Living with irritable bowel syndrome (IBS) or other gut issues can be challenging, especially when it comes to planning meals that won’t cause digestive discomfort. Breakfast should be enjoyable, nutritious and give you the energy you need to win the day. Here are 10 tasty low FODMAP breakfast ideas that will give your gut a hug and have you saying bye-bye to bloating.

1. Overnight Chia Pudding

Chia seeds are naturally low FODMAP and an amazing source of fibre and omega-3 fatty acids. Simply combine 3 tablespoons of chia seeds with 1 cup of lactose-free milk or high protien almond milk, add your flavours of choice such as vanilla essence, cocoa powder, maple syrup, nut butter or cinnamon, and let it sit in the fridge overnight. In the morning, top with fresh strawberries, blueberries or a firm banana for a sweet and satisfying start to your day.

2. Shakshuka 

Low FODMAP Shakshuka is one of our family favourites; eggs cooked in a smoky tomato sauce, served with a slice of warm sourdough. Shakshuka is a quick and easy, high protien meal ready in less than 15 minutes. We also love it for a no-fuss, gut-friendly lunch or dinner option too. Check out our recipe here. 

3. Banana Oat Pancakes

Blend one firm banana, one egg, and 1/3 cup of oats until smooth. Cook small pancakes in a non-stick pan over medium heat until golden brown. Top with a drizzle of maple syrup, lactose free yoghurt and blueberries or raspberries. Now you have yourself some healthy low FODMAP pancakes that will keep you satisfied throughout the morning. 

4. Chocolate Peanut Butter Smoothie

Start your day with a deliciously decadent yet nourishing low FODMAP smoothie your gut will love. Add your choice of low fodmap lactose free milk, chocolate protein powder, frozen firm banana, chia seeds, peanut butter and a handful of spinach. Blitz it up and top with a low FODMAP cereal or granola such Vogel’s Low FODMAP Toasted Muesli or Monash’s low FODMAP Maple granola.

5. Eggs Your Way

Scrambled, folded, poached or fried; eggs are naturally low FODMAP and are an excellent source of protein and will keep you full and satisfied throughout your morning. Serve with spelt sourdough, a handful of baby spinach, a few cherry tomatoes and fresh herbs such as parsley or coriander. If you need a little extra protein, why not add some halloumi, salmon or bacon? For a plant-based option, why not try scrambled tofu! Check out our recipe for Low FODMAP Mexican Tofu Scramble with Salsa. 

6. Porridge

Oats are low FODMAP at ½ cup serve and packed full of fibre, making them the perfect choice for a gut-friendly meal that will keep you satisfied all morning long and your bowels regular. Cook your oats with a low FODMAP milk of choice, sweeten with a touch of maple syrup and top with sliced firm banana, blueberries or stewed rhubarb and a sprinkle of cinnamon or nut butter. 

7. Smashed peas, Edamame & Feta on Sourdough 

A delicious low FODMAP adaption to the classic smashed avocado toast. Using a stick blender, whiz together green peas, edamame beans, lemon juice, garlic infused olive oil, salt and pepper. Serve on slices of spelt sourdough with crumbled feta and add an egg or salmon for an additional protein source. 

8. French Toast

Let’s romanticise life a little with the ultimate “treat yourself” breakfast; French Toast! Whisk together lactose free milk, egg, cinnamon and vanilla essence. Coat your sourdough bread in the egg mixture and fry until golden. Serve with maple syrup, lactose free yoghurt and raspberries. Voila! 

9. Chicken Breakfast Burrito 

Spice up your breakfast with a tasty chicken breakfast burrito. This is a great one to pre-prepare in bulk and freeze for those rushed mornings. Cook your chicken in a tomato based sauce with Mexican seasoning and add to a gluten free wrap along with spinach, capsicum, corn, cheese and a few tablespoons of avocado. Check out our recipes for a low FODMAP Chicken Burrito and low FODMAP Vegetarian Breakfast Burrito. 

10. Breakfast Bagel 

Grab a gluten free bagel and fill it with your choice of low FODMAP fillings. Some of our favourites include halloumi, fried egg, rocket and balsamic vinegar; folded egg, bacon, lettuce and tomato with BBQ sauce; smoked salmon and cream cheese with capers, fresh dill and lemon; swiss cheese and marmite; or peanut butter and jam. Sweet or savoury, the options are endless! 

Published: 26th June 2024

Author: Bianca Berton-Scarlet, Monash FODMAP trained Dietitian