6 Breakfast Tips and 10 Low FODMAP Breakfasts for IBSPublished on Saturday, May 20, 2023 by
We have all heard that breakfast is the most important meal of the day.
Not sure what to eat for breakfast or if it is even worth the trouble? Skipping breakfast continues to trend and breakfast research is a bit inconsistent. But I’m still a big fan of breakfast in nutrition practice and in my daily routine.
Here are six breakfast tips you may not have known before:
#1- Daily breakfast is not a quick weight loss tactic but could be important for sustainable weight management.
A 2019 BMJ meta-analysis of randomized controlled trials on breakfast and weight management did NOT find breakfast to be a successful weight loss intervention in studies <16 weeks.
But in the largest group of individuals who have not only achieved but maintained a significant weight loss--the National Weight Control Registry--78% eat breakfast daily. The Academy of Nutrition and Dietetics Evidence Analysis Library also found associations between skipping breakfast with increased obesity risk and higher evening energy intake with higher weight.
#2- Eating breakfast can be a key opportunity to meet vitamin and mineral needs, especially in adolescents and young adults.
Adolescents and children who eat breakfast are likely to consume more vitamin A, riboflavin, vitamin C, iron, calcium, magnesium, potassium, zinc, and iodine than those who skip according to a 2020 systematic review and meta-analysis in Nutrients. Breakfast skipping is associated with vitamin D deficiency in young adults according to a 2021 study published in the Journal of the Academy of Nutrition and Dietetics.
#3- A protein- and fiber-rich breakfast is best (but skip the sugar-sweetened beverages!).
High protein or high fiber breakfasts may result in similar or slightly lower total daily energy intake, according to a 2016 review in Advances in Nutrition. Low glycemic load breakfasts improved episodic memory in adults two hours after breakfast compared to high glycemic load breakfasts, according to a 2022 review and meta-analysis of the impact of breakfast glycaemic load on cognitive performance.
#4- Feeling worse when you eat breakfast can sometimes be a sign of underlying conditions.
For example, in the 2022 meta-analysis on breakfast glycemic load and cognitive performance mentioned above, glucose tolerance negatively influenced outcomes. A few examples of conditions that could lead to feeling worse after eating typical breakfast foods could be IBS, lactose intolerance, short bowel syndrome, food allergies, celiac disease, or reactive hypoglycemia. In these examples, dietary changes are important, and skipping meals does not really address the underlying problem.
#5- Breakfasting together can be beneficial beyond nutrition.
Yes, frequent family breakfasts were associated with a higher intake of fruit, whole grains, and fiber and a lower risk of obesity in adolescents in a 2013 study published in the Journal of the Academy of Nutrition and Dietetics, but sharing meals together at home in general correlates in teens with decreased risk of eating disorders, greater academic achievement, and (again) less obesity according to a 2021 systematic review.
#6- Breakfast skipping has some concerning correlations.
Don’t let this freak you out over occasionally missing breakfast, but do talk to your doctor before you make it a habit. While not proven to be caused by skipping breakfast, assessing and monitoring other lifestyle habits and cardiometabolic and mental health risk factors in breakfast skippers could be prudent because of correlations with:
- Increased risk of type 2 diabetes according to a 2019 meta-analysis in the Journal of Nutrition
- Increased risk of cardiovascular disease and all-cause mortality according to a 2020 meta-analysis in Clinical Nutrition
- Increased risk of depression, stress, and psychological distress in all age groups and of anxiety in adolescents according to a 2022 meta-analysis of observational studies in Nutritional Neuroscience
Not sure what to eat? Here are 10 simple ideas to suit any palate:
Complete with Low FODMAP tips for IBS (measurements from Monash University research) and pointers on how to increase protein and fiber.
Savory and cold breakfasts
1. Nordic breakfast. Make it Low FODMAP friendly by layering salmon, eggs, <½ cup cucumber slices, gluten-free crackers, lactose-free or Low FODMAP cheese, and dill. Try with gluten-free Swedish-style Wasa crackers and serve with Low FODMAP fruits, such as two kiwi fruits.
2. Middle Eastern-inspired breakfast. Dress up labneh, a protein-rich strained yogurt that can be purchased lactose-free, with za’atar, veggies, and olive oil over gluten-free seed crackers. Use garlic-infused olive oil and Low FODMAP portions of veggies such as <½ cup cucumber slices and <½ tomato or three sun-dried tomato pieces. Add your choice of olives, pine nuts, a squeeze of lemon, and/or sardines. Serve with 1 medium orange or other Low FODMAP fruit.
Savory and hot breakfasts
3. Shakshuka. This North-African poached egg dish is deliciously simple--and dietitian Em Schwartz captures the craveable flavors in her Low FODMAP Shakshuka.
4. Breakfast tacos. Use gluten-free corn tortillas, cheddar cheese, scrambled eggs, spinach, ⅛ avocado, and Low FODMAP salsa such as Fody Foods’ or Low FODMAP tomatillo salsa by Chef Dédé Wilson.
5. Omelet or scramble. Fill with Low FODMAP veggies like arugula and green onion tops (the green part!). Sprinkle with Low FODMAP cheese such as feta and serve with gluten-free toast and the Low FODMAP fruit of your choice such as ¾ cup cantaloupe.
6. Shrimp and grits. Check out Chef Dédé Wilson’s shrimp and grits recipe for a Low FODMAP taste of the South. (Pay attention to portion sizes to avoid going overboard with bell peppers.)
Sweet and warm breakfasts
7. Pancakes or waffles. Use gluten-free oat or buckwheat flour and mix in a Low FODMAP protein powder and 1 Tbsp ground flaxseed to up the protein and fiber. Use peanut butter and warm crushed blueberries to reduce added sugar from syrup. For a sweet breakfast treat, check out dietitian Kate Scarlata’s Orange Dark Chocolate Blender Ricotta Pancakes or Carrot Cake Waffles!
8. Low FODMAP porridge. Make a satisfying bowl of gluten-free oats or quinoa like this breakfast quinoa by dietitian Em Schwartz. Sprinkle on blueberries and chia seeds for extra fiber, and bump up the protein by adding peanut butter, Low FODMAP protein powder, and/or egg whites to the recipe.
Sweet and cold breakfasts
9. Overnight oats. Check out Monash University’s recipe and Overnight Oats and Chia by Chef Dédé Wilson for inspiration. Mix in a Low FODMAP protein powder and top with peanut butter and chia, pumpkin, or hemp seeds to up the protein and fiber.
10. Smoothie. Include a mix of Low FODMAP picks for produce, milk, protein powder, nut butter, and seeds. Check out the Smooth Move Smoothie by dietitian Rachelle LaCroix Mallik or dietitian Desiree Nielsen’s Low FODMAP Pina Colada Smoothie for inspiration. Skip added syrup or honey to decrease added sugars.
- Sievert, K., Hussain, S. M., Page, M. J., Wang, Y., Hughes, H. J., Malek, M., & Cicuttini, F. M. (2019). Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials. BMJ (Clinical research ed.), 364, l42. https://doi.org/10.1136/bmj.l42
- Wyatt, H. R., Grunwald, G. K., Mosca, C. L., Klem, M. L., Wing, R. R., & Hill, J. O. (2002). Long-term weight loss and breakfast in subjects in the National Weight Control Registry. Obesity research, 10(2), 78–82. https://doi.org/10.1038/oby.2002.13
- Academy of Nutrition and Dietetics Evidence Analysis Library. “What is the relationship between breakfast consumption and weight change (weight loss, weight gain and/or weight maintenance)?” Accessed April 29, 2023. https://www.andeal.org/topic.cfm?menu=5276&cat=5421
- Giménez-Legarre, N., Miguel-Berges, M. L., Flores-Barrantes, P., Santaliestra-Pasías, A. M., & Moreno, L. A. (2020). Breakfast Characteristics and Its Association with Daily Micronutrients Intake in Children and Adolescents-A Systematic Review and Meta-Analysis. Nutrients, 12(10), 3201. https://doi.org/10.3390/nu12103201
- Fagnant, H. S., Lutz, L. J., Nakayama, A. T., Gaffney-Stomberg, E., McClung, J. P., & Karl, J. P. (2022). Breakfast Skipping Is Associated with Vitamin D Deficiency among Young Adults entering Initial Military Training. Journal of the Academy of Nutrition and Dietetics, 122(6), 1114–1128.e1. https://doi.org/10.1016/j.jand.2021.09.016
- Leidy, H. J., Gwin, J. A., Roenfeldt, C. A., Zino, A. Z., & Shafer, R. S. (2016). Evaluating the Intervention-Based Evidence Surrounding the Causal Role of Breakfast on Markers of Weight Management, with Specific Focus on Breakfast Composition and Size. Advances in nutrition (Bethesda, Md.), 7(3), 563S–75S. https://doi.org/10.3945/an.115.010223
- Gaylor, C. M., Benton, D., Brennan, A., & Young, H. A. (2022). The impact of glycaemic load on cognitive performance: A meta-analysis and guiding principles for future research. Neuroscience and biobehavioral reviews, 141, 104824. https://doi.org/10.1016/j.neubiorev.2022.104824
- Larson, N., MacLehose, R., Fulkerson, J. A., Berge, J. M., Story, M., & Neumark-Sztainer, D. (2013). Eating breakfast and dinner together as a family: associations with sociodemographic characteristics and implications for diet quality and weight status. Journal of the Academy of Nutrition and Dietetics, 113(12), 1601–1609. https://doi.org/10.1016/j.jand.2013.08.011
- Glanz, K., Metcalfe, J. J., Folta, S. C., Brown, A., & Fiese, B. (2021). Diet and Health Benefits Associated with In-Home Eating and Sharing Meals at Home: A Systematic Review. International journal of environmental research and public health, 18(4), 1577. https://doi.org/10.3390/ijerph18041577
- Ballon, A., Neuenschwander, M., & Schlesinger, S. (2019). Breakfast Skipping Is Associated with Increased Risk of Type 2 Diabetes among Adults: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. The Journal of nutrition, 149(1), 106–113. https://doi.org/10.1093/jn/nxy194
- Chen, H., Zhang, B., Ge, Y., Shi, H., Song, S., Xue, W., Li, J., Fu, K., Chen, X., Teng, W., & Tian, L. (2020). Association between skipping breakfast and risk of cardiovascular disease and all cause mortality: A meta-analysis. Clinical nutrition (Edinburgh, Scotland), 39(10), 2982–2988. https://doi.org/10.1016/j.clnu.2020.02.004
- Zahedi, H., Djalalinia, S., Sadeghi, O., Zare Garizi, F., Asayesh, H., Payab, M., Zarei, M., & Qorbani, M. (2022). Breakfast consumption and mental health: a systematic review and meta-analysis of observational studies. Nutritional neuroscience, 25(6), 1250–1264. https://doi.org/10.1080/1028415X.2020.1853411
- Monash University. (n.d.). Low FODMAP Diet App . Monash FODMAP. Retrieved April 29, 2023, from https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/
- Barilla Group. (n.d.). Nordic Breakfast. Wasa. Retrieved April 29, 2023, from https://www.wasa.com/en-us/recipe-detail/nordic-breakfast/
- Karoun Diaries, Inc. (n.d.). Labne lactose free Mediterranean Kefir Cheese. Karoun Cheese. Retrieved April 29, 2023, from https://www.karouncheese.com/product/labne-lactose-free-mediterranean-kefir-cheese-16-oz/1199
- Schwartz, E. (2022, April 5). Low Fodmap Shakshuka. Fun Without FODMAPs. Retrieved April 29, 2023, from https://funwithoutfodmaps.com/low-fodmap-shakshuka/#tasty-recipes-5390-jump-target
- FODY Food Co. - USA. (n.d.). Low fodmap mild salsa. Fody Foods. Retrieved April 29, 2023, from https://www.fodyfoods.com/products/low-fodmap-mild-salsa
- Wilson, D. (2021, June 24). Low Fodmap Salsa Verde. FODMAP Everyday. Retrieved April 29, 2023, from https://www.fodmapeveryday.com/recipes/low-fodmap-salsa-verde/
- Wilson, D. (2020, July 22). Low Fodmap Shrimp & Grits. FODMAP Everyday. Retrieved April 29, 2023, from https://www.fodmapeveryday.com/recipes/shrimp-and-grits/#wprm-recipe-container-411
- Scarlata, K. (2019, January 1). Orange & Dark Chocolate Blender Ricotta Pancakes. For A Digestive Peace of Mind. Retrieved April 29, 2023, from https://blog.katescarlata.com/2019/01/01/orange-dark-chocolate-blender-ricotta-pancakes/#zrdn-recipe-container
- Scarlata, K. (2017, November 13). Carrot cake waffles with lactose-free cream cheese maple frosting & pecans. For A Digestive Peace of Mind. Retrieved April 29, 2023, from https://blog.katescarlata.com/2017/11/13/carrot-cake-waffles-lactose-free-cream-cheese-maple-frosting-pecans/#zrdn-recipe-container
- Schwartz, E. (2020, October 17). Low Fodmap Breakfast Quinoa. Fun Without FODMAPs. Retrieved April 29, 2023, from https://funwithoutfodmaps.com/low-fodmap-breakfast-quinoa/
- Monash University. (2019, October 21). Overnight Oats. Monash Fodmap. Retrieved April 29, 2023, from https://www.monashfodmap.com/recipe/overnight-oats/
- Wilson, D. (2023, January 12). Low Fodmap Overnight Oats & Chia. FODMAP Everyday. Retrieved April 29, 2023, from https://www.fodmapeveryday.com/recipes/low-fodmap-overnight-oats-chia/
- LaCroix Mallik, R. (2021, May 3). Smooth move smoothie. FODMAP Everyday. Retrieved April 29, 2023, from https://www.fodmapeveryday.com/recipes/raspberry-smoothie/#wprm-recipe-container-129
- Nielsen, D. (2022, February 16). Low Fodmap Pina Colada Smoothie. Desiree RD. Retrieved April 29, 2023, from https://desireerd.com/low-fodmap-pina-colada-smoothie/
Elyse KrawtzMS, RDN, CSOWM, LD