Written by Amy Vaughan, RD
Reviewed by Gina Giebner, RD
In this article, we’ll share some low FODMAP breakfast ideas: includes 12 recipes to try. It can be tempting to skip breakfast when symptoms seem to appear as soon as you eat1,2. When everyday staples like bread, yoghurt, cereal, and even some fruits trigger irritable bowel syndrome (IBS) symptoms, it can feel like there’s nothing left on the table. But research suggests that skipping meals may actually make symptoms worse while a regular meal pattern can lower symptom severity2. But breakfast doesn’t have to be stressful, or boring. With a few smart swaps and simple recipes, you can build morning meals that are gentle on your gut and genuinely satisfying, without making your symptoms worse.
In this article, you’ll find:
- The most common high FODMAP breakfast foods and what to reach for instead
- A simple swap formula to build balanced, IBS-friendly breakfasts
- low FODMAP breakfast ideas with recipes
Whether you’ve been recently diagnosed with IBS or are working through the low FODMAP diet with a dietitian, this guide will help you find breakfasts that work for you.
Table of contents: Low Fodmap breakfast ideas: includes 12 recipes to try
Your Low FODMAP breakfast easy swap formula
You might be temporarily limiting high FODMAP foods during the low FODMAP diet elimination phase to help identify what works best for your gut3. You will be able to reintroduce higher FODMAP foods over time, while others may need to be eaten more mindfully or revisited later as your tolerance changes. Once you have a better understanding of your triggers, building a breakfast that works for your gut becomes much easier3.
Here are some simple breakfast swaps to consider4, whatever stage you’re at:
| Low FODMAP breakfast ideas: includes 12 recipes to try | |
| Bread & Toast | |
| High FODMAP: | Low FODMAP swaps: |
| Standard white or wholemeal bread Bagels, croissants, crumpets, muffins | Gluten-free bread and pastries Rice or oat cakes |
| Cereal, Grains & Nuts | |
| High FODMAP: | Low FODMAP swaps: |
| Wheat or bran based cereal Muesli with sultanas or wheat flakes Granola with honey, dried fruit, or chicory root Cashews and pistachios | Oats, chia seeds or linseeds Low FODMAP granola Cornflakes or puffed rice Walnuts, pecans, macadamias, peanuts, or almonds |
| Fruit & Vegetables | |
| High FODMAP: | Low FODMAP swaps: |
| Apples, pears, mango, watermelon and avocado Dried fruits (raisins, sultanas, dates) Fruit juice blends from high FODMAP fruits Onion, garlic, most mushrooms | Kiwi, strawberries, blueberries and firm bananas Unsweetened dried cranberries Orange juice Garlic-infused oil or oyster mushrooms |
| Dairy & Non-Dairy Alternatives | |
| High FODMAP: | Low FODMAP swaps: |
| Cow’s milk, yoghurt and soft cheeses Oat milk Soy milk and products made from whole soybeans (like most of the ones available in the UK)5 | Lactose-free milk, yoghurt, and other milk products Hard cheeses like cheddar, feta, or Parmesan Coconut yoghurt Non-dairy, plant-based milks (read more about low FODMAP milk alternatives here) |
| Sweeteners | |
| High FODMAP: | Low FODMAP swaps: |
| Honey and agave syrup Added sweeteners like sorbitol, xylitol, or other sugar alcohols | Pure maple syrup or golden syrup/nectar Cinnamon, vanilla extract, or cocoa powder for natural sweetness |
With those swaps in mind, here are 12 low FODMAP breakfast ideas to try, whether you’re short on time, in the mood for something sweet or if savoury is the right way to start the day.
Low FODMAP breakfast ideas: busy mornings
If you’re pressed for time in the morning, these easy low FODMAP breakfast ideas are perfect! They’re tasty, filling, and symptom-friendly, ideal for days when you’re rushing out the door.
- A Little Bit Yummy Peanut Butter Chocolate Rice Cake
- Field Doctor Scrambled Eggs with Spinach and Tomato
- The Gut Stuff Kiwi & Raspberry Layered Chia Pudding
Low FODMAP breakfast ideas: sweet options
If sweet breakfasts are your thing, you’re in luck. From porridge to waffles, these options let you enjoy the flavours you love, without the symptoms you don’t.
- Becky Excell Blueberry Porridge
- Fody Foods Raspberry Coconut French Toast
- Karlijn’s Kitchen Low FODMAP Waffles
Low FODMAP Breakfast Ideas: Savoury Options
If sweet breakfasts aren’t your thing, these savoury low FODMAP options are a satisfying alternative. Whether it’s a quiet weekend brunch or your usual morning routine, they bring variety and flavour without the symptoms.
- Love and Lemons Tofu Scramble (drop the onion and garlic if needed – the recipe is still delicious!)
- George Eats Sweetcorn Fritters
- Becky Excell Shakshuka
Low FODMAP breakfast ideas: on the go
These low FODMAP ideas are perfect for mornings when you need something ready to grab and go. With a bit of prep ahead of time, you can have quick, gut-friendly options on hand all week.
- The Happy Pear Gut Friendly Muffins
- Monash Vegetable Muffins
- A Little Bit Yummy Peanut Butter Chocolate Rice Cake
Start your day the symptom-free way
Breakfast can feel like one of the trickiest meals to navigate when following the low FODMAP diet, or minimising your trigger foods, but it doesn’t have to be a source of stress. With a few go-to ingredients, some easy swaps, and a bit of inspiration, you can build breakfasts that work for both your gut and your lifestyle.
And remember: the low FODMAP diet is a short-term tool, not a forever plan3. Our specialist gut health dietitians can help you personalise your approach, expand your food choices, and feel more confident with each phase of the process – book in for a discovery call!
And for extra recipes and bonus breakfast habits check out: The Best Breakfast for IBS
References
- British Dietetic Association (2019). Irritable Bowel Syndrome Food Fact Sheet. [online] BDA. Available at: https://www.bda.uk.com/resource/irritable-bowel-syndrome-diet.html (Accessed 15th June 2025)
- Bavani, N.G., Hajhashemy, Z., Saneei, P. et al. (2022). The relationship between meal regularity with Irritable Bowel Syndrome (IBS) in adults. Eur J Clin Nutr 76, 1315–1322 (2022). Available at: https://doi.org/10.1038/s41430-022-01108-3
- Monash University. Starting the Low FODMAP Diet. [online] Available at: https://www.monashfodmap.com/ibs-central/i-have-ibs/starting-the-low-fodmap-diet/ (Accessed 14th June 2025)
- Monash University. High and low FODMAP foods. [online] Available at: https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/ (Accessed 15th June 2025)
- Fresh Approach Nutrition (2025). Low FODMAP milk alternatives. [online] Fresh Approach Nutrition. Available at: https://freshapproachnutrition.co.uk/low-fodmap-milk-alternatives/ (Accessed 20th June 2025)
