3 Easy Breakfast Ideas for Tummy Troubles (Low FODMAP)

Do you struggle with Tummy Troubles? A lot of my clients do and I teach them about a diet pattern that works to manage these troubles.

There are a number of disorders that affect the proper functioning of the gut including celiac disease, inflammatory bowl disease (Crohn’s, Ulcerative Colitis) and Irritable Bowel Syndrome (IBS).  IBS is characterized by GI symptoms that are not exactly explained by other disorders, including:

• low abdominal pain
• bloating
• excessive gas
• distension
• loose stools or constipation

Recent research investigating diet and IBS symptoms has focused on a large group of dietary sugars called FODMAPS. FODMAPS stand for Fermentable Ogli-saccharides, Disaccharides, Mono-Saccharides and Polyols. Read more about FODMAPS here.

This diet takes some learning and it is necessary to meet with a Registered Dietitian who is well-versed in FODMAP teaching. If you are interested in following this diet pattern, but don’t know how to get started, let me give you a few recipes to try. These are my favourite breakfast recipes that are quick, easy, delicious and FODMAP-friendly. These include Strawberry Overnight Oats, Scrambled Veggie Tofu and Kiwi Smoothie.

1. Strawberry Overnight Oats

Strawberry Overnight Oats

• Servings: 1
• Time: 5 minutes
• Difficulty: Very Easy
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A hearty and easy to-go breakfast.

Ingredients

• 1/2 cup lactose-free plain Greek yogurt
• 2/3 cup lactose-free milk
• 1/2 cup oats
• 1 tbsp chia seeds
• 1/2 tsp vanilla extract
• 1/2 cup strawberries
• 1 tbsp hemp seeds

Directions

1. In a medium bowl, mix yogurt, milk, oats, chia seeds and vanilla together.
2. Transfer to mason jar and top with strawberries and hemp seeds.

2. Scrambled Veggie Tofu

Scrambled Veggie Tofu

• Servings: 2
• Time: 15 minutes
• Difficulty: Easy
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A savory vegan low FODMAP breakfast option.

Ingredients

• 1 tbsp extra-virgin olive oil
• 1/2 red pepper,sliced
• 2 tbsp fresh chives, diced
• 1/2 cup cherry tomatoes, sliced
• 8 ounces firm tofu
• 1 tsp turmeric
• 1 tsp cumin
• 1 tsp salt
• 4 slices gluten-free or sourdough bread

Directions

1. Heat oil on frying pan over medium heat. Add red pepper, chives and tomatoes. Fry for 3 minutes.
2. Meanwhile, crumble the tofu with a fork, pressing down to create bite-sized pieces.
3. Add the tofu to the same frying pan and cook for 3 minutes.
4. Mix the turmeric, cumin and salt in a bowl. Add 1 tbsp of water to bowl to create a sauce. Pour sauce on tofu and veggies in frying pan.
5. Serve fried tofu and veggies with toasted gluten-free or sourdough bread.

3. Kiwi Smoothie

Kiwi Smoothie

• Servings: 1
• Time: 5 minutes
• Difficulty: Very Easy
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A ligher, easy, to-go breakfast.

Ingredients

• 1/2 cup lactose-free plain Greek yogurt
• 1/2 cup lactose-free milk
• 1 tbsp chia seeds
• 1 tbsp hemp hearts
• 1/2 frozen banana (firm)
• 2 kiwi’s, peeled

Directions

1. Combine above ingredients in blender and blend until smooth.