Lauren Renlund MPH RD

Low FODMAP Recipes and Tips

Low FODMAP Breakfast Ideas and the Health Benefits of Breakfast

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This blog post is written by nutrition student volunteer Justine Chriqui and edited by Lauren Renlund.

It is a common saying that breakfast is the most important meal of the day. Eating breakfast has many health benefits and it can be especially important for people with IBS. However, it can be tricky to plan a balanced breakfast when following the low FODMAP diet. Keep reading to learn more about the health benefits of breakfast and get some delicious low FODMAP breakfast ideas!

WHY EAT BREAKFAST?          

There are many reasons why breakfast should be eaten every day – for both general health and digestive health.

General Benefits

1. Breakfast aids in maintaining a balanced diet and lifestyle

Eating breakfast has been linked to individuals having more balanced micro- and macronutrient intakes1. Micro- and macronutrients include: vitamins, minerals, carbohydrates, proteins and fats, and are essential in maintaining a healthy diet.

Breakfast eating has also been associated with maintaining a healthy weight1. Regular consumption of food throughout the day, rather than long periods of fasting with quick large meals, can help with appetite control2.

2. Breakfast helps your brain!

Indications of improved cognitive function and academic performance have been shown when comparing breakfast eaters to non-breakfast eaters1. Additionally, individuals tend to be more alert and able to concentrate better when they have eaten breakfast compared to when they haven’t2.

3. Breakfast refuels your body

When you go to sleep, your brain is in fasting mode, where it survives on the nutrients in your system to last you through the night. Eating breakfast in the morning refuels your body and provides it with sufficient nutrients to get you through the morning1.

Digestion Benefits

1. Breakfast increases fibre intake

If you skip a meal, you lose your chance at consuming essential nutrients that will help you fuel your body and keep it running smoothly. Fibre is one of these nutrients and is an important component of the diet because it keeps your bowels running smoothly. Especially if constipation is one of your main concerns, adding more fibre to your diet is a great way to reduce any abdominal discomfort and keep things moving. So, if you want to reduce that stomach pain and bloat, start (or continue) eating a nutritious breakfast! Click here to learn more about fibre.

2. Eating breakfast can help reduce other possible IBS symptoms

When you skip a meal such as breakfast, you are forcing yourself to fast for a very long time. As a result, you may find yourself eating larger meals and eating quickly because you are so hungry. This could trigger cramping, diarrhea, and belching and gas. When you eat breakfast on a regular basis, both your hunger levels and IBS symptoms will be better managed.

 

COMPONENTS OF A HEALTHY BREAKFAST

It’s important to make sure your breakfast is full of nutritious foods and low in added sugars. There are four food categories you should strive to include in your daily breakfast:

  • Fruits and vegetables
  • Whole grains and/or starches (e.g., oats, quinoa, bread)
  • Protein (e.g., eggs, lactose-free yogurt, peanut butter, cheese, nuts and seeds)
  • Fluids (e.g., water, low FODMAP milks, tea)

Including all of these components in your breakfast will help you consume a wide range of nutrients and keep you satiated until your next snack/meal3, 4. The following section provides many ideas for healthy low FODMAP breakfasts.

LOW FODMAP EXAMPLES

Now, the fun part! Here are some delicious low FODMAP ideas that will make you love breakfast!

As you can see, there are plenty of easy, and delicious low FODMAP options out there. Remember to drink plenty of fluids with your breakfast to keep yourself hydrated! Water is the best option for hydration.

Not hungry when you wake up or don’t feel good when you do eat breakfast?

  • Start with making small meals until your stomach gets used to eating in the morning. You can keep increasing portion sizes as you get hungrier.
  • You can also bring your breakfast to work or school for when you do get hungry.
  • It might be easier to drink your breakfast. Try a glass of lactose-free milk or a smoothie.

 

CONCLUSION

Whether you are looking for inspiration to eat breakfast, or just need some recipes, I hope that these tips can help you refuel and energize your mornings. I know it might be tough at the start but keep with it because there are so many amazing benefits. I hope you have an egg-cellent day!

 

REFERENCES

  1. Hoyland, A., Dye, L., & Lawton, C. (2009). A systematic review of the effect of breakfast on the cognitive performance of children and adolescents. Nutrition Research Reviews, 22(2), 220-243. doi:10.1017/S0954422409990175
  2. Dietitians of Canada. (2015). Retrieved from https://www.dietitians.ca/Downloads/Public/Fact_Sheet_1_NM_2015_ENG_COL.aspx
  3. Unlock Food. (2016). Make a balanced breakfast a habit in your home. Retrieved from http://www.unlockfood.ca/en/Articles/Child-Toddler-Nutrition/Make-a-balanced-breakfast-a-habit-in-your-home.aspxhttps://www.eatrightontario.ca/en/Articles/Child-Toddler-Nutrition/Make-a-balanced-breakfast-a-habit-in-your-home.aspx
  4. Langer, A. (2015). Ask Abby: What should I eat for breakfast?. Retrieved from https://abbylangernutrition.com/ask-the-dietitian-what-do-i-eat-for-breakfast/

 

ABOUT THE GUEST AUTHOR

Justine is a third year student in the Applied Human Nutrition program at the University of Guelph. Her goal is to become a Registered Dietitian and help others lead healthy lives. Justine is passionate about healthy living and is interested about how different foods influence the human body. She is especially interested in sustainable living, keeping a plant-based diet to reduce her impact on the environment.

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