20+ Super Healthy Breakfast Ideas For IBS-Diarrhea [+Free IBS Diet Guide
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Hey there, it’s Esraa from OMG! Today, I’m super excited to share some amazing breakfast ideas specifically tailored for those dealing with IBS diarrhea.We know how challenging it can be to find meals that are both delicious and gentle on the stomach. So, let’s dive into these awesome recipes that you’ll love!
BONUS: Direct Download Free PDF [IBS FOOD GUIDE]
Healthy Scrambled Eggs with Spinach
I love this recipe because it’s super quick and packed with protein. Perfect for those busy mornings when you need something fast and nutritious.
Why it’s Safe: Eggs and spinach are both easy on the digestive system and provide essential nutrients.
Ingredients: Eggs, baby spinach, parmesan, olive oil, onion.
Image Credit & Full Recipe Instructions available at Healthy Recipes Blogs
Delicious Overnight Oats with Blueberries
Overnight oats are a lifesaver for busy mornings. You can prepare them the night before and just grab them on your way out.
Why it’s Safe: Using lactose-free or almond milk makes it gentle on your stomach.
Ingredients: Rolled oats, chia seeds, almond milk, blueberries, maple syrup.
Image Credit & Full Recipe Instructions available at Flavor the Moments
Easy Smoothie Bowl with Banana and Strawberries
This smoothie bowl is a fruity delight and so refreshing! It’s perfect for a light, quick breakfast.
Why it’s Safe: Lactose-free yogurt helps keep it gentle on the tummy.
Ingredients: Banana, strawberries, lactose-free yogurt, milk, maple syrup.
Image Credit & Full Recipe Instructions available at Strands of My Life
Quick Chia Pudding with Almond Milk
Chia pudding is so versatile and easy to make. I love how you can flavor it any way you like.
Why it’s Safe: Almond milk and chia seeds are gentle on the stomach and nutritious.
Ingredients: Almond milk, chia seeds, vanilla extract, maple syrup.
Image Credit & Full Recipe Instructions available at Rachel Paul’s Food
Tasty Avocado Toast on Gluten-Free Bread
Who doesn’t love avocado toast? This version is hearty and filling, perfect for a nutritious breakfast.
Why it’s Safe: Gluten-free bread prevents any bloating issues.
Ingredients: Gluten-free bread, avocado, eggs, coconut oil. Image Credit & Full Recipe Instructions available at The Nomadic Fitzpatricks
Nutritious Low FODMAP Quinoa Porridge with Berries and Cinnamon
Quinoa porridge is a wholesome and delicious way to start your day. Plus, it’s packed with protein.
Why it’s Safe: Quinoa is a low-FODMAP grain that’s easy to digest.
Ingredients: Quinoa, low-FODMAP milk, raspberries, blueberries, cinnamon.
Image Credit & Full Recipe Instructions available at A Little Bit Yummy
Yummy Low FODMAP Yogurt Bark
Yogurt bark is such a fun breakfast option. It’s cool, sweet, and easy to make.
Why It’s Safe: Lactose-free yogurt and low-FODMAP granola make it gentle on your system.
Ingredients: Lactose-free Greek yogurt, blueberries, low-FODMAP granola.
Image Credit & Full Recipe Instructions available at FODMAP Formula
Flavorful Low FODMAP Mediterranean Omelet
This omelet is bursting with Mediterranean flavors. It’s perfect for a savory start to your day.
Why it’s Safe: Low-FODMAP vegetables ensure it’s gentle on your digestive system.
Ingredients: Eggs, baby spinach, red bell pepper, tomatoes, olives.
Image Credit & Full Recipe Instructions available at Fun Without FODMAPs
Delicious Low-FODMAP Banana Cake with Peanut Butter and Chocolate Frostings
This cake is a delightful treat for special mornings. Indulge in this sweet, yet safe breakfast.
Why it’s Safe: Low-FODMAP ingredients and ripe bananas make it easy on the stomach.
Ingredients: Gluten-free flour, bananas, peanut butter, chocolate.
Image Credit & Full Recipe Instructions available at Rachel Paul’s Food
Easy Low FODMAP American Pancakes with Blueberries
These pancakes are fluffy and delicious, just like a classic breakfast should be.
Why it’s Safe: Gluten-free flour and lactose-free milk make it suitable for IBS.
Ingredients: Gluten-free flour, blueberries, lactose-free milk.
Image Credit & Full Recipe Instructions available at Karlijn’s Kitchen
Quick Low FODMAP Five-Ingredient Caramelized Sweet Potatoes
These caramelized sweet potatoes are a simple and tasty option for breakfast.
Why it’s Safe: Sweet potatoes in controlled portions are safe for IBS.
Ingredients: Sweet potatoes, butter, brown sugar.
Image Credit & Full Recipe Instructions available at Rachel Paul’s Food
Tasty Low FODMAP Yogurt & Berry Parfait
This parfait is quick to put together and makes for a refreshing breakfast.
Why it’s Safe: Lactose-free yogurt and fresh berries are easy on the stomach.
Ingredients: Low FODMAP granola, lactose-free yogurt, strawberries, raspberries.
Image Credit & Full Recipe Instructions available at Antonella Dewell
Healthy Low FODMAP Poached Egg Sandwich with Smoked Salmon
This sandwich is a nutritious and elegant breakfast option. Great for a protein-packed start to the day.
Why it’s Safe: Sourdough spelt bread and smoked salmon are IBS-friendly.
Ingredients: Eggs, smoked salmon, avocado, sourdough spelt bread.
Image Credit & Full Recipe Instructions available at Karlijn’s Kitchen
Delicious Buckwheat Porridge with Fresh Strawberries
Buckwheat porridge is a hearty, gluten-free breakfast. It’s perfect for a filling start to your day.
Why it’s Safe: Buckwheat is a low-FODMAP grain that’s gentle on digestion.
Ingredients: Buckwheat, strawberries, oat milk, vanilla bean.
Image Credit & Full Recipe Instructions available at Eat Smarter
Dos and Don’ts While Eating for IBS Diarrhea
| Dos | Don’ts |
|---|---|
| Eat small, frequent meals | Eat large meals |
| Choose low-FODMAP foods | Eat high-FODMAP foods |
| Drink plenty of water | Drink caffeinated or carbonated beverages |
| Eat soluble fiber (e.g., oats, quinoa) | Eat insoluble fiber in large amounts |
| Opt for lactose-free or low-lactose dairy products | Consume high-lactose dairy products |
| Incorporate gentle, cooked vegetables | Eat raw, gas-producing vegetables (e.g., broccoli, cauliflower) |
| Keep a food diary to track triggers | Ignore patterns in food-related symptoms |
I hope you find these recipes and tips helpful! Managing IBS doesn’t mean you have to sacrifice tasty, enjoyable meals. With a bit of planning and creativity, you can have a delicious and safe breakfast every day.
BONUS: Direct Download Free PDF [IBS FOOD GUIDE]
Have a wonderful day, and happy eating!
Warmly, Esraa from OMG
- Evidence-based
- Written by a doctor.
