Low FODMAP Breakfast: 35 Ideas for IBS-Friendly Mornings

Digestive HealthLow FODMAP DietRecipes
Written By Lauren Cornell, MS, RD

This guide will teach you how to build an easy, satisfying, and gut-friendly low FODMAP breakfast so you can start your day nourished, energized, and confident in your food choices, without the tummy troubles.

The Monash University Low FODMAP Diet™ is an effective strategy for managing IBS symptoms by limiting the fermentable carbohydrates that can trigger gas, bloating, abdominal pain, and changes in bowel movements for some. But while effective, breakfast can be one of the hardest meals to plan when trying to reduce your FODMAP intake, as many go-to options like wheat-based breads and cereals, high-lactose dairy, and certain fruits and sweeteners are high in FODMAPs.

This can be a challenge, as a balanced breakfast supports energy levels, hormone stability, healthy digestion, and provides essential nutrients like fiber and protein. Starting the morning with a nutritious meal can set the tone for how you feel for the rest of the day, and it should be something you look forward to having as well!


Please note that this blog post contains affiliate links. If you purchase a product through an affiliate link, I may earn a small commission at no additional cost to you. I only provide links to products I trust and use myself or with my own patients. Clicking on the link will take you straight to the product’s page – feel free to shop along as you read through this post!

How To Build a Balanced Low FODMAP Breakfast

A satisfying low FODMAP breakfast doesn't need to be complicated. By focusing on two key building blocks - protein and fiber - you can support steady energy levels, smooth digestion, and overall symptom control.

Prioritize Protein

Aim for 25 to 40 grams of protein per meal when possible; if you can't get that much at breakfast, even 15 grams puts you ahead of the curve. Protein is especially important in the morning, as it promotes satiety (feeling full) and provides the raw materials your body needs to build and repair tissues, hormones, enzymes, and neurotransmitters - all of which are made of proteins.

Low FODMAP protein options:

  • Eggs

  • Lactose-free yogurt (Greek or Icelandic yogurt are great options because they're higher in protein than regular yogurt)

  • Lactose-free milk (bonus points if you can find an ultra-filtered milk, which typically has more protein and less lactose than regular milk)

  • Firm tofu

  • Peanut or almond butter

  • Low FODMAP protein powders (like whey or soy isolate protein powders)

Be Intentional With Fiber

For adults eating three meals per day, a good target is 8 to 12 grams of fiber per meal for women and 12 to 15 grams of fiber per meal for men to meet minimum daily needs. However, this can be tricky on the low FODMAP diet, as many high-fiber foods are also high in FODMAPs. Without careful planning, it's easy to fall short. Since adequate fiber supports digestion, gut motility, blood sugar regulation, and long-term gut health, it's worth putting some extra thought into getting enough fiber at breakfast.

Low FODMAP fiber options:

  • Unripe banana

  • Raspberries

  • Strawberries

  • Blueberries

  • Kiwi (eating 2 kiwis per day can also help with constipation)

  • Spinach

  • Zucchini (up to ⅓ medium zucchini)

  • Carrots

  • Green bell peppers

  • Oats

  • Quinoa

  • Millet

  • Potatoes

  • Chia seeds

  • Ground flax (up to 1 tbsp)

  • Pumpkin seeds

  • Sunflower seeds

  • Walnuts

  • Psyllium husk

  • Partially hydrolyzed guar gum (PHGG)

  • Acacia fiber

If you're not used to eating a lot of fiber, start by adding a small amount (around 2 to 3 grams) daily, and increase gradually to avoid digestive problems like gas and bloating. Additionally, ensure you're drinking plenty of fluids to keep everything moving smoothly through your digestive system.

Sweet Low FODMAP Breakfast Options

Got a sweet tooth? These sweet low FODMAP breakfast recipes are for you!

1. Protein Pancakes + Raspberries

These fluffy protein pancakes make an easy, low FODMAP breakfast. Use Kodiak Cakes Gluten-Free Flapjack & Waffle Mix with added protein powder or King Arthur Gluten-Free Protein Pancake Mix, then top with raspberries and a drizzle of maple syrup (both low FODMAP choices). 

Bonus: One cup of raspberries provides about 10 grams of fiber to support digestion and keep you full for longer.

2. Low FODMAP Yogurt Parfait

This high-protein, gut-friendly parfait is a quick, low FODMAP breakfast you can grab on the go. Choose either Icelandic yogurt or Greek yogurt (both are naturally higher in protein and lower in sugar, resulting in lower lactose content). If you're highly lactose intolerant, Fage Best Self Lactose-Free Greek Yogurt is a great option.

Some of my favorite toppings include chia seeds (2 tablespoons provide almost 8 grams of fiber!), a low FODMAP granola that’s high in fiber and protein like Nature’s Path Organic Pumpkin Seed + Flax Granola or One Degree Sprouted Oat Vanilla Chai Granola, and low FODMAP fruit. I like raspberries and kiwi as high-fiber options, but blueberries, pineapple, or papaya are also great choices. 

3. The Best Breakfast Muffins (or Cookies!) You’ll Ever Have

These one-bowl breakfast muffins (or cookies!) are low FODMAP, freezer-friendly, and packed with protein and fiber—perfect for busy mornings when you need something you can grab quickly on your way out the door.

Ingredients:

*Use code LAURENC15 on RNWY’s website for 15% off your whole order


Directions:

  • Mix all ingredients in one bowl

  • Scoop into muffin cups

  • Bake at 350ºF for 18-20 mins for full-sized muffins (or 12-15 mins for mini muffins)

If you want to freeze them, let cool completely, then place in a freezer bag. To reheat, put in the microwave for 30 seconds.

4. Cinnamon Rolls

Yes, you can enjoy cinnamon rolls on the low FODMAP diet! This gluten-free, lactose-free version from FODMAP Everyday delivers all the cozy, bakery-style vibes without the gut discomfort. It uses a gluten-free flour blend (FODMAP Everyday recommends Better Batter Original Blend Multipurpose Gluten-free Flour, or a gluten-free flour that contains pectin, which helps give it the “spring” that other gluten-free flours tend to lack, and I agree!), a classic cinnamon and brown sugar filling, and a creamy lactose-free frosting made with lactose-free cream cheese and confectioners’ sugar.

5. Sourdough or Gluten-Free French Toast with Fruit Compote

This cozy breakfast can be low FODMAP with the right ingredients. Use sourdough bread, which is lower in FODMAPs due to the fermentation process, or your favorite gluten-free bread. Top with maple syrup and low FODMAP fruit compote. Low FODMAP fruits like raspberries, blueberries, and strawberries are all good options, but you can also add low FODMAP quantities of blackberries (6 berries).

To make the fruit compote, add 1 to 2 cups of your chosen fruit to a microwave-safe bowl. Microwave for 1 to 1 ½ minutes, stirring halfway, until the fruit softens and releases its juices. Mash with a fork and let cool slightly (the compote will thicken as it cools). Spoon over French toast and drizzle with maple syrup.

6. Cereal with Lactose-Free Milk and Fruit

The right cereal can be a balanced, low FODMAP breakfast. Here are some of my favorite high-protein/high-fiber/low FODMAP cereal options:

Pair your cereal with lactose-free milk and low FODMAP fruit like strawberries, raspberries, or unripe banana slices (or ½ a ripe banana) for added nutrients and fiber.

7. High-Protein/High-Fiber Overnight Oats

Overnight oats are a simple, make-ahead low FODMAP breakfast option that checks all the boxes for protein, fiber, and flavor. You can use a store-bought mix like this one by Oatsome, or you can make your own using the following ingredients:

Let everything soak overnight, and you'll wake up to a creamy, satisfying breakfast that supports your gut and keeps you full for hours.

8. Smoothie

Smoothies can be a great low FODMAP breakfast option when you're short on time or don't feel hungry in the morning. Here are some general components to include:

Blend everything together in a high-powered blender and enjoy!

9. Low FODMAP Coffee Cake

This classic low FODMAP coffee cake from Rachel Pauls Foods is the perfect pairing for your morning coffee or brunch spread. When made with the right ingredients, it's soft, cinnamon-swirled, and gut-friendly. The recipe relies on simple, low FODMAP baking staples like Better Batter Original Blend Multipurpose Gluten-free Flour, eggs, neutral-flavored oil, dark brown sugar, cinnamon, vanilla extract, lactose-free milk, and a light confectioners’ sugar glaze, making it feel indulgent while still IBS-friendly.

10. Toast with High-Fiber/High-Protein Toppings

This sweet and savory combo is a simple low FODMAP breakfast that delivers both protein and fiber. Start with gluten-free or sourdough toast, then top with lactose-free cottage cheese, chia seeds, sliced strawberries, and finish with a drizzle of low FODMAP balsamic glaze.

Note: Some balsamic glazes can contain FODMAPs because they're made with grape musts (freshly crushed grape juice that still contains the skins, seeds, and grape stems), but the one I’ve linked doesn’t and is an authentic Italian favorite!

Savory Low FODMAP Breakfast Options

Prefer a savory breakfast? These options have you covered!

1. Soft Scrambled Eggs

These soft scrambled eggs are a satisfying low FODMAP breakfast packed with protein. Stir in lactose-free cottage cheese for extra fluffiness and a protein boost, then top with sautéed kale, blistered tomatoes, and ⅛ avocado (a low FODMAP portion). Serve with sourdough or gluten-free toast.

2. Savory Buckwheat Groat Grain Bowl

This warm, savory grain bowl is a unique low FODMAP breakfast that's rich in protein and fiber. It’s one of my favorites, and it’s inspired by my close friend and fellow RD, Raheli. We met during our dietetic internship (basically the equivalent of a dietitian’s residency) at the VA hospital, and she would come in with this delicious-smelling breakfast every morning that I would drool over! Being the food-lovin’ great friend that she is, Raheli brought me my very own bowl of that same breakfast the next morning, and I never looked back!

To make this Israeli-inspired dish, start with buckwheat groats, then top with diced hard-boiled eggs and a few tablespoons of labne mixed in for added probiotic cultures (if you are lactose-free, use Fage Best Self lactose-free Greek yogurt instead). Season with a low FODMAP garlic-flavored seasoning, like this one by Gourmend. Add sautéed kale for a boost of fiber and micronutrients, and eat up!

3. Low FODMAP Shakshuka

This cozy, one-pan shakshuka delivers bold flavor without the usual garlic- and onion-heavy base. I like pulling inspiration from both a traditional version (like this recipe by Downshiftology) and a low FODMAP adaptation, like this recipe by Fun Without FODMAPs.

The base comes together with eggs, FODY Foods marinara or FODY Tomato Basil sauce, red bell peppers, canned diced tomatoes, cumin, paprika, chili powder, leeks (green tops only), FODY Foods Garlic-inflused Olive Oil*, feta cheese crumbles, parsley, and cilantro (unless you're firmly in the "hates cilantro" camp).

*Use code LAUREN15 when ordering directly from the FODY Foods website for 15% off of your order.

4. Low FODMAP Huevos Rancheros

This gut-friendly take on a classic delivers bold flavor without the FODMAP overload. Start with corn tortillas, eggs, spices (cumin, paprika, and chili powder), and cilantro (skip if you're not a fan).

For the veggies, use cherry tomatoes, up to 1 cup of eggplant (instead of zucchini for a low FODMAP swap), and canned black beans (<¼ cup of rinsed, canned black beans is low FODMAP) or refried black beans (<2 tablespoons is low FODMAP).

5. Eggs Benedict

This classic brunch favorite can be low FODMAP with a few smart swaps. Here's what you'll need:

  • Gluten-free English muffins (you can also use sourdough English muffins that contain a sourdough starter in their ingredients list as a low FODMAP option)

  • Large eggs (1 poached egg per English muffin half when serving)

  • Canadian bacon or turkey bacon

  • Fresh basil or parsley, chopped

Then, you can whip up a quick and easy low FODMAP hollandaise sauce in the blender (inspired by this Rachel Pauls recipe).

  • 4 tablespoons butter, melted (warm, not hot)

  • 2 large egg yolks

  • 2 teaspoons fresh lemon juice (or lime juice)

  • Pinch of salt and cayenne pepper

Blend the yolks, lemon juice, salt, and cayenne pepper together for a few seconds until evenly mixed. Then slowly pour the warm, melted butter into the yolk mixture while the blender is running to thicken and emulsify the sauce. Season to taste with more salt, cayenne pepper, and black pepper if needed. 

Tip: If the sauce is too thick, add 1 to 2 tablespoons of lactose-free milk or heavy cream (which is naturally lactose-free).

6. Breakfast Burrito

This hearty breakfast burrito is flavorful, filling, and easy to customize. Start with burrito-sized corn tortillas, then add scrambled eggs, shredded sharp cheddar or mozzarella cheese, and your choice of canned black beans (<¼ cup of rinsed, canned black beans is low FODMAP) or refried black beans (<2 tablespoons is low FODMAP). Add sautéed kale, and half a cup of julienned, sautéed bell peppers.

For extra protein and a smoky flavor, try adding diced turkey bacon. Serve with FODY Foods salsa as an easy way to add flavor without garlic or onion.

7. Low FODMAP Avocado Toast

Avocado toast can be low FODMAP when your portions are dialed in. Start with gluten-free bread or sourdough bread, then top with 2 ounces (about 3 tablespoons) mashed avocado - a low FODMAP serving size. For extra creaminess and protein, mix in a spoonful of lactose-free cottage cheese.

Season with fresh lime juice, FODY Foods Garlic-infused Olive Oil (use code LAUREN15 when ordering directly from the FODY Foods website for 15% off your order), salt, and chili flakes if you like a little heat.

To make it a more filling meal, add 2 poached eggs, feta cheese crumbles, chia seeds (or pumpkin seeds), and tomato for extra protein, fiber, and micronutrients.

How to make it:

  1. Toast your bread slice until golden and firm.

  2. Mash the avocado in a small bowl with the lime juice and a pinch of salt. Mix until smooth.

  3. Spread the mashed avocado evenly over the toasted bread.

  4. Drizzle with a little garlic-infused olive oil and sprinkle with chili flakes and/or chia seeds, if using. 

  5. Top with poached eggs, feta, and diced tomatoes, if desired.

8. Bagel & Lox

For this simple but delicious breakfast, start with a gluten-free or sourdough bagel (I like this bagel by Queen St. Bakery, which is high-fiber, gluten-free, and low FODMAP). Spread with lactose-free cream cheese, then layer on salmon lox of your choice.

Add pickled red onions (fun fact: pickling can reduce FODMAP content, making some high FODMAP veggies more tolerable), plus low FODMAP veggie toppings for additional nutrients, such as sliced tomato, lettuce, and capers.

Variation: If you want to switch it up, try gluten-free or sourdough toast topped with lactose-free cottage cheese, chia seeds (for added fiber), heirloom tomato slices, salt and pepper, and a drizzle of olive oil.

9. Congee

Congee is a warm, comforting Asian breakfast made by simmering rice in plenty of liquid until it breaks down into a creamy porridge. Because it's rice-based, it's naturally gentle on digestion and can be especially helpful on mornings when your gut feels sensitive.

Top your congee with fresh ginger (great for nausea), green onion tops, and a protein of choice (such as a soft-boiled egg, shredded chicken, pork, or fish). Season with salt or a splash of gluten-free tamari.

10. Savory Cottage Cheese Toast

Take one or two slices of gluten-free or sourdough toast, then top with lactose-free cottage cheese, chia seeds (if you want a fiber boost), heirloom tomato slices, salt, pepper, and a drizzle of olive oil.

11. Biscuits and Gravy

This biscuits-and-gravy breakfast casserole from The Cookin’ Chicks can be made low FODMAP by substituting the buttermilk biscuits with these Gluten-Free Buttermilk Biscuits from Mama Knows Gluten-Free (if you're sensitive to lactose, use lactose-free milk mixed with vinegar instead of buttermilk). Sprinkle shredded lactose-free cheddar over the sausages and biscuits, pour a whisked mixture of eggs and lactose-free milk over the top, and top with low FODMAP gravy (I like this one from FODMAP Friendly). Bake in the oven for around 40 minutes, or until the eggs and biscuits are cooked.

Combo (Sweet & Savory) Low FODMAP Breakfast Options

Why choose between sweet and savory breakfasts when you can have both? Here are nine of my favorite sweet and savory breakfast combos.

1. Traditional breakfast plate

Sometimes the classics really do work. This traditional breakfast plate — 2 eggs, 2 slices of bacon or sausage, and 2 pieces of sourdough or gluten-free toast with butter and low FODMAP jam or preserves — is low FODMAP when portions are appropriate. You can also swap the toast for breakfast potatoes if you prefer.

Believe it or not, this familiar, no-frills meal is a great example of how low FODMAP doesn't have to mean completely overhauling your diet. It's protein-rich, satisfying, and proof that classic breakfasts can still be gut-friendly.

2. Chicken & Waffles

Yes, chicken and waffles can be low FODMAP! Bread chicken breast tenders using low FODMAP bread crumbs, then serve them over low FODMAP waffles. You can either use toaster waffles or a low FODMAP waffle mix like the King Arthur Gluten-Free Protein Pancake Mix.

Remember: your classic chicken and waffle toppings, butter, and pure maple syrup are all low FODMAP!

3. Egg & Veggie Frittata with Low FODMAP Fruit Salad

This balanced breakfast pairs a savory sauteed veggie egg frittata with a simple, low FODMAP fruit salad for a mix of protein, fiber, and natural sweetness. For the frittata base, simply whisk together eggs, lactose-free milk, salt, and pepper, then fold in your favorite low FODMAP veggies before baking or cooking until set. 

Serve alongside 1 cup of low FODMAP fruit (pineapple, strawberries, raspberries, kiwi, and grapes all work well in appropriate portions). It's a simple, make-ahead-friendly meal that's nourishing and gentle on your gut.

4. Sweet Potato Breakfast Hash

This hearty breakfast hash is flavorful, filling, and low FODMAP when portions are kept in check (sweet potatoes are low FODMAP up to ⅓ cup cooked per serving).

To make it, dice sweet potato into small cubes for quicker cooking. Sauté in a skillet over medium heat in oil until golden and tender. Add corned beef (make sure it hasn't been made with garlic or onion), along with low FODMAP seasonings like smoked paprika, black pepper, and a pinch of salt. Toss in some low FODMAP vegetables like bell peppers or kale, then top with a poached or fried egg.

5. Mediterranean Scramble

This breakfast pairs savory Mediterranean flavors with a cozy bowl of oatmeal for a balanced, low FODMAP meal with plenty of protein and fiber.

Start with Mediterranean-style scrambled eggs made with sliced black olives, feta cheese, and tomatoes. Then, serve alongside a bowl of oatmeal flavored with cinnamon, pure maple syrup, and a pinch of salt. Top with raspberries for fiber and antioxidants, plus chia seeds for fiber and healthy fats.

6. Candied Bacon and Eggs with Sourdough Toast

Candied bacon adds a touch of sweetness without relying on high FODMAP sauces, while eggs and sourdough toast keep the meal balanced and satisfying.

To make low FODMAP candied bacon, lay bacon strips on a parchment-lined baking sheet. Lightly brush with pure maple syrup and a pinch of black pepper. Bake at 375ºF for 15 to 20 minutes, flipping once, until crispy and caramelized. Let cool slightly to firm up.

7. Yogurt with Savory Toppings

Yogurt doesn't have to be sweet! A savory yogurt bowl is an easy, protein-rich breakfast that can be low FODMAP with the right ingredients.

Start with plain Greek yogurt or Icelandic yogurt (or a lactose-free version if needed) for a high-protein base. Then, add toppings like a drizzle of olive oil, chopped cucumber, cherry tomatoes, olives, and fresh herbs like dill or parsley.

For texture and fiber, sprinkle chia seeds or pumpkin seeds on top. Season with salt, pepper, and lemon juice.

8. Tofu Scramble

A tofu scramble is a simple, plant-based, low FODMAP breakfast that's high in protein and big on flavor. Use firm tofu, crumble it, and sauté until lightly golden, then season with salt, pepper, and low-FODMAP spices such as paprika or cumin. You can also add low FODMAP veggies like spinach, tomatoes, or bell peppers for added flavor and fiber.

Serve alongside gluten-free or sourdough toast topped with low FODMAP jam or fruit to round out the meal with carbs and a touch of sweetness.

9. Sweet & Savory Breakfast Sandwich

This sweet and savory breakfast sandwich is simple, satisfying, and tummy-friendly. Layer a fried egg and 2 slices of candied bacon (see recipe above) onto a gluten-free English muffin or sourdough English muffin, then add sautéed kale for a boost of fiber and micronutrients. Finish with Gruyere cheese for rich flavor and extra protein. 

Add hot sauce if you like a little heat (just check the ingredient list for garlic or onions), and you've got a balanced, low FODMAP breakfast that's perfect for anytime you want something hearty.

Grab 'n' Go Low FODMAP Breakfast Options

If you're pressed for time, these grab 'n' go breakfast options can give you the energy you need to get through the morning.

1. ALOHA PROTEIN BARS

Some Aloha Protein Bars, like the chocolate chip cookie dough flavor, are low FODMAP and a great source of protein. If you're short on time, they can be a great option to give you energy on hectic mornings.

2. GoMacro Bars

Many GoMacro Bars are low FODMAP, including the Peanut Butter Chocolate Chip, Coconut Almond Butter, and Mocha Chocolate Chip flavors. They're a reliable option when traveling or when you need something portable that won't irritate your gut.

3. FODY Bars

FODY Foods bars are specifically made without high FODMAP ingredients, making them a convenient choice for during IBS flares or busy mornings.

4. Fairlife Nutrition Plan Protein Shakes

Fairlife Nutrition Plan Protein Shakes are lactose-free, high in protein, and widely available. When paired with a piece of low FODMAP fruit (like an underripe banana) for added fiber and carbohydrates, they're a convenient way to get protein first thing in the morning. 

5. Starbucks Options

Since you’re likely to find a Starbucks location in most airports, hotels, and within a 3-mile radius in most major cities, it's often my go-to when I'm in a pinch. The Egg White & Roasted Red Pepper Egg Bites paired with oatmeal is my favorite balanced, low FODMAP breakfast combo when I'm on the road.

Final Thoughts

Breakfast on the low FODMAP diet doesn't have to be restrictive or boring! With the right ingredients and a bit of creativity, you can build a satisfying low FODMAP breakfast that supports digestion and keeps you full. 

And remember: FODMAP tolerance is highly individual and can change over time, so what works for one person may not work for another. Use these ideas as a starting point, and if you're still struggling to find foods that work with you, consider working with a registered dietitian who can support you.

Lauren Cornell, MS, RD
Next

Should You Get a Gut Health Test? Why This Dietitian Doesn't Recommend Them (Yet)