Mornings can be a busy time. Getting ready for work, making sure the kids get to school on time, and packing lunches for the day. Because of this, breakfast sometimes gets forgotten. And if you are following a low FODMAP regimen, meal time can be a challenge even when you do have adequate meal preparation time. Since breakfast is an important meal to get you and your metabolism in high gear, it is important to find a way to get something in at this morning meal. Use these quick breakfast ideas to help you consume a balanced morning meal while staying on your low FODMAP-friendly regimen.
Low FODMAP Breakfast Guidelines
When reaching for a quick breakfast option, processed convenience products such as cereal bars may come to mind. Although there are some low FODMAP options out there, they may not be advertised as such. Therefore, it is important to check the nutrition label for some common high FODMAP ingredients found in convenience breakfast items that you should avoid:
- dried fruit such as raisins, currants, figs, cherries, prunes, and goji berries
- wheat flour, wheat germ, wheat bran, or any other wheat-based ingredients
- chorizo or some processed meats such as sausage
- sweeteners such as those sugar alcohols ending in -tol like sorbitol, or others such as inulin, oligofructose, high fructose corn syrup, or isomalt
- any milk products derived from animals such as cow's or goat's milk
- whey protein that is hydrolyzed or concentrate
- high fructose fruit or fruit juices such as apple, pear, or mango
Look for some of the following low FODMAP foods to help create a delicious breakfast:
- Fiber-rich ingredients such as oats, buckwheat, quinoa
- Nuts such as peanuts as well as seeds such as chia, pumpkin, and sunflower seeds
- Protein-rich ingredients such as certain cheeses like cheddar and mozzarella as well soy or almond milk, lactose-free yogurt, or eggs
- Gluten-free bread products
- Sweeteners such as sugar, stevia, or sucralose
- Dark chocolate or cocoa powder
- Espresso coffee or instant coffee
- Fruit such as cantaloupe, honeydew, berries, grapes, kiwi, pineapple, mandarin oranges, or tangerines
Quick and Easy Low FODMAP Breakfast Ideas
No matter what your taste preferences or cooking abilities, you can create some delicious breakfast options when following a low FODMAP regimen.
- Yogurt parfait: Start with a lactose-free yogurt or plant-based milk yogurt such as almond or coconut milk yogurt. Then, layer with fiber-rich berries such as blueberries, strawberries, or raspberries. Finally, sprinkle in some chia seeds and layer with some granola such as Casa de Sante's Low FODMAP-certified Oat-free Granola. Repeat this layering in your favorite glass for a beautiful and delicious balanced breakfast.
- Southwest-style egg and cheese muffins: If you have time for some meal-prepping the night or weekend before the busy week begins, then these egg muffins are a great protein-rich choice. Whisk together some eggs, shredded cheese, and diced ham in a bowl. Spray a muffin pan with a plant-based oil such as olive or coconut oil and pour in egg mixture evenly to each muffin cup. Bake for 20 to 25 minutes at 350 degrees Fahrenheit. Once cooked, remove the muffins from the pan. These muffins can be frozen and reheated later in the microwave for a quick and easy meal. For extra fiber, you can also add in veggies such as spinach, kale, or red bell pepper to the muffin mix or top with salsa such as Casa de Sante's Onion and Garlic-free Mild Chunky Salsa.
- Protein Smoothie: For a quick protein-rich breakfast as you run out the door, blend up a smoothie. In a blender, mix together 1/2 cup fresh berries, 1/2 cup lactose-free yogurt or plant-based milk, some ice, and a scoop of Stellar Labs Low FODMAP Whey Protein Powder Shake. This balanced breakfast drink can be used as a meal replacement for any meal and can be refrigerated the night before for even greater convenience. Use soy protein-based milk or yogurt for additional protein power in your smoothie. You can also blend in some kale or spinach leaves for added fiber.