What's on my Plate? Low FODMAP Breakfast Inspiration For A Digestive from blog.katescarlata.com
Low FODMAP diets have become increasingly popular in recent years as they offer a way to reduce symptoms of irritable bowel syndrome (IBS). Breakfast is an important part of any diet, and it can be especially tricky to find something that fits within the low FODMAP guidelines. But, don’t worry, there are plenty of delicious, easy and nutritious breakfast options that can help you start your day on the right foot.
What is a Low FODMAP Diet?
A low FODMAP diet is the first line of defense for people with IBS. FODMAPs are a type of carbohydrate found in many common foods, such as fruits, vegetables, grains, and dairy. Some people with IBS find that cutting back on these FODMAPs can reduce symptoms, such as bloating, gas, and abdominal pain. A low FODMAP diet typically eliminates these types of foods, or at least severely limits them.
Low FODMAP Breakfast Ideas
There are plenty of breakfast options that fit within the low FODMAP guidelines. Here are a few ideas to get you started:
Scrambled Eggs
Scrambled eggs are an easy, nutritious, and delicious way to start your day. Eggs are low in FODMAPs, so they’re an excellent choice for a low FODMAP breakfast. To make scrambled eggs, crack two eggs into a bowl and whisk them until they’re well-combined. Heat a tablespoon of oil or butter in a skillet over medium heat. Add the eggs and cook, stirring constantly, until they’re cooked through. Serve with a slice of gluten-free toast and a side of low FODMAP fruit, such as strawberries or blueberries.
Overnight Oats
Overnight oats are a great option for busy mornings. To make them, combine ½ cup rolled oats, ½ cup almond milk, and ¼ cup yogurt (or coconut yogurt for a dairy-free option) in a jar. Stir to combine and let sit in the refrigerator overnight. In the morning, top with your favorite low FODMAP fruit, nuts, and seeds.
Smoothie Bowl
Smoothie bowls are a great way to get a nutritious breakfast in without much effort. Start by blending one banana, ½ cup frozen blueberries, and ½ cup almond milk in a blender until smooth. If you’d like, you can also add a scoop of your favorite protein powder. Pour the smoothie into a bowl and top with low FODMAP fruits, nuts, seeds, and/or gluten-free granola.
Gluten-Free Pancakes
Who doesn’t love fluffy pancakes for breakfast? Gluten-free pancakes are low in FODMAPs and easy to make. To make them, whisk together 1 cup gluten-free flour, 1 teaspoon baking powder, 2 tablespoons sugar, and ½ teaspoon salt in a bowl. In a separate bowl, whisk together 1 cup almond milk, 2 tablespoons vegetable oil, and one egg. Make a well in the dry ingredients and pour in the wet ingredients. Stir until just combined. Heat a non-stick skillet over medium heat and spray with cooking spray. Drop about ¼ cup of batter for each pancake and cook for about two minutes on each side. Serve with a dollop of yogurt and low FODMAP fruit.
Low FODMAP Breakfast Nutrition
Many of the breakfast options listed above are great sources of protein, fiber, and other important nutrients. Eggs, for example, are an excellent source of protein, which is important for keeping you feeling full and satisfied throughout the day. Overnight oats are loaded with fiber, which is important for digestive health. Smoothie bowls are a great source of vitamins and minerals, and gluten-free pancakes provide a dose of carbohydrates, which is important for energy.
No matter what breakfast option you choose, be sure to include plenty of low FODMAP fruits and vegetables, nuts and seeds, and other nutritious foods. This will help ensure that you’re getting the nutrients your body needs to stay healthy and energized throughout the day.
Conclusion
There are plenty of delicious, easy, and nutritious breakfast options that fit within the low FODMAP guidelines. From scrambled eggs to overnight oats and gluten-free pancakes, there are plenty of ways to start your day off on the right foot. Be sure to include plenty of low FODMAP fruits and vegetables, nuts and seeds, and other nutritious foods for a balanced and healthy breakfast.