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5 Quick & Easy Low FODMAP Breakfast Ideas

November 2,2018

By Joanna Baker APD & RN
If you’re anything like me, sometimes sleep wins out over breakfast. Unfortunately, this never ends well for me and I end up hungry and less than satisfied later in the day. At Everyday Nutrition we love food and we want it to be easy, delicious and simple, even when you’re following a low FODMAP diet. So with this in mind, we have collated a list of 5 simple and tasty breakfast ideas that you can eat on the go.

1. Cereal with lactose free milk & berries

Who can go past a yummy cereal with lactose free milk and berries?! Cereal is typically low in fat and high in fibre. For healthy low FODMAP options look for an oat-based muesli with no added fruit or honey. Now you could make your own, but with options like Table of Plenty Nicely Nutty Muesli, why would you bother?
nb: You may note that the Table of Plenty Nicely Nutty Muesli contains cashew nuts. These only calculate to about 1.5g of cashews per serve. Small enough to be below FODMAP cut offs and suitable for all phases of the low FODMAP diet.

List of digestive symptoms2. Overnight oats

Prefer your muesli less crunchy and more oaty? Why not soak your muesli in lactose free milk with low FODMAP fruit overnight. In the morning add a dollop of low FODMAP yoghurt and enjoy.

Recipe: combine ½ cup fruit free muesli with ½ cup lactose free milk and a handful of fresh or frozen berries. Mix well and place in the fridge overnight. In the morning, add yoghurt & enjoy.

3. Pancakes made with your overnight oats recipe

Have a few minutes to spare? Instead of eating your overnight oats cold, put them in a blender and turn them into pancake batter.

Recipe: Soak ½ cup fruit free muesli in ½ cup of lactose free milk. In the morning put it in the blender with ½ a firm banana and whizz to make a batter. Drop spoonful’s of the overnight oats “batter” into a hot oiled pan, cook each side until golden. Serve with low FODMAP yoghurt and a drizzle of maple syrup.

4. Sourdough toast with PB & Banana

If you’re a toast person, you can’t go wrong with toasted spelt sourdough bread topped with peanut butter, smashed banana and a drizzle of maple syrup.

5. Breakfast slice

You might think that a slice is an afternoon tea food, but we don’t believe in food rules. Besides if you make your slice with low FODMAP muesli, it really can be eaten anytime of the day! Check out this recipe for Nicely Nutty Muesli slice.

Everyday Nutrition dietitians are gut health experts. If you are struggling to settle your symptoms or need to troubleshoot contact us to make an apportionment for personalised guidance and advice.