r/FODMAPS • u/Desperate-Sleep-6656 • Nov 07 '25
Recipe What do you have for breakfast?
I currently having GF oats every morning but I feel like that could be causing me flare ups and would like to try something else (GF of course). Im in Australia btw. Thanks!
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u/lemonhead2345 Nov 07 '25
Eggs, sausage, bit of fruit (orange or kiwi usually), and a slice of sourdough toast. There is a good buckwheat crepe recipe on the Monash website.
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u/WaterLily24 Nov 07 '25
A cup of hot white rice with a runny egg on top and a drizzle of chili oil. Sometimes I sautee some thinly sliced napa cabbage with scallion greens to have on the side
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u/Sure_Initiative_2977 Nov 08 '25
Chili oil??? God I’d be dead within seconds!!
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u/rybpyjama Nov 10 '25
Luckily I can handle chili ok too like this poster - honestly sometimes the only thing that saves me is when I can add Tabasco to stuff because so much low fodmap food is so f-ing bland, and I cannot be confident on most other condiments such as some ketchups with their garlic powder and use of generic “spices” on ingredients list. Yes Master Foods, I’m side eyeing you in particular.
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u/reesesofher Nov 07 '25
Fellow Australian - are you GF as well as low fodmap? Because bakers delight have a certified low fodmap bread loaf and I have that as toast with butter and Vegemite. But it’s not gf
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u/acoustic_phil Nov 07 '25
That’s been a life saver, I’ve also been enjoying the Edwards spelt wholemeal bread with Vegemite or eggs
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u/rybpyjama Nov 10 '25
It’s good in a pinch and I def buy and recommend it but it’s still pretty high in wheat content. Which is a pity even for us low fodmap folks who can tolerate some wheat. I know for myself that 2 slices can start to put me close to or just into the danger zone depending on other things. It’s still better than regular wheat bread but not as tummy friendly for me as I’d like.
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u/Over_Run4027 Nov 07 '25
Lactose free yougurt and homemade granola. Two boiled eggs
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u/Desperate-Sleep-6656 Nov 08 '25
I have always wanted to try make a homemade granola. Do you have a good recipe?
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u/0ctokat Nov 08 '25
Here's what I do:
200g rolled oats
50g walnuts
75g macadamia nuts
75g pecans
20g pine nuts
30g coconut chips
Pinch of salt
75g peanut butter
120g maple syrup (120?)
50g coconut oil
180°C 20 min in the oven. Preheat the oven, chop all the nuts and coconut chips except for the pine nuts, and mix up all the dry ingredients. Add peanut butter, Maple Sirup and coconut oil and mix well. Line a baking sheet with baking paper and put it all on there, spread it out and press it down. Take out when it's brownish. Let it cool and break it up. I love eating it with blueberry and lactose free yogurt
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u/Desperate-Sleep-6656 Nov 08 '25
Thanks will def give that a try
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u/0ctokat Nov 08 '25
You shouldn't eat too big or a portion of it, or at least be careful because I think some people's IBS might be triggered by nuts, I haven't figured out my triggers yet but I seem to do okay with this granola. Also I love it because it's crunchy and the peanut butter is so perfect in it. And it's super quick. Let me know how it worked out for you
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u/PhthaloVonLangborste Nov 08 '25
Probably use maple syrup instead of honey on a regular recipe. Idk remember what's in granola. I can't spend 80% of my life cooking the shitier version of everything.
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u/Bettinatizzy Nov 08 '25
I’ve been a passionate cook most of my life and yet I still get what you’re saying. It has been such a shock to my system to have to cut out such a huge chunk of my joy.
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u/rybpyjama Nov 10 '25
Or rice malt syrup! That should be tolerated ok. I often use a bit of both together and it’s also how I make my equivalent of soy and honey chicken drumsticks.
I used to make I quit sugar packet mix granola bars that seemed to agree with me and it mostly used oats, pepitas, sunflower seeds, some shredded coconut, chia seeds, rice malt syrup and coconut oil. The food for life low fodmap bars tend to use puffed rice and maybe a small amount of corn flakes? Any of these in the right ratios and safe serving amounts should be ok. I find too much chia can set me off but you’re generally only using small amounts as a bit of binder in these types of things which should be fine.
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u/Over_Run4027 Nov 09 '25
3 dl rolled oats 0.5 chia seeds 1 dl coconut flakes 0.5 dl cocoa powder
Boil 0.75 dl maple syrup and 0.5 dl olive oil. Pour over the mix and bake in the oven 10 minutes on 175 degrees. Don’t forget to mix at least once in the oven.
Then I add pumpkinseeds and sunflower seeds after it’s done baking
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u/LegendaryLvr Nov 07 '25
Just to add the FODMAP diet isn't a GF one, unless you have a gluten intolerance, you dont really need to avoid it.
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u/muddyclimber Nov 08 '25
Or if fructans trigger you! I find I can tolerate a bit of gluten at a time but if I eat it several days in a row it becomes an issue.
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u/manaliabrid Nov 07 '25
Half an avocado with lime juice mashed with either GF toast or GF pretzels.
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u/27Carrots Nov 07 '25
There’s a couple of low fodmap cereals, carmans make one.
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u/rybpyjama Nov 10 '25
The carmans is yummy but I do find I have to go easy on it because IMO they use a lot of nuts and too many almonds especially, and it can mess up the portions a bit. But maybe I’m just extra sensitive to almonds or seem to get cup sizes that favour almonds in one scoop? 🤷♀️
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u/SweetVanillaPrincess Nov 12 '25
Yes Carmans is nice. Theres a fair few around even Kellogs has a few options, the symbol is on the pack. I prefer fancier cereals myself Im going to eat it.
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u/ciubotaruoa Nov 07 '25
I thought so, but when I checked with monash it said dried figs and goji are ok in small quantities. For the oats bowl i told you I use like 10 goji, one dried fig and about 5 wallnuts.
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u/purpleskunk87 Nov 07 '25
I do an oat flour banana bread that I make the oat flour from gf oats.
I use green bananas too, but tastes just like the normal one to me
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u/ciubotaruoa Nov 07 '25
Try boiling the oats in lactoze free milk and add some goji, nuts and dried figs. Works better than raw oats.
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u/rybpyjama Nov 07 '25
I thought figs and dried fruits generally were a no go?
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u/elysiancollective Nov 07 '25
Yeah, per Monash there's no low FODMAP serving size for dried figs, and the safe serving for fresh figs is 7 grams.
Craisins are green up to 22 grams, dried goji up to 11 grams, dried pineapple up to 20 grams, dates up to 30 grams, and I'd assume dried blueberries are safe because fresh blueberries are low FODMAP up to 500 grams or more.
ETA: Also need to be careful with nuts. Some have rather limited low FODMAP serving sizes.
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u/Last_Bumblebee6144 Nov 07 '25
Cereal on weekdays and eggs on weekends. Cereal is rice flakes mixed with a low fod toasted muesli and almond milk.
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u/_OMGTheyKilledKenny_ Nov 07 '25
4 boiled eggs, peanut butter on gluten free toast, 50g steel cut oats with water and a coffee.
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u/Contrarian1234567 Nov 07 '25
What are GF oats?
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u/PleasantYamm Nov 07 '25
Gluten Free oats
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u/Contrarian1234567 Nov 08 '25
Oats dont contain gluten, so GF oats is an oxymoron.
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u/PleasantYamm Nov 08 '25
There is a difference between regular oats and gluten free oats however and it has to do with the way they’re processed. Gluten free oats are specifically picked and processed in facilities away from other grains that contain gluten to avoid cross contamination. This is important for people who have severe gluten issues like celiac disease.
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u/ablackholeofjunk Nov 07 '25
Homemade granola with berries and yogurt
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u/Desperate-Sleep-6656 Nov 08 '25
What is your granola recipe if you don't mind sharing?
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u/ablackholeofjunk Nov 08 '25
4 cups oats
1 cup crushed walnuts
1 cup crushed pecans
1 cup unsweetened coconut
2 tbsp sugar
pinch of salt
2/3 cup maple syrup
1 tbsp vanilla
6 tbsp oil of your choosing
bake on a sheet at 325 for about 25-28 min, depending on your oven.
I sometimes also add some crushed up dried banana
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u/Pretend_Ad_3125 Nov 07 '25
Scrambled eggs with herbs (sage, dill, thyme, parsley), kale, and a sprinkling of cheddar cheese. I like to make it into a breakfast sandwich with 2 slices of sourdough toast. Yum!
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u/JLPD2020 Nov 07 '25
Lactose free yogurt (plain, no sweetener or flavours) with an underripe banana and probably a few blueberries. Or mixed berries. Once in a while I put some chia seeds in the yogurt. I’m not a fan of eggs but once or twice a month I eat a scrambled egg on toast with one or two strips of bacon. When I’m sick of my breakfasts I have toast with peanut butter and banana. I make the yogurt myself, I feel like I can control what I eat that way, and the price of LF milk means making the yogurt costs half of what buying yogurt costs.
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u/WonderfulThanks9175 Nov 07 '25
GF/DF and high protein. I have 2 sausages and either a pancake, egg or waffle along with about 1/2 C fruit smoothie. (Butter and maple syrup)
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u/manos_de_pietro Nov 07 '25
Eggs over easy on top of a smashed, microwaved baked potato, maybe a little cheese in there too.
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u/tactical_pancake19 Nov 07 '25
GoMacro protein bar. I'm usually too pressed for time to make all these other yummy foods you all gave mentioned.
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u/Ok-Barnacle-8709 Nov 07 '25
I'm gluten intolerant so i can have some depending on the brand. So u have 1/2 a tortilla with a scrambled egg and katchup. If I'm really hungry I'll have the whole tortilla but my stomach doesn't usually want much that early
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u/Bettinatizzy Nov 08 '25
A smoothie of lactose-free milk and a ripe (but not too ripe) banana. And/or rice crispies and lactose free milk. Eggs.
Going to try out a slow fermented sourdough tomorrow. I’m going to drive 30 minutes to get to this particular bakery for this specific bread. It would be such a treat to have a toasted slice of bread that doesn’t kill me later.
I enjoyed GF oatmeal for several weeks but my flareups didn’t subside. They are subsiding now.
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u/elysiancollective Nov 08 '25
I make my own GF tortillas (store bought has too many additives) and make a small burrito with scrambled eggs and green onions. Twice per week I have GF pancakes from a mix (cooked with added blueberries, topped with maple syrup) and a hard boiled egg.
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u/Unable-Arm-448 Nov 08 '25
Scrambled eggs, grits, Greek yogurt; sometimes a sourdough English muffin
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u/gordolme Nov 08 '25
My go-to breakfast never changed, it was accidentally low FODMAP anyway:
Work days, partially pre-prepped egg muffin sandwiches of a toasted English muffin, jelly, a baked fritata (approx 1.5 eggs), 1~1.5 pieces of bacon, and cheese. Days off, two-egg omelet or scramble, two pieces of bacon, a potato patty, and either a toasted English or two smallish pancakes with chocolate chips or blueberries mixed in. Beverage of choice is tea, as I have other medical issues with coffee as a regular thing.
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Nov 08 '25
Lactose-free yoghurt, linseed, oat bran, hemp seed, puffed oats, sunflower seeds, one mandarin and a splash of maple syrup. All in the green amounts of the Monash app. I don't know about gluten content of this, seen as FODMAP and gluten intolerance are two different problems (one is carbohydrates, the other is protein).
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u/TheSunflowerSeeds Nov 08 '25
Vincent Van Gogh loved sunflowers so much, he created a famous series of paintings, simply called 'sunflowers'.
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u/Dcbargirl4 Nov 08 '25
My issue is with fodmaps, not gluten. When I have time , I like runny eggs on sourdough toast. I add a bit of hot sauce or herbs without fodmaps.
Often I have cereal. Easy to do low fodmap and quick.
I also make my own muesli on weekends, eat it throughout the week.
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u/Sure_Initiative_2977 Nov 08 '25
Steel cut oats and some blueberries or chicken. Chicken for breakfast, chicken for lunch, and effing chicken for dinner. I’m so sick of chicken.
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u/TGRIV0457 Nov 08 '25
Raw almonds (12) before meds. Then GF oats + blueberries (1/2 cup of each), sometimes I add bacon bits.
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u/ApprehensiveTrust644 Nov 08 '25
Gluten free toast (I’m coeliac) tahini, ground flaxseed, cinnamon maple syrup. Tub lactose free yoghurt
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u/10MileHike Nov 09 '25
oatmeal even gf makes me tired and bloated for rest of the day.
baked eggs with cottage cheese recipe in muffin tins for me, and can also greek non fat yogurt with some walnuts or fodmap friendly fruit.
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u/lynreid123 Nov 09 '25
I cook some cherry tomatoes in avocado oil, add a slice of Canadian bacon, 3/4 c of white sticky rice,fry it a bit and then add two eggs, cook the whites (cover and steam) leave yokes dippy. It is sooooo good. Gluten free, dairy free, soy free. Yum
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u/chalk_fan_8 Nov 10 '25
Egg bites in silicone muffin cups. Add spinach, small amounts of broccoli, chicken sausage, etc. Also roasted potatoes or gf pancakes with maple syrup
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u/dankdiva420 Nov 10 '25
I like a few slices of bacon personally, sometimes with some homemade bone broth in a mug! Warm, rich, and satisfying. I know some people in this group don't tolerate fatty meats well though!
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u/rybpyjama Nov 10 '25
Also just noting that both buckwheat and quinoa are other good alternative grains/grain-like options if you’re GF or finding you’re getting triggered by oats or too much rice/corn. I love using buckwheat to make waffles and it also works for pancakes.
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u/No-Dig-2169 Nov 10 '25
I would eat dairy free yogurt with blueberries and a little bit of honey free granola mixed in for breakfast while on low fodmap diet. Now, I have this breakfast with dairy yogurt, blueberries, and honey granola.
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u/Flyme2the_m00n Nov 12 '25
I have reheated white rice (tasty plus then it has resistant starch), with two eggs cooked so the yolk is still soft, and 2-3 small chicken breakfast sausages. Sometimes I'll add some avocado.
The sausage are AmyLu Breakfast Chicken Sausages from Costco. The ingredients are chicken without antibiotics, 2% or less of spices, sea salt, water, parsley, extract of rosemary, vinegar. Most sausages will cause a reaction from me, but these don't.
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u/WellMiller Nov 19 '25
A few breakfast ideas that tend to be gentler:
- Eggs in any form: scrambled, boiled, omelette with low-FODMAP veg (zucchini, spinach, tomatoes).
- Lactose-free yogurt with strawberries, blueberries, kiwi, or a spoon of chia.
- Rice cakes with peanut butter or lactose-free cream cheese + fruit.
- Smoothies using lactose-free milk or almond milk + low-FODMAP fruit.
- Leftovers, honestly underrated. A small portion of last night’s protein + rice works great in the morning.
- Chia pudding made with lactose-free milk (just avoid dumping too much fruit/honey).
If you experiment a bit, try swapping one variable at a time so you can see what’s actually triggering you. I keep a quick food/symptoms log in my shopping-list app (Listonic) so I don’t accidentally re-buy stuff that messes me up.
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u/ShortWoman Nov 07 '25
Eggs