Starting your day with the right breakfast is crucial, especially if you have digestive sensitivities or Irritable Bowel Syndrome (IBS). Many traditional breakfast foods, such as milk, wheat toast, and high-fiber cereals, contain FODMAPs that can trigger bloating, gas, and discomfort.
Want a full meal plan to manage your digestive health? Check out our 7-Day Low FODMAP Diet Meal Plan for complete breakfast, lunch, and dinner options.
This guide offers a variety of Low FODMAP breakfast ideas and recipes that are nutritious, easy to make, and gentle on your digestive system.
10 Low FODMAP Breakfast Ideas & Recipes
1. Scrambled Eggs with Spinach & Gluten-Free Toast
- Why it’s Low FODMAP: Eggs are FODMAP-friendly, and gluten-free toast avoids wheat-based triggers.
✅ Ingredients:
- 2 eggs
- 1 slice gluten-free toast
- Handful of fresh spinach
- 1 tbsp olive oil
- Salt & pepper to taste
📝Recipe Instructions:
- Heat olive oil in a pan over medium heat.
- Add spinach and sauté for 1-2 minutes until wilted. Remove and set aside.
- In a bowl, whisk eggs with a pinch of salt and pepper.
- Pour eggs into the pan and stir continuously until soft and fluffy.
- Toast the gluten-free bread.
- Serve scrambled eggs over the toast with sautéed spinach on the side.
2. Overnight Oats with Chia Seeds & Blueberries
- Why it’s Low FODMAP: Oats are tolerated in small amounts, and chia seeds provide fiber without bloating.
✅ Ingredients:
- ½ cup gluten-free rolled oats
- 1 tbsp chia seeds
- ½ cup lactose-free milk
- ¼ cup fresh blueberries
- 1 tsp maple syrup (optional)
📝 Instructions:
- In a jar or bowl, mix oats, chia seeds, and lactose-free milk.
- Stir well, cover, and refrigerate overnight.
- In the morning, top with fresh blueberries and drizzle with maple syrup.
3. Lactose-Free Yogurt with Strawberries & Walnuts
- Why it’s Low FODMAP: Regular yogurt contains lactose, but lactose-free yogurt is a great alternative.
✅ Ingredients:
- 1 cup lactose-free yogurt
- ½ cup fresh strawberries, sliced
- 1 tbsp walnuts, chopped
📝 Instructions:
- Add yogurt to a bowl.
- Top with sliced strawberries and chopped walnuts.
- Stir and enjoy!
4. Banana & Peanut Butter Rice Cakes
- Why it’s Low FODMAP: Bananas in moderation are tolerated, and peanut butter (without added sweeteners) is a good protein source.
✅ Ingredients:
- 1 rice cake
- 1 tbsp peanut butter (no added sugar)
- ½ banana, sliced
📝 Instructions:
- Spread peanut butter on the rice cake.
- Top with banana slices.
- Enjoy immediately!
5. Smoothie with Lactose-Free Milk, Spinach & Pineapple
- Why it’s Low FODMAP: Avoids high-FODMAP fruits like apples and pears while providing essential nutrients.
✅ Ingredients:
- 1 cup lactose-free milk or almond milk
- 1 cup fresh spinach
- ½ cup pineapple chunks
- 1 tbsp chia seeds
📝 Instructions:
- Blend all ingredients together until smooth.
- Pour into a glass and serve chilled.
6. Quinoa Porridge with Cinnamon & Maple Syrup
- Why it’s Low FODMAP: Quinoa is a great alternative to high-FODMAP grains.
✅ Ingredients:
- ½ cup cooked quinoa
- ½ cup lactose-free milk
- 1 tsp cinnamon
- 1 tsp maple syrup
📝 Instructions:
- In a pot, heat cooked quinoa with lactose-free milk over low heat.
- Stir in cinnamon and maple syrup.
- Cook for 2-3 minutes until warm, then serve.
7. Omelet with Bell Peppers & Feta Cheese
- Why it’s Low FODMAP: Bell peppers and feta are gut-friendly, unlike onions and mushrooms.
✅ Ingredients:
- 2 eggs
- ¼ cup diced bell peppers
- 2 tbsp feta cheese
- 1 tbsp olive oil
- Salt & pepper to taste
📝 Instructions:
- Whisk eggs in a bowl with salt and pepper.
- Heat olive oil in a pan, then add bell peppers and sauté for 2 minutes.
- Pour eggs into the pan and cook for 2-3 minutes.
- Sprinkle feta cheese on top, fold the omelet, and serve.
8. Rice Pudding with Almond Milk & Cinnamon
- Why it’s Low FODMAP: Uses almond milk and rice for a creamy, comforting meal.
✅ Ingredients:
- ½ cup cooked white rice
- ½ cup almond milk
- 1 tsp cinnamon
- 1 tsp maple syrup
📝 Instructions:
- Heat cooked rice and almond milk in a saucepan over low heat.
- Stir in cinnamon and maple syrup.
- Simmer for 3-5 minutes until creamy. Serve warm.
9. Chia Pudding with Coconut Yogurt & Raspberries
- Why it’s Low FODMAP: A great dairy-free, fiber-rich breakfast option.
✅ Ingredients:
- 2 tbsp chia seeds
- ½ cup coconut yogurt
- ¼ cup raspberries
📝 Instructions:
- In a jar, mix chia seeds and coconut yogurt.
- Stir well, cover, and refrigerate overnight.
- Top with raspberries before serving.
10. Avocado Toast on Gluten-Free Bread with Poached Egg
- Why it’s Low FODMAP: Avocado in small amounts is tolerated, and gluten-free bread prevents bloating.
✅ Ingredients:
- 1 slice gluten-free bread
- ¼ avocado, mashed
- 1 poached egg
- Salt & pepper to taste
📝 Instructions:
- Toast the gluten-free bread.
- Mash the avocado with a pinch of salt and spread it on the toast.
- Poach an egg by simmering water, adding vinegar, and gently dropping the egg in.
- Cook for 3-4 minutes, then place on top of the toast.
Tips for Creating a Low FODMAP Breakfast Routine
- Plan Ahead – Meal prep overnight oats or chia pudding for busy mornings.
- Read Labels – Some gluten-free products contain high-FODMAP additives.
- Keep Portions in Check – Even Low FODMAP foods can cause issues if eaten in excess.
- Stay Hydrated – Drink water or herbal tea to aid digestion.
- Not sure which foods could be causing digestive distress? Read our IBS Food Triggers Guide to learn which foods to avoid.
Eating a Low FODMAP breakfast doesn’t mean sacrificing flavor or variety. With these simple and delicious recipes, you can enjoy a gut-friendly start to your day without digestive discomfort.
Looking for more Low FODMAP meal ideas? Check out our Low FODMAP Dinner Recipes for delicious, gut-friendly evening meals.