5 Quick and Easy Low FODMAP Meals for Breakfast
Whole foods, foods that are as close to their natural form as possible, are full of nutrients and can provide a filling and nutritious start to the day. If you’re sticking to a low FODMAP diet, breakfast can become a little boring, particularly if you feel restricted in what you can eat, but here are five low FODMAP breakfast ideas that will mix up your daily routine.
Yes, pancakes! Made from scratch at home. Ingredients like buckwheat flour, millet, quinoa flour, rice flour and teff are great low FODMAP alternatives to regular white flour. Milk options such as almond milk, coconut milk (from a can), soy milk (from soy protein) or lactose free milk can easily be used as a substitute.
Strawberries, blueberries, raspberries, passionfruit, bananas, bacon and maple syrup can make great toppings and can also be used as pancake mix ingredients (except for the bacon!).
Smoothies are a great option as they are easy to digest. Just remember to drink them slowly and if you are sensitive to cold food, allow it to rise to room temperature before consuming. You can mix and match ingredients including: strawberries, blueberries, raspberries, passionfruit, bananas, pineapple, peanut butter, almond milk, coconut milk (from a can), soy milk (from soy protein) or lactose free milk, chia seeds, linseeds, spinach and cacao. Experiment and see what works for you.
Bone broth poached eggs
One of the easiest way poach eggs and get more veggies into your day is to cook them in bone broth. Take 1-2 cups of pre-prepared bone broth and simmer it in a saucepan or frypan. Then add 1-2 cups of mixed chopped vegetables, like spinach, tomatoes, zucchini, Japanese pumpkin, silverbeet or broccoli and simmer until the vegetables are slightly soft and cooked. Then gently crack a few eggs into the pan, place a lid on top and simmer until the eggs are cooked to your preference. Then serve with salt and pepper and enjoy a tasty nutritious breakfast.
Chia pudding is a versatile meal that can be eaten warm or cold, for breakfast or as a snack. Just add 1 cup of cold or warm liquid (water, almond milk, coconut milk (from a can), soy milk (from soy protein), lactose free milk or a mix of these) to a jug or bowl with 3 tablespoons of chia seeds and whisk or stir. Leave the mix to sit for a minute or two then stir again, do this a couple of more times until it has thickened (makes 2 serves).
Then serve with sliced or diced fruit of your choice and perhaps a little maple syrup if you like it sweet, or top with some pumpkin or sunflower seeds or a low FODMAP granola mix for some crunch. It also works well if you make it the night before and store in the fridge, all ready for a quick breakfast or to put in a lunchbox.
Toast with chia jam
Chia jam can be eaten warm or cold and it’s quite delicious when spread on low FODMAP toast. On a low-medium heat, cook 2 cups of frozen or fresh strawberries, blueberries, raspberries or a mixture of all three in a small saucepan with ½ cup of water. Once the berries have heated and softened, mash them with a fork then add 3 tablespoons of chia seeds. Continue to stir the mix for 2-4 minutes until it has thickened. Taste the mix and add a little sugar or maple syrup if needed (makes 2 serves).
Remove from heat and spread a big dollop on your favorite low FODMAP toast or bread and enjoy!
Do you live with any sleep disorders (eg. insomnia, RLS, sleep apnea) in addition to IBS?