This post is less of a recipe and more a compilation of all the delicious ways to make low FODMAP breakfast bowls. I suggest some options for each pillar of a well-balanced low FODMAP breakfast. Being on a vegetarian/plant-based low FODMAP diet can be highly restrictive, so I love getting all my key nutrients in the first meal of the day.
Grains
Overnight oats: This Minimalist Baker peanut butter overnight oats recipe is perfect, vegan, gluten free and low FODMAP as is. It has grains, protein, and is my go to for breakfast most days now. This recipe gives me two good sized portions after topping with some extras.
Low FODMAP granola: This is a really great, easy recipe from Fun Without FODMAPs. A batch of this lasts me a good couple of weeks if served on top of fresh fruit and yoghurt. I usually add in half a cup (80 g) of raisins (<13 g pp is low FODMAP in fructans).
Fruit
Compiling a delicious bowl of fruit can often be a FODMAP balancing act. Food servings can be low FODMAP but if coupled with another food containing the same FODMAP, you can exceed your quota.
The FODMAP maths definitely gets easier with time as you get used to navigating the different foods and their categories. I’ve listed a few of my go to breakfast bowl fruits below along with the FODMAP they contain (if any) and serving size.
Be mindful of mixing and matching FODMAP groups without exceeding the quotas or having too many FODMAPs in total. All measurements come from the Monash FODMAP app (which is definitely recommended). I’ve only listed gram measurements here as precision is key when controlling your FODMAP intake.
Strawberries: These are wonderfully FODMAP free, hence inspiring the logo for this blog. Eat these freely but especially locally when in season.
Blueberries: <40 g pp is low FODMAP. Up to 50 g is medium FODMAP in fructans for those pushing their limits a bit in the second and third FODMAP diet phases.
Raspberries: <60 g pp is low FODMAP. Up to 65 g is medium FODMAP in fructans (be careful when coupling with blueberries etc.).
Pineapple: <140 g pp is low FODMAP (that’s probably plenty for breakfast). Up to 200g is medium FODMAP in fructans.
Mango: <40 g pp is low FODMAP, up to 45 g is medium FODMAP in fructose.
Kiwi: <150 g pp is low FODMAP, 286 g is medium FODMAP in fructans. (I think I would struggle to reach this in one sitting.)
Banana: This one is a bit more tricky: if ripe: <35g pp is low FODMAP, 45 g is medium FODMAP in fructans. Unripe, up to 100 g pp is low FODMAP but I don’t think this is quite as nice to eat.
Cantaloupe: <120 g is low FODMAP, up to 150 g is medium FODMAP in fructans.
Honeydew melon: <90 g is low FODMAP, 100g is medium FODMAP in fructans.
Oranges, mandarins, clementines etc.: No FODMAPs detected, eat freely.
Grapefruit: <80 g pp is low FODMAP, 100 g is medium FODMAP in fructans.
Passionfruit: <46 g is low FODMAP, 100 g is medium FODMAP in fructans.
Pomegranate: <45 g is low FODMAP, 55 g is medium FODMAP in fructans.
Grapes: No FODMAPs detected, eat freely.
Yoghurt
Coconut yoghurt has become an absolute staple for me. However, it took quite a bit of trial and error to find my favourite kind.
Homemade coconut yoghurt: This two-ingredient Minimalist Baker recipe for homemade coconut yoghurt is deceptively simple. It highly depends on the quality of milk, temperature, and equipment. Even when buying the exact brands specified in the recipe, it failed ~50% of the time for me. But when it worked, it produced a delicious and tangy yoghurt that was much cheaper than good quality shop-bought coconut yoghurt.
Shop-bought coconut yoghurt: The best success I’ve had with finding good coconut yoghurt is by looking for the simplest ones. That means minimal ingredients and no sweeteners or gums. My favourite brand in the US is Cocojune which is widely available here. I use it on sweet and savoury dishes alike. It’s fresh and light, and I think it’s much tastier than dairy yoghurt.
Lactose-free yoghurt: This is another low FODMAP option but I’ve never actually tried dairy lactose-free yoghurt as in my experience, it was pretty hard to find. My tip for buying any yoghurt is to look for the brands with the fewest ingredients.
Toppings
Here is a list of my favourite toppings to sprinkle on top of breakfast bowls.
Nuts: Walnuts (<30 g low FODMAP in GOS-fructans), brazil nuts (<40 g low FODMAP in GOS), hazelnuts (<15 g low FODMAP in GOS), macadamia nuts (eat freely), peanuts (eat freely), pecans (eat freely), pine nuts (eat freely).
Dried fruit: Raisins/currents (<13 g low FODMAP in fructans), cranberries (<15 g low FODMAP in fructans).
Extras: Dried coconut (<30 g low FODMAP in sorbitol), freeze dried raspberries (a few crushed up is low FODMAP).
