Low FODMAP Breakfast
When you start a low FODMAP diet there are a lot of immediate questions that come to mind. For starters, what can I eat for breakfast? If you love a Sunday brunch or wake up and immediately reach for the coffee pot, you may be questioning if this lifestyle is sustainable while following a low FODMAP diet. Here we have broken down the ins and outs of low FODMAP breakfast. From coffee and tea to pancakes and eggs, your low FODMAP breakfast guide is (finally) here.
If you are a coffee drinker, you will be happy to know that you can still start your day with a cup of coffee while following the low FODMAP diet. Both caffeinated and decaffeinated coffee are okay to consume. The recommended low FODMAP portion sizes are listed below:
- Espresso, black
- Both a single espresso (30mL) and double espresso (60ml) are low FODMAP
- Brewed coffee, black
- A 6-ounce cup of brewed coffee is low FODMAP
- Instant coffee, black
- 2 heaped teaspoons (4g) of instant coffee are low FODMAP
Low FODMAP Coffee Creamer
If you don’t like to drink your coffee black, you can still add certain milks, creamers, and sweeteners to your coffee. However, you must be mindful of which ones you choose, as some of your favorite coffee additions may turn your low FODMAP drink high FODMAP. Here are some quick tips when making your coffee at home or ordering from your local coffee shop:
- Swap regular milk for lactose free milk.
- Avoid soy milk and oat milk lattes and opt for almond milk instead.
- Note: Oat milk is low FODMAP at 6 tablespoons or less and soy milk made from soy protein is low FODMAP. However, in a latte you will likely have over 6 tablespoons of oat milk. Also, most soy milks in the United States are made from soy beans rather than soy protein. For this reason, almond milk is your best option when ordering at a coffee shop.
- Use your Fig app to determine if your favorite coffee creamer is low FODMAP (some of them are)! If not, Fig can help you find an alternative. Coffeemate and International Delight both have low FODMAP options available.
- Sugar and sugar substitutes are low FODMAP and generally safe for consumption.
Caffeine and FODMAPs
It is important to note that while coffee is low FODMAP, the caffeine content can trigger GI symptoms and may serve as a natural laxative. Both decaf and caffeinated coffee have a high acid content which can cause an acid reflux response (which is not a FODMAP reaction). If you are strictly adhering to a low FODMAP diet but are still having symptoms, discuss your coffee consumption with your dietitian to determine if eliminating coffee and caffeine from your diet is right for you.
Low FODMAP Teas
Tea is a bit of a tricky low FODMAP topic because not all tea varieties and strengths are created equal. Below you will find a list of teas you can confidently enjoy while following a low FODMAP diet:
|Tea||Strength||Low FODMAP Portion Size|
|Licorice Tea||N/A||250 mL|
|Black Tea||Strong||180 mL|
|Black Tea||Weak||250 mL|
|Chai Tea||Weak||250 mL|
|Green Tea||Strong||250 mL|
|Peppermint Tea||Strong||250 mL|
|Chrysanthemum Tea||Strong or Weak||180 mL|
If you typically enjoy your tea sweetened with honey or agave, you will need to limit your portion size to 1 teaspoon. If this doesn’t bring your tea to your preferred level of sweetness, you can still add white sugar, brown sugar, sugar in the raw, or sugar substitutes.
Are Pancakes and Waffles Low FODMAP?
Most pancake and waffle recipes consist of wheat flour and milk, both of which are high FODMAP. However, pancakes and waffles can still be enjoyed on a low FODMAP diet if your recipe consists of low FODMAP ingredients. You can substitute the wheat flour for a low FODMAP flour (use your Fig app to help you decide which flour is right for you) and choose lactose free milk for your batter. When topping pancakes and waffles, choose a natural maple syrup rather than honey, and stick to low FODMAP fruits such as blueberries, strawberries, raspberries, and bananas. However, note that these fruits do have low FODMAP portion sizes which can be found using your Monash app.
If whipping up pancakes and waffles isn’t something that will fit into your morning routine, you can use your Fig app to find some pre-made options that will be right for you. Vans gluten free blueberry waffles is a great option. If you are looking for a pre-made mix, Bob’s Red Mill offers a gluten free pancake mix or try Whole Foods 365 organic gluten free pancake & waffle mix, both of which are low FODMAP.
Eggs are a great way to start the day. They provide a balance of vitamins and minerals, protein, and fat. Eggs are also low FODMAP.
An omelet made with eggs is one of my personal favorite low FODMAP breakfast foods. You can customize your omelet with low FODMAP vegetables, meat, or cheese to your liking. If you prefer to use milk to fluff up your eggs, swap your regular milk for a lactose free alternative. You can find one on the Fig app.
Low FODMAP Omelet Recipe
Below is one of my favorite low FODMAP omelet recipes:
Spinach and Feta Low FODMAP Omelet Recipe
- 3 eggs
- 1 cup spinach
- 1/4 cup feta cheese
- ¼ cup lactose free milk
- salt/pepper to taste
- Add spinach to a lightly greased pan on the stove and cook until wilted.
- While spinach cooks, whisk eggs in a bowl. Add milk, feta cheese, and salt/pepper to the egg mixture.
- Spray spinach with an oil-based cooking spray.
- Add egg mixture and swirl while eggs cook on a low heat. Place a lid on top to allow the steam to cook the top of the egg mixture.
- When eggs are cooked to your desired consistency, fold and serve.
Breakfast is an important way to start the day. If you are following a low FODMAP diet, you can still enjoy many of your favorite breakfast items but with some slight modifications. Using your Fig app to scan barcodes and your Monash app to help identify low FODMAP portion sizes is a great place to start. If you need further assistance making the low FODMAP diet work for you, contact a low FODMAP certified dietitian to help!
ABOUT THE AUTHOR: Danielle Lewis is a licensed and registered dietitian specializing in gastrointestinal health. Danielle earned her Bachelor’s of Science in dietetics from the University of Georgia and completed her Master’s degree and dietetic internship at Georgia State University. She has specialty training in the low FODMAP diet from Monash University and the Crohn’s Disease Exclusion Diet from Nestle.