01 · KeysKeys to a Low FODMAP breakfast.
- Read every label: gluten-free bread, cereals, plant milks, jams — many "healthy" products contain high-FODMAP ingredients like inulin, honey, high fructose corn syrup or sorbitol.
- Lactose-free milk is your friend: it tastes virtually the same as regular milk and is perfectly safe during the elimination phase.
- Eggs are a wild card: pure protein, FODMAP-free, versatile and quick to prepare.
- Not all gluten-free bread is the same: look for one whose ingredient list does not include onion, garlic, honey or inulin. The best ones are usually based on rice, corn and potato starch.
- Prepare ahead: most of these options can be made the night before or frozen in portions.
02 · 15 ideas15 FODMAP breakfast ideas.
1. Oat porridge with blueberries and cinnamon
- 40 g gluten-free oats
- 200 ml lactose-free milk or rice milk
- Handful of fresh blueberries
- Cinnamon and a teaspoon of maple syrup
Cook the oats with the milk for 4-5 minutes over medium heat. Serve with the blueberries and cinnamon. Time: 5 minutes.
2. Toast with peanut butter and banana
- 2 slices of gluten-free bread
- 1 tablespoon peanut butter (100% peanuts)
- ½ firm banana, sliced
Toast the bread, spread the peanut butter and place the banana slices on top. Time: 3 minutes.
3. Scrambled eggs with spinach and tomato
- 2 eggs
- Handful of baby spinach
- 1 small tomato, diced
- Olive oil, salt and pepper
Briefly sauté the spinach and tomato, add the beaten eggs and stir until set. Serve with toasted gluten-free bread. Time: 5 minutes.
4. Strawberry and kiwi smoothie
- 6 strawberries
- 1 kiwi
- 200 ml almond milk (no inulin)
- 1 tablespoon chia seeds; ice
Blend everything. Perfect for taking in a travel cup. Time: 3 minutes.
5. Lactose-free yoghurt with homemade granola
- 150 g lactose-free natural yoghurt
- 3-4 tablespoons homemade Low FODMAP granola
- Fresh raspberries
Tip: make the granola on Sunday and it will last all week. Mix 200 g gluten-free oats with 50 g pumpkin seeds, 30 g shredded coconut, 2 tablespoons coconut oil and 3 tablespoons maple syrup. Bake at 160 °C for 15-20 minutes, stirring halfway. Time (assembly): 2 minutes.
6. French omelette with aged cheese
- 2 eggs
- 30 g grated aged cheese (lactose-free due to ageing)
- Fresh herbs (green chives, oregano)
- Salt and pepper
Beat the eggs, pour into a hot pan with a little oil. When it starts to set, add the cheese and herbs. Fold and serve. Time: 4 minutes.
7. Buckwheat crêpes with maple syrup
- 50 g buckwheat flour
- 1 egg
- 100 ml lactose-free milk
- Maple syrup and fresh fruit (strawberries, blueberries)
Mix the ingredients until you have a smooth batter. Cook thin crêpes in a non-stick pan. Fill with fruit and syrup. Time: 10 minutes (makes 3-4 crêpes).
8. Rice bowl with egg and avocado (controlled portion)
- 100 g cooked rice (leftover from the day before)
- 1 fried or poached egg
- ⅛ avocado (safe portion)
- Tamari soy sauce; sesame seeds
Reheat the rice, place the egg on top, add the avocado, a dash of tamari and the sesame seeds. Japanese-inspired for different mornings. Time: 5 minutes.
9. Overnight oats
- 40 g gluten-free oats
- 150 ml lactose-free milk
- 1 tablespoon chia seeds
- Fresh fruit in the morning (blueberries, kiwi, strawberries)
- Maple syrup to taste
Mix the oats, milk and chia in a jar the night before. Refrigerate. In the morning, add fruit and syrup. Prep: 2 minutes the night before. Morning: 0 minutes.
10. Toast with poached egg and spinach
- 1 thick slice of gluten-free bread
- 1 poached egg
- Spinach sautéed in olive oil
- Sweet paprika and flaky salt
The classic brunch, adapted for Low FODMAP. Time: 7 minutes.
11. Banana, cocoa and oat shake
- ½ firm banana
- 200 ml rice milk
- 1 tablespoon pure cocoa powder (unsweetened)
- 2 tablespoons gluten-free oats
- 1 teaspoon peanut butter
Blend everything. Chocolate flavour without the guilt. Very filling. Time: 3 minutes.
12. Oat and banana pancakes (2 ingredients)
- 1 firm banana
- 2 eggs
- Cinnamon to taste
Mash the banana with a fork, mix with beaten eggs and cinnamon. Cook in a non-stick pan as small pancakes (2-3 minutes per side). Serve with fresh fruit or maple syrup. Time: 8 minutes.
13. Gluten-free bread with brie and walnuts
- 2 slices of toasted gluten-free bread
- 30 g brie cheese (low in lactose)
- 5-6 walnuts
- Maple syrup (not honey)
A more gourmet breakfast for the weekend. Time: 3 minutes.
14. Sweet quinoa bowl
- 80 g cooked quinoa
- 150 ml warm lactose-free milk
- Cinnamon and cardamom
- Small pineapple chunks; pumpkin seeds
Mix the quinoa with the warm milk and spices. Top with pineapple and seeds. A higher-protein alternative to porridge. Time: 5 minutes (if quinoa is pre-cooked).
15. Egg and vegetable wrap
- 1 corn tortilla or gluten-free wrap
- 1 scrambled egg
- Red pepper strips, spinach
- Grated cheddar cheese (aged, lactose-free)
Make the scrambled egg with the vegetables, place on the tortilla, add the cheese and roll up. Perfect for eating on the go. Time: 5 minutes.
03 · Daily tipsDaily tips.
Weekly organisation
- Sunday: make homemade granola, overnight oats for 2-3 days, and cook quinoa.
- Monday-Friday: alternate between quick options (toast, smoothies, overnight oats) and hot options (eggs, pancakes).
- Weekend: treat yourself to crêpes, brunch or more elaborate bowls.
If you are short on time
The quickest options (under 3 minutes): overnight oats (already prepared), yoghurt with granola and fruit, toast with peanut butter and banana, smoothie.
If you eat out
- Cafés: order black coffee or with lactose-free milk (increasingly available). A small fresh orange juice and a boiled egg or omelette are usually safe.
- Carry snacks: always keep a rice cake, permitted nuts or a banana in your bag.
Drinks to accompany breakfast
- Black coffee, flat white or coffee with lactose-free milk.
- Green, black or peppermint tea.
- Ginger tea, fresh mint infusion.
- Fresh orange juice (≤½ glass).
Common FODMAP breakfast mistakes
- Using honey instead of maple syrup: honey is high in FODMAPs (excess fructose).
- Soy milk instead of lactose-free milk: soy milk made from whole soybeans is high in GOS.
- "Wholegrain" gluten-free bread with inulin: many brands add inulin to improve texture and fibre. It is high in FODMAPs.
- Too much fruit: one piece is fine, three at once can add up to too much fructose.
- Commercial granola: almost all contain honey, agave syrup or high-FODMAP dried fruits.
Note: the portion sizes indicated are approximate and correspond to the elimination phase of the Low FODMAP diet. Consult your dietitian to personalise your nutrition.