Low Fodmap Breakfast Foods

2023-03-15

breakfast

What is FODMAP?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, and are a group of carbohydrates found in some common foods. They can be difficult to digest, causing discomfort, bloating, gas, and even diarrhea in some people. Following a low FODMAP diet can help reduce these unpleasant symptoms. It is important to remember that a low FODMAP diet should be followed under the guidance of a medical professional.

Benefits of a Low FODMAP Diet

A low FODMAP diet can help to reduce symptoms of irritable bowel syndrome (IBS), as well as other digestive disorders. It can also help to reduce bloating, gas, and abdominal pain. It is important to note that following a low FODMAP diet is not a cure for IBS, but it can help to reduce symptoms. Additionally, following a low FODMAP diet can help to reduce inflammation in the gut, which can help to improve overall health.

Low FODMAP Breakfast Foods

For those following a low FODMAP diet, breakfast can be a challenge. Fortunately, there are still plenty of delicious breakfast options that are low in FODMAPs. Here are some tasty and nutritious breakfast ideas that are low in FODMAPs.

Banana Oatmeal Pancakes

These pancakes are a nutritious and delicious way to start the day. They are low in FODMAPs, and are a great source of fiber and protein. Ingredients: - 1/2 cup rolled oats - 1/2 teaspoon baking powder - 1 large banana, mashed - 2 tablespoons almond milk - 1 egg - 1 teaspoon cinnamon - 1/4 teaspoon vanilla extract - Coconut oil for cooking Instructions: 1. In a medium bowl, combine the oats and baking powder. 2. In a separate bowl, mash the banana until it is smooth. Add the almond milk, egg, cinnamon, and vanilla extract and mix until combined. 3. Add the wet ingredients to the dry ingredients and mix until combined. 4. Heat a skillet over medium heat and add a little coconut oil. 5. Pour 1/4 cup of the batter onto the skillet and cook for 2-3 minutes, or until the edges are golden brown. Flip and cook for an additional 1-2 minutes. 6. Repeat with the remaining batter. Nutrition Facts (per pancake): - Calories: 81 - Protein: 3.5g - Carbohydrates: 10.8g - Fat: 2.9g - Fiber: 1.5g - Sugar: 2.7g

Chia Seed Pudding

This chia seed pudding is a nutritious and filling breakfast option that is low in FODMAPs. It is a great source of fiber and protein, and is a delicious way to start the day. Ingredients: - 1/3 cup chia seeds - 1 cup almond milk - 1 teaspoon honey - 1/2 teaspoon vanilla extract - 1/4 teaspoon cinnamon - 1/4 cup fresh berries Instructions: 1. In a medium bowl, combine the chia seeds, almond milk, honey, vanilla extract, and cinnamon. 2. Mix until combined and let sit for 10 minutes, stirring occasionally. 3. Divide the pudding between 2 bowls and top with fresh berries. Nutrition Facts (per serving): - Calories: 226 - Protein: 7.6g - Carbohydrates: 20.4g - Fat: 12.9g - Fiber: 10.2g - Sugar: 6.2g

Almond Butter Toast

This simple and delicious breakfast option is low in FODMAPs and is a great source of healthy fats. Ingredients: - 2 slices of gluten-free toast - 2 tablespoons almond butter - 1/2 banana, sliced - 1 teaspoon honey Instructions: 1. Toast the gluten-free toast. 2. Spread the almond butter on the toast and top with banana slices. 3. Drizzle with honey. Nutrition Facts (per serving): - Calories: 345 - Protein: 9.4g - Carbohydrates: 36.4g - Fat: 17.4g - Fiber: 6.5g - Sugar: 11.4g

Scrambled Eggs

Scrambled eggs are a classic breakfast option that is low in FODMAPs and high in protein. Ingredients: - 2 eggs - 2 tablespoons almond milk - 1 teaspoon olive oil - Salt and pepper to taste - 1/4 cup fresh spinach, chopped Instructions: 1. In a medium bowl, whisk together the eggs, almond milk, salt, and pepper. 2. Heat the olive oil in a skillet over medium heat. 3. Add the egg mixture and cook, stirring occasionally, until the eggs are scrambled and cooked through. 4. Add the spinach and cook until wilted. 5. Serve with toast or a side of fruit. Nutrition Facts (per serving): - Calories: 162 - Protein: 11.3g - Carbohydrates: 1.3g - Fat: 12.1g - Fiber: 0.5g - Sugar: 0.5g

Overnight Oats

This delicious breakfast option is low in FODMAPs and is a great source of fiber and protein. Ingredients: - 1/2 cup rolled oats - 1/2 cup almond milk - 1/2 teaspoon honey - 1/4 teaspoon cinnamon - 1/4 cup fresh blueberries - 1 tablespoon almond butter Instructions: 1. In a medium bowl, combine the oats, almond milk, honey, and cinnamon. 2. Cover and refrigerate overnight. 3. In the morning, stir in the blueberries. 4. Top with almond butter and enjoy. Nutrition Facts (per serving): - Calories: 285 - Protein: 8.6g - Carbohydrates: 30.6g - Fat: 13.3g - Fiber: 6.3g - Sugar: 8.8g

Conclusion

Following a low FODMAP diet can be a challenge, especially when it comes to breakfast. Fortunately, there are still plenty of delicious and nutritious breakfast options that are low in FODMAPs. From Banana Oatmeal Pancakes to Overnight Oats, there are plenty of delicious and healthy breakfast options that are low in FODMAPs.