If you're experiencing some digestive unrest, starting your day with a low-FODMAP breakfast can help fight bloat. Unlike most diets, eating a low-FODMAP regimen promotes healthy digestion rather than weight loss — but you may even drop a few pounds on the plan!
FODMAP is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, according to Harvard Health Publishing. These are types of carbohydrates that are difficult for the small intestine to absorb and can increase the amount of fluid in the bowel, create more gas and irritate digestion. That's why eating less of these carbs can help nix those uncomfortable symptoms if you're particularly sensitive to them.
If you're looking to promote smooth digestion and fight bloat throughout the day, start your day with one of these low-FODMAP recipes.
Read more: 12 Ways to Beat Belly Bloat for Good
1. Coconut Yogurt
This recipe is simple, quick to prepare and especially recommended for coconut lovers. Coconut milk is high in healthy, inflammation-reducing fat and provides some gut-friendly benefits when mixed with the probiotic supplement the recipe calls for.
Probiotics are strains of live cultures that help foster healthy gut bacteria, according to Harvard Health Publishing. This bacteria can help treat or prevent digestive issues like diarrhea and irritable bowel syndrome. Probiotics are even linked to better nutrient absorption and bolstering the immune system, so get spooning!
Get the Coconut Yogurt recipe and nutrition info here.
2. Kale, Turkey Sausage and Egg Oatmeal
Who doesn't love a savory, protein-packed breakfast bowl — especially if it leaves you feeling light and bloat-free? This meal checks all the low-FODMAP boxes and will help promote satiety throughout the day.
While kale can be tough on the digestive system when eaten raw, cooking this veggie can soften some of the toughness and provides 2.6 grams of fiber per cup. If you like a nutrient-dense breakfast loaded with vegetables, sautée or cook your veggies to promote smoother digestion.
Get the Kale, Turkey Sausage and Egg Oatmeal recipe and nutrition info here.
Read more: Do Vegetables Lose Nutrients When Cooked?
3. Chocolate-Peanut Butter Cottage Cheese
Not only is this recipe high in protein but both cottage cheese and peanuts are on the low-FODMAP-approved list, according to IBS Diets. As long as you're not lactose intolerant, this breakfast will provide you with just the energy you need to start the day.
Cottage cheese can also help promote diet and exercise-induced weight loss. In fact, eating more dairy products can encourage fat loss and muscle gain, resulting in a leaner body composition, according to a September 2011 study published in The Journal of Nutrition.
Get the Chocolate-Peanut Butter Cottage Cheese recipe and nutrition info here.
4. Savory Oatmeal Topped With a Fried Egg
Yes, savory oatmeal is a thing — especially if you're looking to fight bloat and promote healthy digestion. Not only is this recipe low in FODMAP foods but the added egg also provides plenty of healthy and satiating fats. Don't forget to keep the yolk runny to flavor your oats!
While eggs are low-FODMAP, whole grains can be high in fiber and difficult for the body to digest. Luckily, oats are actually pretty easy on your stomach. Nevertheless, if you have a particularly sensitive digestive system, make sure to shop for certified gluten-free oats to keep bloat at bay.
Get the Savory Oatmeal Topped With a Fried Egg recipe and nutrition info here.
Read more: 9 Foods You Didn't Know Contain Gluten
- Harvard Health Publishing: "Try a FODMAPs Diet to Manage Irritable Bowel Syndrome"
- Harvard Health Publishing: "Health Benefits of Taking Probiotics"
- USDA: "Kale, Cooked From Fresh, Fat Not Added in Cooking"
- IBS Diets: "FODMAP Food List"
- The Journal of Nutrition: "Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women"