How To Make A Low FODMAP Recipe For Breakfast

In this article, you will learn what FODMAPs are and what foods contain them.

I will also provide you with a breakfast low FODMAP recipe for those who might be FODMAP sensitive.

Low FODMAP recipes are a great way to help you resolve digestive problems such as irritable bowel syndrome (IBS).

Disclaimer Please seek medical consultation from a healthcare specialist or a doctor before starting this meal plan or any.

I am simply sharing my own experiences and nutritional tips.

What are FODMAPs?

FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. 

In simple terms, FODMAPs are small chain sugars that are not easily digested. 

It leads to gas, bloating, diarrhoea, and other IBS related symptoms.

Who should eat a low FODMAP diet?

The meal plan is most suitable for those fighting with digestive problems. Despite having a healthy diet you may have symptoms of digestive issues.

You may have a history of digestive disorder and don't know why. You may have tried to rebuild your gut or managing its current health.

If something feels not right it could be you’re just not digesting FODMAPs well. It takes 4-6 weeks to heal then correctly reintroduce FODMAP foods.

Foods that contain FODMAPs

The following is a list of high FODMAP foods:

  • Honey

  • Apples

  • Peas

  • Milk with sugar

  • Baked beans

  • And Cashews
High FODMAP Foods


Foods that contain high levels of FODMAPs should be avoided if you are having symptoms of digestive problems. This is a temporary diet plan. 

So always get a check-up from a healthcare professional once you see improvements after undertaking this diet plan.

Fortunately, there are plenty of foods that are low in FODMAP.

Some are:

  • Grapes

  • Rice

  • Carrots

  • Aged cheese

  • Chia seeds

  • And Ginger

This is a small list. In coming articles I will show tested foods that are proven to be low FODMAP ingredients.

What does a low FODMAP recipe look like?

Whatever tickles your fancy you can probably make it. There are substitutes for most high FODMAP ingredients.

Free-range eggs are a good source of a low FODMAP diet. I will now give you a simple yet delicious recipe for you to try.

Scrambled Egg Low FODMAP Recipe:

Step 1

Get the following ingredients:

  • 2 large free-range eggs

  • 6 tablespoon single cream or full cream milk 

  • Dab of Butter

Step 2

Gently whisk the ingredients you’ve gathered in a bowl.

Add a pinch of salt and mix until the mixture has just one consistency. 

Step 3

Heat a small non-stick frying pan for a minute or so, then add a dab of butter and let it melt.

Don’t allow the butter to brown or it will discolour the eggs. 

Step 4

Pour in the egg mixture and let it sit, without stirring, for 20 seconds. 

Stir with a wooden spoon, raising and folding it over from the bottom of the pan. 

Step 5

Let it sit for another 10 seconds then mix and fold again. 

Step 6

Repeat until the eggs are softly set and somewhat runny in places. 

Remove from the heat and leave for a moment to complete cooking. 

Step 7

Give a final stir and serve the velvety scramble without delay.

​​​​Now enjoy!

Going through a difficult experience isn’t easy.

It’s important to have the right medical help and support.