sometimes gluten can be introduced during processing, so be sure to buy oats that are certified gluten free. There are so many ways to customize them to your likings!

2. Muffin Tin Eggs

FODMAP Friendly Breakfasts

Photo credit Klara Knezevic

This is another FODMAP friendly breakfast recipe that is great for meal prep, and very customizable. Switch out the veggies and other low FODMAP friendly cheeses to change up the variety. To make these muffin tin eggs portable, make it into a sandwich with a gluten free english muffin! 

3. Sweet Potato Hash

Sweet potato hash

Photo credit Kaitlin Eckstein

This sweet potato hash has become a favorite breakfast among my clients, for meal prep, or a special weekend morning breakfast.

It’s packed with complex carbohydrates and good quality protein to keep you full until lunch!

4. Gluten-Free Bagel Sandwich

gluten free bagel

Photo credit Kaitlin Eckstein

One of my favorite breakfasts is a bagel sandwich! Fill it with proteins like eggs and turkey bacon and toppings such as tomatoes, lettuce, and low fodmap hot sauce. To bring the meal together, add a low FODMAP fruit of choice for an extra punch of fiber. Trader joes has awesome gluten free bagels!

5. FODMAP Friendly Breakfast Cereal

Low FODMAP Breakfast Cereal

Photo credit Klara Knezevic

You can’t argue with the convenience of breakfast cereal in the morning. Finding a gluten free alternative can be hard sometimes, especially since they are often sweetened with honey which is very high in FODMAPs. We really like Barbara’s Puffins Peanut Butter cereal. But you can also try One Degree Veganic Sprouted Brown Rice Crisps or rice chex.

6. FODMAP Friendly Breakfast Yogurt Parfait

yogurt parfait

Photo credit Klara Knezevic

We are all about the convenience when it comes to breakfast, especially during the week. These yogurt parfaits can be made ahead of time, and are just grab and go.

We recommend bagging up the walnuts separately and adding it to the yogurt right before eating so they don’t get mushy.

Some low FODMAP yogurts are lactose free yogurts, and coconut yogurts. Proceed with caution for almond milk yogurts, but they may be tolerated.

7. FODMAP Friendly Breakfast Smoothie

Photo credit Kaitlin Eckstein

This smoothie can be a perfect blend and go breakfast. Throw the ingredients in a blender, add some protein, and away we go.

I like the OWYN protein powder as a filling addition!

Blend 2 servings and throw one in the freezer until you are ready to consume it.

To differentiate a ripe vs unripe banana, look for some green still on the banana, this will make it unripe!

 

8. FODMAP Friendly Breakfast Tacos

Photo credit Rebecca Bitzer

What would a post be without tacos? My favorite food can be a FODMAP friendly breakfast by using FODY Foods salsa!

Feel free to use bacon in the place of the sausage.

9. Breakfast Buckwheat

Photo by Kaitlin Eckstein

Buckwheat is a delicious gluten free grain option that we don’t always think about! Most people suspect that the “wheat” in the name means it contains wheat, luckily that is not the case.

This is a great alternative if you want something a little different than oatmeal! Top with fruit and serve with protein for a balanced breakfast.

10. Breakfast Toasts

Photo by Kaitlin Eckstein

This is a very customizable breakfast. Toast up some gluten free bread and top as desired. Our favorite option is peanut butter, unripe banana & chia seeds.  Feel free to think out of the box and top your toast with lactose free cottage cheese and make it savory with salt and pepper. OR a hardboiled egg and 1/8 of an avocado!

11. Pancakes or Waffles

Grab yourself a bag of Bob’s Red Mill pancake mix for a sweeter alternative to breakfast. Toss some blueberries into the mix and enjoy with your typical
toppings of butter, maple syrup, or powdered sugar.

Vans frozen waffles may be a bit more convenient on a busy morning, but at least you have 2 options!

12. Chocolate Chia Seed Pudding

I love chia seed pudding as a breakfast option! It is high in protein and fiber leaving you full and satisfied for the whole morning. Plus, you can make it in
advance in individual mason jars just like you would with overnight oats.

There are so many different ways and additions you can make to chia seed pudding but here is a basic chocolate chia seed pudding recipe:

Ingredients:

  • ½ cup almond milk
  • ½ tsp maple syrup
  • 1 tbsp cocoa powder
  • 2 tbsp chia seeds
  • Low fodmap fruit of choice—raspberries, strawberries, ¼ cup blueberries

Directions:

  • Mix everything together in a mason jar to sit overnight and voila! Enjoy!

13. Eggs, different ways

Eggs are the classic breakfast protein we think of in the US and for good reason. They are high in protein, filled with fat soluble vitamins, and are extremely versatile. Feel free to cook them whichever way you desire. Here are some ways to use eggs in a low FODMAP breakfast

  • Hard boiled eggs grated on toast with 3 tbsp avocado
  • Scrambled eggs with spinach and green bell pepper
  • Quiche using gluten free pie crust. Wholly wholesome is a great crust option.
  • Over medium egg and cheese on gluten free bagel.

14. French Toast

You don’t have to miss out on French toast during the low FODMAP elimination phase! Not a make ahead, but great for Sunday brunch with the family. My favorite is to top with maple syrup and strawberries! Powdered sugar will top it all off.

15. Lactose Free Cottage Cheese with Pineapple

Most people don’t realize that lactose free cottage cheese does exist! Cottage cheese can be made savory or sweet for breakfast and packs a large amount of protein, and a small amount of carbohydrates.

The most popular brands in stores are Green Valley, Lactaid, and Good Culture.

Updated July 2024

Tips for Navigating Breakfast Menus When Eating Out

Following an elimination diet can be frustrating and stressful all at once. Constantly having to think about your meals in advance can only add to that stress. Remember you are not alone!

First and foremost, I encourage my clients to advocate for themselves when eating out. You won’t know what may be safe unless you ask your server about ingredients. This is generally necessary until you get confident with your go to spots. There will be times when your server may not know the answer! Be prepared to stick with something basic if this is the case, such as scrambled eggs and fruit.

Eating low FODMAP out of the house is difficult to say the least. Here are a few options when
eating out of the house you can try.

  • Starbucks: Egg bites or oatmeal.
  • Sit down breakfast joint: omelet with low FODMAP vegetables, American breakfast
  • Chic fil A hash brown scramble

Head to our low FODMAP fast food blog to learn about even more options.

I hope that you feel more confident with future breakfast preparation after reading this blog. Dietary changes can be stressful. A knowledgeable GI dietitian can make it less stressful by providing support, meal ideas, and guidance during the low FODMAP diet.

Kathleen Tabb is a registered dietitian based in Maryland. She specializes in digestive conditions such as irritable bowel syndrome (IBS) and has extensive training through her master’s degree in integrative and functional nutrition. She is passionate about looking at her clients holistically to illuminate the root cause of their concerns in order to improve health and quality of life