Be prepared - a few low FODMAP breakfasts

by Anne Myers-Wright RD/APD

Posted on Jan 17, 07:57 AM in and . No comments.

In my clinics, I see a lot of people with Irritable Bowel Syndrome (IBS). Each person has a different treatment and needs a different dietary approach but many trial the low FODMAP diet, which is the second phase of the NICE guidelines recommendations for the management of IBS. Today in clinic, I have a few people starting off on their low FODMAP diet. I always recommend buying the Monash University FODMAPs App, (I am Monash University FODMAPs trained), but people tend to find those first few days quite a struggle when trying to plan meals. My advice would be – don’t start until you have planned your week. Having regular, stress free meals is a vital part of the plan.

Here are a just a few simple low FODMAP breakfasts that I usually recommend.

• Gluten free or spelt sourdough bread/toast with cheese, egg or spread of choice
• Commercial, “off the shelf”, breakfast cereals such as Oatibix, Ready Brek
• Porridge/Oats with low FODMAP fruit
• Lactose free yoghurt and low fodmap nuts/fruit

Or you can try some of these recipes. (I’ve been using these so long, I can’t recall where I originally found them).

Low Fodmap Granola (probably 4-6 serves)

• 300g rolled oats
• 4 tsp sesame seeds
• 50g pumpkin seeds
• 50g sunflower seeds
• 100g coconut flakes
• 100g flaked almonds
• 1 tsp ground cinnamon
• 2 Tbsp. sunflower oil
• 125ml maple syrup
• 1 tsp vanilla extract

Pre-heat the oven to 150 degrees/fan. Add all the dry ingredients – except the coconut – into a bowl.

Mix the wet ingredients in a small bowl and then add the dry ingredients. Mix everything together thoroughly – you will think there isn’t enough liquid but keep mixing and it will definitely all come together.

Spread the mix onto two baking trays (I would also use baking paper). Bake for 15 mins and then mix in the coconut. Cook for another 10 mins. Once the granola has turned a light golden brown take out of the oven and tip onto a flat dish to cool. You can store in an airtight container for four weeks.

Chocolate Chia Breakfast Bowl


• 125mls (1/2 cup) coconut milk (lactose free milk, soy protein milk, or almond milk)
• 1 & 1/2 tsp maple syrup (or 1/4 tsp stevia or regular sugar to taste)
• 1/2 tsp vanilla essence
• 3/4 Tbsp. cocoa powder (unsweetened)
• 2 Tbsp. chia seeds
• 1 serve of low FODMAP fruit: banana, strawberries, raspberries, blueberries
• 250ml mason jar (preserving jar) or small bowl

Add the coconut milk (lactose free milk or milk substitute), maple syrup, vanilla essence, and three quarters of a tablespoon of cocoa powder to a mason jar or small bowl. Whisk or stir well with a fork until the cocoa powder is well combined and no longer lumpy.

Stir through the chia seeds.

Cover and refrigerate for at least 6 hours or overnight.

Just before serving, stir well to break up any lumps. Then add a serve of your favourite low FODMAP fruit. You can adjust the sweetness as desired. Store for up to 5 days in the fridge.

Low Fodmap Strawberry Smoothie (you can also do a blueberry one)


• 1/2 cup (125mls) coconut milk (lactose free milk, soy protein milk, or almond milk)
• 140g frozen strawberries (10 medium)
• 1/4 cup of vanilla soy ice cream (or lactose free ice cream or lactose free yoghurt
• 1 tsp chia seeds
• 1/2 Tbsp. maple syrup
• 1 tsp lemon juice
• 1/4 tsp vanilla
• 6 ice cubes (if using fresh strawberries)

Chop the strawberries into halves or quarters.

Place the coconut milk (lactose free milk or milk alternative), frozen strawberries, vanilla soy ice cream (lactose free ice cream or lactose free yoghurt), chia seeds, maple syrup, lemon juice, and vanilla essence in the blender. If using fresh strawberries make sure you add some ice cubes.

Blend until smooth. Serve immediately.

Tags: Breakfast, Chia, Fodmaps App, Granola, Ibs, Low Fodmaps, Monash, Smoothies

About the author

Anne Myers-Wright RD/APD

Anne is a Health Professions Council (HPC) registered dietitian (RD), an Accredited Practicing Dietitian (APD- Australia), a fellow of the Higher Education Academy (FHEA), a member of the British Dietetic Association, The Nutrition Society and of The Dietetics Association of Australia.


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