Low FODMAP Brunch: How to Navigate Every Brunch Menu Without a Flare

Low FODMAP Brunch: How to Navigate Every Brunch Menu Without a Flare

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist

Brunch menus are tricky: everything comes with toast, pancakes, or waffles (wheat), and every savory option has onion, garlic, or cream cheese. But eggs are FODMAP-free, and most brunch spots have simple enough options if you know what to order.

Key Takeaways

• Eggs are your brunch MVP — scrambled, poached, fried, or omelet (no onion/cream cheese)
• Hash browns/home fries: usually safe (potato + oil) — verify no garlic seasoning
• Skip pancakes, waffles, French toast (wheat + syrup volume)
• Mimosas: small amount of OJ + champagne is tolerated by most
• FODMAP digestive enzymes before every brunch

Safe Brunch Orders

• ✅ Eggs any style (no onion, no cream cheese filling)
• ✅ Bacon (plain — check for maple/honey glaze)
• ✅ Home fries/hash browns (plain potato, salt, pepper)
• ✅ Smoked salmon + eggs (skip the bagel, or eat half a GF alternative)
• ✅ Fresh fruit bowl (berries, pineapple, grapes)
• ✅ Oatmeal (with berries, maple syrup, walnuts — no honey)
• ⚠️ Avocado toast — limit avocado to 1/4 avocado on GF bread
• ❌ Eggs Benedict — hollandaise + English muffin + onion
• ❌ Quiche — cream + wheat crust + onion/garlic
• ❌ Pancakes/waffles — wheat + butter + syrup volume
• ❌ Breakfast burrito — flour tortilla + beans + salsa

Your Best Order

"Three eggs scrambled, bacon, home fries no seasoning. Fruit instead of toast."

Take FODMAP enzymes. See our breakfast ideas and Starbucks guide.

Menu items vary. This is educational content only.