15 Best Easy Low FODMAP Breakfast Recipes and Meal Ideas
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Eating a healthy breakfast can be a tough when you’re not sure which of your favorite traditional breakfast recipes will trigger abdominal pain or other digestive symptoms. With that said, these Low FODMAP Breakfast Recipes help you get back to enjoying the most important meal of the day even on busy mornings!
Taking control of your diet is one of the best ways to reduce irritable bowel syndrome (IBS) and digestive symptoms. But the elimination phase of the low FODMAP diet where you identify your trigger foods is challenging! So we wanted to share a list of low FODMAP breakfast ideas to help you get started on the right foot!
What is FODMAP?
The acronym FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are all short-chain carbohydrates that the small intestine has issues absorbing properly.
Some people experience digestive issues when eating these carbohydrates, including cramping, constipation, bloating, gas, and diarrhea.
To help ease these symptoms, a low-FODMAP diet is a great option.
On this diet, you restrict high FODMAP Ingredients and foods, like:
- Dairy-based milk and other dairy products, like yogurt
- Wheat based ingredients, like whole grains, bread, and crackers
- Most beans and lentils
- Some vegetables, like onions, garlic, and asparagus
- Some fruits, like apples, pears, and peaches
After eliminating those high carb foods, you can start to base your meals around low FODMAP foods, like:
- Whole eggs and meat
- Lactose-free yogurt or a glass of lactose-free milk
- Plant based milk products, like almond milk
- Some cheeses, including brie, cheddar, and feta
- Some grains, like rice, quinoa (or quinoa flakes) and oats
- Low FODMAP Vegetables, like eggplant, tomatoes, cucumbers, and zucchini
- Low FODMAP Fruits, like grapes, strawberries, blueberries, and oranges
How Does a Low FODMAP Diet Work?
Using a low FODMAP diet is a great way to help determine exactly which foods are causing your digestive issues.
That’s because it’s an elimination diet aimed at helping you isolate certain types of food and monitor the effects they have on your body.
While on the low FODMAP diet, you’ll follow three basic steps:
- Stop eating all high FODMAP foods completely.
- Slowly start to reintroduce those high FODMAP foods into your diet one at a time to see which foods cause digestive issues.
- Identify the foods causing your digestive distress and eliminate those foods from your diet completely.
Being on a restrictive diet means you need to take extra time to meal prep, but don’t fret! The great thing about the low-FODMAP diet is that you can still find delicious meal ideas that your digestive system and taste buds will love!
If you’re hunting for some simple low FODMAP breakfast recipes to start your day, you’re going to love these ideas! From healthy donuts to crispy sweet potato hash browns, there are plenty of amazing options to choose from to help you enjoy a delicious breakfast without worrying about stomach pain or IBS symptoms later in your day. While traditional donuts are made with refined sugar and flour, there’s no reason to give up donuts completely when you’re on a low FODMAP diet! With these sweet potato donuts from Strength and Sunshine, you can enjoy a sweet and healthy treat to start your day. You only need three low FODMAP ingredients to prepare these delicious and healthy gluten and dairy free pancakes from Kibitz Spot for breakfast this morning. That means they’re perfect for a quick morning meal. Bacon is a great option when you’re watching your carbs. Use your air fryer to prepare crispy bacon this morning without the mess using this easy recipe from The Forked Spoon. Eggs are an excellent low FODMAP protein. Enjoy a classic poached egg for breakfast this morning thanks to these easy instructions from Healthy Recipes 101. We love to pair this with fresh fruit too! Thanks to this one bowl banana bread recipe from Organically Addison, you can enjoy a slice of sweet and fluffy bread for breakfast this morning. The combination of creamy oats, plant-based milk, and almond butter make this easy vegan oatmeal recipe from Natural Deets a great low FODMAP vegan breakfast idea! You can enjoy a delicious four-ingredient low FODMAP breakfast on the go with this simple blueberry smoothie from Organically Addison. If you need a healthy side dish for your bacon and eggs, you’ll love this simple recipe for sweet potato hashbrowns from Randa Nutrition. Quinoa isn’t just for dinner! Add some coconut milk and maple syrup to your grains to make this simple recipe for breakfast quinoa from iFood Real. Enjoy all the flavors of carrot cake in your breakfast this morning without all the bad carbs with this simple recipe for carrot cake oats from Plant Based on a Budget. (gluten-free oats are a great low FODMAP breakfast idea if you're dealing with Celiac disease as well). Everyone in the family will love this flavorful breakfast casserole recipe from Kibitz Spot, which is made with a variety of low FODMAP ingredients like sweet potatoes, zucchini, and black beans. Enjoy a variety of delicious fall flavors for breakfast with this easy vegan recipe for pumpkin overnight oats from Plant Based on a Budget. This classic breakfast side dish recipe from Spice and Sugar Mama – breakfast potatoes – is made with potatoes, vegetable oil, and a handful of seasonings for a low FODMAP friendly breakfast With this easy recipe for pumpkin donuts from Strength and Sunshine, you can enjoy a sweet treat made with low FODMAP ingredients. With a few tweaks, you can be enjoying your traditional breakfast foods while sticking to your new die We love this omelette with diced bell pepper and fresh baby spinach! You could also add in more low FODMAP veggies as well! You'll love this avocado toast idea for breakfast! The healthy fats and protein from the egg will help you feel satisfied too! This French Toast recipe is a low FODMAP adaptation to a traditional breakfast favorite! Chia seed pudding is a great way to get in healthy fats and fruit at breakfast!19 Delicious Low FODMAP Breakfast Recipes
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