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Breakfast inspiration for low FODMAP Diet

Breakfast inspiration for low FODMAP Diet

by FoodMaestro | 19 January 2017

Make your mornings a bit easier with some quick low FODMAP breakfast choices.

Breakfast can be tricky for those who are following a gluten/lactose free or low FODMAP diet. Fortunately, there are many great alternatives to lactose and nowadays it is so much easier to follow a gluten free and low FODMAP diet.

Make sure that you always combine protein with a good complex carbohydrate for example gluten free oats with a handful of chopped almonds. It is worth looking around supermarkets to see what types of free from foods are available. For example, Arla now have a good range of lactose free cheese, yoghurt, cream, butter and milk.

Remember you can always go to the FODMAP APP to check what foods are suitable for a low FODMAP diet.

Here are some ideas for gluten/lactose free, low FODMAP breakfasts.

Oat Based

Gluten free porridge oats - an excellent source of magnesium, vitamin B6, Iron and calcium. Oats can be prepared in many different ways, both hot and cold, and mixing and matching different toppings creates endless delicious combinations.


1.   Overnight oats

  • Soaking oats overnight creates a thick and filling consistency, providing a cold variation to porridge, particularly good for the summer months. You can soak oats in a variety of liquids depending on your tastes too.
  • Combine 40g of oats with double the quantity of liquid -  lactose free milk or milk alternative (coconut, soya, almond or rice milk for example), and add your favourite ingredients before leaving to soak overnight in the fridge.
  • I recommend 1 tbsp of blueberries, a teaspoon of chia seeds, 1 tsp cinnamon and 2 teaspoons of chopped almonds.

2. Homemade muesli

  • Make your own muesli to create your favourite flavour combinations.
  • Mix together 200g gluten free oats, 50g chopped walnuts, 50g quinoa flakes, 1 tbsp of chia seeds, 2 tbsp oat bran and 2 tbsp dried banana chips.
  • You can serve this with fresh blueberries, chopped banana or strawberries. You can also use millet flakes instead of quinoa.

3. Porridge

For colder months, there is nothing like a lovely warm bowl of porridge.

  • Heat 50g of porridge gluten free oats with 150ml of lactose free milk or milk alternative in a saucepan. You can also ground flaxseeds use half milk and half water if you’re looking to reduce calories. You can add your favourite ingredients and simmer for 10 minutes. Serve with banana, chopped nuts (FODMAP friendly) and berries, you can also add a drizzle of maple syrup.

Toppings you can have with your cooked or raw oats.

Fruits and berries

Fresh fruits and berries are full of vitamins and minerals and are a great way to add natural sweetness to your oats. Many fruits especially berries are high in antioxidants and are particularly good for the immune system and cardiovascular health.

Use the ‘Food Checker’ on the app to quickly check which fruits are suitable while following the low FODMAP diet.

FODMAP by FM fruit


Add a tablespoon of any of the below to your portion of oats if you want to have more sweetness.

  • Maple syrup
  • Grated dark chocolate
  • Low FODMAP jam
  • Check with the FODMAP APP Food Checker

FODMAP by FM Sugars


Combining protein with high fibre oats will keep you feeling fuller for longer. Almonds are high in magnesium and all nuts are a good source of unsaturated fats. Brazil nuts are also a very good source of selenium. Add no more then one-tablespoon, since nuts are also high in calories.  

  • Peanut butter
  • Chopped almonds (no more then 5 per serving a day)
  • Chopped walnuts or pecans
  • Chopped brazil nuts


Seeds are a great source of those essential omega 3 fats which we can only get through our diet. Omega 3 has natural anti-inflammatory properties so is good for recovery and general health. Flaxseeds are also high in fibre and support digestive health.  Two tablespoons per serving sprinkled over the top adds a lovely crunchy texture to your oats.

  • Pumpkin seeds
  • Chia seeds
  • Flaxseeds
  • Sunflower seeds

FODMAP by FM Nuts and Seeds

Spices and other flavours

For real flavour add some dried spices. Fresh turmeric and ginger are both known for their anti-inflammatory properties.

  • Nutmeg
  • Grated fresh turmeric
  • All spice
  • Ginger
  • Cinnamon
  • Cardamom
  • Vanilla
  • Grated ginger

FODMAP by FM Spices

Other delicious breakfast options

Glorious eggs!

Eggs are a great source of protein and are quick and easy to prepare.

  •       Poached eggs on gluten wheat free toast
  •       Scrambled egg with smoked salmon or slice of ham
  •       Vegetable omelette made with 2 eggs, spinach and peppers

Banana and coconut pancakes


  • Mix together 2 eggs with 1 mashed banana, 20g coconut flour and a pinch of salt. Heat 1 tbsp coconut oil, add 1 cup of mixture and fry for two minutes on each side. Serve with a handful of berries and a dollop of lactose free yoghurt.

Something super quick

If you are in a hurry you can always grab a piece of gluten/wheat free toast with a thin spread of peanut butter. This is a good combination of protein and fibre so should keep you going until lunchtime.

FODMAP by FM Peanut Butter

See also:

Menu Mentors

Go to for more recipes for just £5.99 you can purchase a low FODMAP recipe book that is full of resources and information to help support those who are following a low FODMAP diet.