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5 Nutritious Vegan Low-FODMAP Breakfast Meals To Kickstart Your Day!

"You are what you eat", goes the proverbial saying.

This philosophy is pushing more and more consumers to pay close attention to their food habits, and the ingredients they consume every day. 

This level of consciousness has nudged some consumers to embrace a diet of low FODMAP meals. FODMAP stands for Fermentable Oligosaccharides Disaccharides, Monosaccharides and Polyols. FODMAPs are essentially carbohydrates and sugar alcohols, which when consumed, tend to trigger conditions like abdominal pain, bloating, stomach pain, diarrhoea and constipation. 

Researchers have discovered that the small intestine does not absorb FODMAPs very well, which causes an increase in the amount of fluid in the bowel, leading to the creation of gas. 

Reimagining One's Daily Diet

Certain foods such as cow's milk, grains such as wheat and rye, products with high fructose corn syrup, and vegetables such a cauliflower, tend to have a higher FODMAP content. On the other hand, lactose-free milk, nuts and seeds, tofu, and grains like quinoa and oats, are valuable additions to one's diet as they have low FODMAP content.  

As awareness about FODMAPs grows, consumers are getting more scientific in their nutrition choices and adopting meal plans that are high on nutrition, but sans the adverse effects of consuming FODMAP-rich foods.  

Luckily, the variety of low FODMAP recipes and gluten-free meals to choose from is wide. With a little creativity, you can also make your food choices colorful in their presentation, yummy in their flavor profile, and absolutely easy to whip up in minutes.  

Here are five nutrient-rich, low FODMAP meals that are perfect to kickstart your day! Add a scoop of Casa de Sante low FODMAP vegan protein powder to make these recipes even more nutritious.

1. Strawberry Coconut Oats 

Combine oats, coconut milk, chia seeds, and maple syrup together in a large glass container. Add water and stir well to evenly mix. Cover and store in the fridge overnight.

Next morning, remove from fridge and serve in a jar, topped up with spoonfuls of the oat mixture in the bottom of each. You can add a layer of diced strawberries followed by a sprinkle of hemp seeds. Repeat until all ingredients are used up.

You can store it in the fridge for up to four days. If you like it warm, heat up in the microwave for about 60 seconds before eating. 

This is a zero-cholesterol and trans fat recipe that is rich in nutrients such as calcium, phosphorous, magnesium, and potassium. 

2. Chocolate Layered Chia Pudding 

In a large bowl, combine the chia seeds, coconut milk, and cocoa powder.

Whisk thoroughly, making sure the seeds are mixed well. Refrigerate for at least 20 minutes or overnight to let the mixture thicken.

When serving, first pour the chia pudding, then layer with unsweetened coconut yogurt, and top up with chopped strawberries and enjoy. To turn up the crunch on low FODMAP recipes like this one, you can throw on some granola or cacao, and drizzle with some maple syrup. 

This is a zero-cholesterol and trans fat recipe, and a rich source of calcium, Vitamin D, Vitamin V12, Vitamin C, and selenium. 

3. Pumpkin Spice Chia Pudding 

In a large bowl, combine chia seeds with almond milk, pumpkin, and pumpkin pie spice. Whisk well, making sure all the seeds are incorporated. Refrigerate for at least 20 minutes or overnight to thicken.

Top up the chia pudding with the unsweetened coconut yogurt and relish. 

You can also use coconut milk, hemp, or oat milk as a replacement for almond milk, and top up with nuts, fruits, and seeds of your choice. 

This is a zero-cholesterol and trans fat recipe, and a rich source of calcium, iron, sodium, magnesium, phosphorous, and Vitamin D. 

4. Pineapple Turmeric Smoothie 

Place unsweetened almond milk, pineapple diced into chunks, peeled and grated ginger, vanilla protein powder, and turmeric powder in a blender, and mix well to a smoothie-like consistency. 

Sprinkle some low FODMAP fruits chunks, seeds, or nuts of your choice on top, and serve. 

This is a nutrient-rich recipe packed with calcium, folate, magnesium, phosphorous, potassium, Vitamin A, selenium, and Vitamin D. It also has some cholesterol, fat, and sugar. 

5. Curried Tofu Scramble

This is one of the simplest and easiest low FODMAP meals to whip up. Prepare some broth from leftover vegetables and keep aside. Chop up red bell peppers and keep them aside. 

In a skillet over medium to low heat, add the vegetable broth along with the pepper. Sauté for 8 to 10 minutes. Break apart the tofu into large chunks and add to the pan.

Use the back of a wooden spoon to break it apart into smaller pieces.

Add low FODMAP curry powder, nutritional yeast, and sea salt. Stir to combine the spice evenly.

Add arugula to the pan and stir until just wilted, for about one minute. Remove from the heat, serve and relish. 

This is a zero-cholesterol and trans fat recipe, and a rich source of calcium, iron, thiamine, riboflavin, magnesium, phosphorous, potassium, and Vitamin E. 

Shift To A FODMAP-Free Lifestyle!

Making any kind of dietary shift is not easy, but Casa de Sante helps make a shift to the low FODMAP diet easy. Check out our low FODMAP recipes and meal plans.

Equip yourself with the right knowledge, and take professional help from a medical professional or nutritionist to make the shift to your new low FODMAP meal plans with confidence.

Never starve yourself, or deprive your body of important nutrients during your shift to your low FODMAP diet meal plan, as this can have an adverse health impact. Casa de Sante has a wide variety of low FODMAP meal ideas, to choose from. 

Don't forget to enjoy the journey of introducing high-nutrition, flavorful low FODMAP meals into your diet! 


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