The FODMAP diet, while very helpful for those who have been diagnosed with Irritable Bowl Syndrome (IBS) or are suffering from symptoms of gas, pain, bloating and diarrhea, can be very confusing at times! There are many restrictions on the types of carbs that you can eat, and often can be low in fiber and variety. My patients often ask me for meal ideas, just to break up the standard low FODMAP recipes that they seem to make over and over again. So far, we have tackled snacks, and dinner, and now we move onto the most important meal of the day, Breakfast! Below are 10 low FODMAP friendly breakfasts that the whole family will love, that are gluten free but high in fiber!
1.Peanut Butter Banana Overnight Oats
Overnight oats are great for meal prep when you have a busy morning, and not alot of time to prepare breakfast. They are grab and go, portable and most importantly, delicious! While oatmeal is naturally gluten free, sometimes gluten can be introduced during processing, so be sure to buy oats that are certified gluten free. You can use lactose free milk, or a milk alternative like soy or almond. The greek yogurt in the recipe packs a punch of protein, so you have a balanced breakfast all in one. Recipe here.
2.Muffin Tin Eggs
This is another 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 portable, make it into a sandwich with a gluten free english muffin! Recipe here.
3. Sweet Potato Hash
This one has become a favorite among my clients, for meal prep, or a special weekend morning breakfast. This can easily be made into a vegetarian breakfast by substituting the turkey for scrambled eggs. Recipe here.
One of my favorite breakfasts are waffles! We really like the Van’s Gluten Free Ancient Grain Waffles for convenience. You can certainly also make your own waffles using a gluten free waffle mix. Pair with a protein like eggs or greek yogurt, for a complete meal, or top with peanut or almond butter.
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 Kashi Organic Warm Cinnamon Cereal.
6. Yogurt Parfait
We are all about the convenience when it comes to breakfast, especially during the week. These yogurt parfaits can be made a head of time, and are just grab and go. We recommend bagging up the walnuts separately and adding it to the yogurt right before eating. Recipe here.
A smoothie can be a perfect blend and go breakfast. Throw the ingredients in a blender, add some protein, and away we go. Check out our low FODMAP friendly version here.
8. Breakfast Tacos
What would a post be without tacos? My favorite food can be made low FODMAP friendly by using FODY Foods salsa! Check out the recipe here.
9. Breakfast Buckwheat
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. Recipe here.
I0. Breakfast Toasts
This is a very customizable breakfast. Toast up some gluten free bread and top as desired. Two of our favorite options include avocado bacon & tomato or peanut butter, banana & chia seeds.
Do you want help meal planning on a low FODMAP diet? Make an appointment with Dana by calling 301-474-2499 or clicking here.