Hosting a Stress-Free Low FODMAP Brunch

Hosting a brunch for friends and family can be a delightful and enjoyable experience with the right food, drink, and atmosphere. 

However, when your guests or you have dietary restrictions, such as having to follow a Low FODMAP diet, planning the menu can be a bit more challenging. But don’t fret - there are plenty of delicious meals and snacks that meet the Low FODMAP guidelines and make excellent additions to any brunch spread. Here are some tips for hosting a wonderful Low FODMAP brunch.

Understanding the Low FODMAP Diet

The Low FODMAP diet is designed for people with irritable bowel syndrome (IBS) and other gastrointestinal issues, as a way to reduce symptoms like bloating, gas, and abdominal pain. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates found in various foods that can be challenging for sensitive individuals to digest. In order to host a Low FODMAP brunch successfully, it's essential to avoid ingredients high in FODMAPs, such as onions, garlic, beans, certain fruits and vegetables, wheat products, and many dairy products.

Plan Your Menu Carefully

When it comes to planning your Low FODMAP brunch menu, focus on ingredients that are both flavorful and gut-friendly. Many delicious and satisfying options are low in FODMAPs, including eggs, fresh meats, hard cheeses, potatoes, rice, quinoa, and a wide range of fruits and vegetables. For example, you can serve this Low FODMAP Spring Vegetable Frittata with peas, broccoli, and spinach, accompanied by a side of crispy roasted potatoes and a fruit salad with blueberries, strawberries, and kiwi.

Breakfast Staples

When it comes to breakfast staples like eggs, bacon, sausage, and hash browns, most of these items are considered low in FODMAPs as long as they’re prepared without added ingredients or seasonings. For proteins like bacon and sausage, opt for organic or nitrate-free varieties if possible.

Brands we love are Applegate (savory turkey breakfast sausage) and Jennie-O (all-natural turkey sausage). Even Trader Joe’s has an assortment of breakfast sausages that meet Low FODMAP standards! 

If you want to add flavor to your egg dishes like omelets, scrambled eggs, and frittatas, try adding herbs and spices instead of high-FODMAP ingredients like garlic or onions. 

Fruit & Veggies

Many fruits fall under the Low FODMAP list including bananas, oranges, blueberries, strawberries, raspberries, blackberries & kiwi fruit (in small portions). Vegetables such as carrots, bell peppers, tomatoes & spinach can also be served in moderation - just avoid the high-FODMAP veggies like onion & garlic. Don’t forget sauces - consider making chutneys made from lower-FODMAP veggies such as beetroot or ginger for example! For a store-bought option, the brand Bay’s Kitchen has a delicious mango & pineapple chutney, perfect to spread on some gluten-free toast! 

Offer Low FODMAP Swaps

For those brunch classics that typically contain high FODMAP ingredients, offer some Low FODMAP alternatives, so that your guests can still indulge without triggering digestive distress. Instead of traditional avocado toast on wheat bread, opt for gluten-free bread such as the sourdough variety from the Schär brand. You can also use almond meal/flour to make pancakes or waffles if you want something sweeter than toast. Use garlic-infused oil in lieu of fresh garlic to add flavor to your recipes. Offer lactose-free yogurt or almond milk for those who are sensitive to lactose.

Pay Attention to Beverages

When it comes to Low FODMAP beverages, steer clear of fruit juices and sodas, as they often contain high-FODMAP fruits or sweeteners like high-fructose corn syrup. Opt for water, herbal teas, or coffee with lactose-free milk, almond milk, or oat milk for dairy alternatives. If you’re offering alcoholic beverages, stick to Low FODMAP options like red or white wine, gin, vodka, or whiskey.

Label Your Dishes

In order to make it easy for your guests with dietary restrictions to navigate your brunch table, be sure to label your dishes with Low FODMAP indicators. This way, your guests can confidently enjoy your delicious offerings without worrying about potential digestive issues later. Simply print out small labels or tent cards to place next to each dish, indicating if it is Low FODMAP or not.

Hosting a Low FODMAP brunch can be a breeze with just a little extra thought and preparation. By understanding the dietary needs of your guests and incorporating a variety of flavorful and gut-friendly ingredients, you can create a scrumptious spread that everyone will enjoy. Keep in mind to offer Low FODMAP swaps for traditional brunch favorites, pay attention to beverages, and label your dishes to make your event a success. Happy brunching!