If you follow my Instagram feed, you know by now that I love gussying up my morning oatmeal. There is nothing more comforting to me than a bowl of warm oats with a smattering of seeds and nuts or nut butter plus a little fruit, especially on a cold weekend morning. I love maximizing my nutrition and taste in every bite.
If you don’t like oats or can’t tolerate them, simply top your quinoa flakes, cream of buckwheat or rice cereal with toppings per your individual tolerance.
Some of my favorite low FODMAP toppings include:
- Suitable low FODMAP fruits–stick to one serving size. I like to use small amounts of various fruits to power pack the flavor while still sticking to a one portion serving such as a few slices of banana, a few blueberries and a strawberry or two!
- Semi-sweet chocolate chips: I might add a few morsels if I am looking for a sweet flavor and polyphenols to potentially boost my gut microbiome!
- Shredded unsweetened coconut provides a tropical flavor to my oats. I sometimes add a little diced pineapple for a full tropical feast.
- Chia seeds are one of my favorite ways to boost fiber with a whopping 4-5 grams of fiber per tablespoon! They also offer magnesium and calcium too.
- Pepitas (AKA hulled pumpkin seeds) are one of the richest magnesium food sources. Magnesium is an important mineral that plays a role in over 300 reactions in your body and may help you combat systemic inflammation.
- Dried banana chips add a wonderful flavor, crunch…plus potassium!
- Walnuts are one of the few plant sources of healthy omega 3 fats.
- Macadamia nuts are a hearty and delicious nut with a smattering of minerals and fiber.
- Hemp seeds, although yet to be tested for FODMAP content seem to be tolerated by many of my clients, add a hefty protein dose, about 10 grams of protein per 3 tablespoons. Great for the vegetarian crowd who might fall short on protein.
- A spoonful of 88 Acres seed butters: vanilla spice or chocolate sunflower seed butter or pumpkin butter. YUMMO!
- All natural peanut butter to boost your healthy fat and protein intake.
INDEX:
- Shredded coconut
- Macadamia nuts
- Pepitas
- Dried cranberries (limit to 1 tablespoon!)
- Pecans
- Walnuts
- Sunflower seeds (Monash U low FODMAP app limits to 2 teaspoons–but 1-2 tablespoons is still under the FODMAP cut off!)
- Sliced almonds (Although red lighted in the Monash U app, if you look closer, 10 almonds are green lighted! So enjoy 10!)
- Chia seeds
- Dried banana slices
Here’s to maximizing YOUR nutrition in every bite! 🙂
Esther
Great post Kate !
Thank you !
d
Thank you for these great suggestions! Breakfast won’t be quite as boring.
Peg Klitch
Would you please suggest places to purchase dried fruit that doesn’t have lots of bad stuff used in drying/preserving? Thank you.
katescarlata
I use Jansal Valley dried banana chips: Bananas, coconut oil, sugar, banana flavor https://www.sidwainer.com/product/dried-banana-chips
Annie
I wonder if you would do a post on how to compensate for lack of leafy greens. I can’t tolerate them, and without peas and broccolli I’m not sure what to do.