#Low Fodmap breakfast

[morethansalad]

Cucumber Smoothie with Kiwi + Mint (Vegan with Low FODMAP Option)

[apaleflame]

so my NP speculates that the reason my stomach has been hurting so bad is because its not uncommon for people with IC to also have IBS im going to throw myself into traffic

[alexythimya]

I was thinking about going to trader Joe's tomorrow morning (like a half hour drive) and thought maybe looking at the flyer would uninspire me but....... the seasonal peach black tea candle is calling to me....... 🕯👀

[vegan-nom-noms]

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[freebooter4ever]

the issue with me eating a burger is that the type of food i eat directly feeds the bacteria in my intestines - so my diet right now is borderline 'low fermentation' (modified low fodmap to prevent malnutrition) with select food allowances that historically my body tolerates well. for me this is spinach, prunes, and recently peanut butter, and next week i will hopefully introduce lentils so i can expand my soup ranges lol. but dinner is ALWAYS low fodmap to make overnight digestion as easy as possible. and breakfast is usually the high fodmap allowances combined with twice as large portion of sausages and rice and a low fodmap veggie. you dont want to know how much italian sausage i have eaten in the last five months. enough to make my ancestors proud probably. prior to this i almost never ate protein for breakfast and usually preferred fruit or hummus or granola.

its so damn limited but if i eat something that feeds the bacteria before my body can flush that shit out i run the risk of growing the bacteria count faster than im getting rid of it and causing a relapse. :( so no burger for me for a while.

[dreamssoftly]

monday reset. after work, im planning to make a winter squash congee with chicken bone broth, spare egg whites, ginger, oregano, and sumac, topped with sauteed arugula and artichoke hearts. afterward, i will prep gluten free breakfast bars with blueberries. i have decided to be low-gluten curious this year following better digestion when low-fodmap gluten free options are available, or when i cook in such a way. likewise, after letting loose in autumn, i want to honor my histamine intolerance problems and focus on feeling good. much of my fatigue is likely due to excess histamines and inflammation from a poor diet

[fcukfodmap]

Day 34: Low-FODMAP Gluten-Free Scooby Doo Sandwich on Potato Waffles

Yesterday I made these easy and delicious potato-egg waffles -- basically eggs and hash browns mixed together, and poured into a waffle iron -- and I had the brainwave that those waffles would make a completely decent bread substitute. Especially because actual gluten-free bread is ass.

So this morning I made them again, and then made bangin' breakfast sandwich that I devoured. Insofar as there's a recipe, the sandwich was made of two potato-egg waffles, a slice of co-jack and one of provolone, two slices of ham, sliced tomatoes, iceberg lettuce leaves, and mayo. I really wanted sour cream again, but that's still not allowed, sob. (Also, as usual, check labels carefully when getting the hash browns: a lot of brands have onion.)

Now I'm wondering if I could do a similar thing with the French toast waffles I made a couple days ago, only with sweet fillings instead of savory. Worth some thought.

Disclaimer: I am no dietician. I'm doing my best to minimize FODMAPs in my diet, but it's possible for me to be misinformed or mistaken about various ingredients.

[poojalate]

A Guide to Prebiotic-Rich Foods for IBS Sufferers

Living with Irritable Bowel Syndrome (IBS) can be challenging, as symptoms like bloating, gas, and irregular bowel movements can impact daily life. One approach to managing these symptoms is through diet, particularly by focusing on gut health. Prebiotics, which are plant-based fibers that feed beneficial gut bacteria, can play a role in supporting digestion and enhancing gut health for those with IBS. In this guide, we'll explore some of the best prebiotic-rich foods that are suitable for IBS sufferers and how to incorporate them into your diet for optimal gut health.

Understanding Prebiotics and Their Role in IBS

Prebiotics are fibers that the human body does not digest. Instead, they travel to the colon, where they nourish beneficial bacteria in the gut. These good bacteria are essential for maintaining a balanced gut microbiome, supporting digestion, enhancing immunity, and reducing inflammation. For IBS sufferers, prebiotics can help improve gut health by promoting the growth of beneficial bacteria, which can aid in reducing symptoms.

However, it’s important to introduce prebiotics gradually if you have IBS, as increasing fiber too quickly can cause discomfort. It's best to start with small amounts and observe how your body responds.

Best Prebiotic-Rich Foods for IBS Sufferers

While many foods contain prebiotic fibers, not all of them may be suitable for individuals with IBS. Here are some gentle, prebiotic-rich foods that may be better tolerated by IBS sufferers:

Bananas

Bananas are a well-tolerated prebiotic food for many IBS sufferers. They contain resistant starch, a type of fiber that feeds beneficial bacteria in the gut. Bananas are easy to digest and can help regulate bowel movements, making them a great addition to your diet.

Oats

Oats are rich in beta-glucans, a type of soluble fiber with prebiotic properties. They can help soothe the gut lining and promote regular bowel movements. Oatmeal, oat-based cereals, or even oat milk are simple ways to add this gut-friendly food to your diet.

Blueberries

Blueberries are packed with antioxidants, vitamins, and prebiotic fibers that nourish beneficial bacteria in the gut. They are gentle on the digestive system and can be added to smoothies, yogurt, or eaten as a snack.

Carrots

Carrots are a low-FODMAP vegetable that can be well-tolerated by many IBS sufferers. They contain prebiotic fibers that support the gut microbiome without causing excessive gas or bloating. Enjoy carrots steamed, roasted, or raw as part of a balanced meal.

Potatoes (Cooled)

When potatoes are cooked and then cooled, they form resistant starch, a prebiotic fiber that benefits gut health. Cooled potatoes can be added to salads or served as a side dish. Make sure to incorporate them in moderation to see how your body responds.

Pumpkin Seeds

Pumpkin seeds are not only high in prebiotic fibers but also provide healthy fats and protein. They are a great topping for salads, oatmeal, or yogurt and can support gut health and digestion.

How to Incorporate Prebiotic Foods into Your Diet

If you're living with IBS and want to include more prebiotic-rich foods in your diet, here are some easy ways to get started:

Start with Small Portions

When adding prebiotic foods to your diet, start with small portions to avoid overwhelming your digestive system. Gradually increase the amount based on your tolerance level.

Combine with Soluble Fiber

Pairing prebiotic foods with soluble fiber can help soothe digestion. Soluble fiber is found in foods like oats, chia seeds, and apples and can help form a gel-like substance in the gut, which supports smooth digestion and bowel movements.

Mix Prebiotic Foods into Meals and Snacks

Add prebiotic-rich foods to your meals and snacks in creative ways. For example, top your oatmeal with bananas and blueberries for a gut-friendly breakfast, or enjoy carrot sticks with hummus as a nutritious snack.

Stay Hydrated

Drinking plenty of water throughout the day is important for digestion and can support the effectiveness of prebiotic fibers. Hydration is key to keeping things moving in the digestive system and reducing discomfort.

Tips for Managing IBS with Prebiotics

While prebiotics can support gut health, it's important to make adjustments based on your individual needs. Here are some additional tips for managing IBS while incorporating prebiotic foods:

Monitor Your Symptoms

Pay attention to how your body responds to different prebiotic foods. Keep a food diary to track your meals and symptoms, and adjust your diet based on what works best for you.

Pair with Probiotics

Probiotics are live bacteria that add to the gut microbiome, and they can work synergistically with prebiotics to support gut health. Consider including fermented foods like yogurt, kefir, or sauerkraut in your diet to enhance the benefits of prebiotics.

Choose Low-FODMAP Options

Some prebiotic foods can be high in FODMAPs (fermentable sugars that can trigger IBS symptoms). Choosing low-FODMAP prebiotic options like oats, bananas, and carrots can help support gut health without causing discomfort.

Seek Guidance from a Healthcare Professional

If you’re unsure about which prebiotic foods to incorporate into your diet or how to manage your IBS symptoms, consult with a healthcare professional or a registered dietitian who specializes in gut health.

Prebiotic Recipes for IBS Sufferers

Here are a couple of simple and tasty ways to incorporate prebiotic-rich foods into your meals:

Banana Oatmeal Breakfast Bowl

Prepare a warm bowl of oatmeal and top it with sliced bananas, blueberries, and a sprinkle of pumpkin seeds. This breakfast bowl is packed with prebiotics and offers a gentle start to your day.

Roasted Carrot and Potato Salad

Roast carrots and potatoes in olive oil and season with herbs. Once cooled, add them to a fresh salad with leafy greens and a light vinaigrette. This simple salad provides prebiotic fibers and can be enjoyed as a side dish or a light meal.

Prebiotics play a valuable role in supporting gut health, particularly for those living with IBS. By focusing on gentle, prebiotic-rich foods like bananas, oats, blueberries, and carrots, IBS sufferers can nourish their gut microbiome and improve digestion. Remember to start slowly, combine prebiotics with other gut-friendly foods, and seek guidance from a healthcare professional if needed. A balanced gut can make a significant difference in managing IBS and enhancing overall well-being.

[morethansalad]

Low FODMAP Pina Colada Smoothie (Vegan)

[littlemisspascal]

can you share the muffin recipe 👀💞 that sounds so good

Sure! I've been trying a lot of different recipes from this site and so far everything's been great 😊

[normal-with-adhd-is-a-joke]

I majorly fucked up my first attempt at a low FODMAP breakfast so attempt #2 is literally just air fryer frozen potato skins. I've had enough of cooking already

[jessicawhitmorehealth]

Prebiotic Foods vs. Prebiotic Supplements: Which One Does Your Gut Actually Need?

Prebiotic Foods vs. Prebiotic Supplements: Which One Does Your Gut Actually Need?

by Jennifer Whitmore

When it comes to gut health, the buzz around prebiotics has been impossible to ignore. As a wellness writer in her mid-40s and someone who has navigated a rocky path with digestive health, I’ve come to truly appreciate the role prebiotics play in the microbiome.

But one question comes up again and again: Should you prioritize prebiotic-rich foods, or are prebiotic supplements the way to go? Let’s break it down.

What Are Prebiotics and Why Do You Need Them?

Prebiotics are non-digestible fibers that act as food for the beneficial bacteria in your gut. Unlike probiotics (which introduce new bacteria), prebiotics help the existing ones thrive.

Think of your gut microbiome as a garden:

Probiotics = seeds

Prebiotics = the soil, sunlight, and water

Without prebiotics, your good bacteria can’t flourish—leading to symptoms like bloating, fatigue, cravings, and even mood changes due to the gut-brain connection.

Top Benefits of Prebiotics

Better digestion

Enhanced nutrient absorption

Strengthened immunity

Reduced inflammation

Support for mental clarity and mood

Potential reduction in cravings and weight support

The Case for Prebiotic Foods

Nature gives us plenty of prebiotic-rich options, and they come with bonus nutrients. Some of my favorites:

Bananas (especially slightly green)

Onions and garlic

Asparagus

Leeks

Oats and barley

Legumes and lentils

Jerusalem artichokes

Apples and berries

These foods contain inulin, pectin, and resistant starch, which feed your gut bacteria and help produce short-chain fatty acids (SCFAs)—important compounds for reducing inflammation and healing your gut lining.

Why Whole Foods Might Be the Better Starting Point

Nutritional Synergy: Whole foods offer vitamins, minerals, antioxidants—not just fiber.

Cost-Effective: No subscriptions or powders required.

Better Absorption: Your body understands real food.

But real talk: not everyone can tolerate high-prebiotic foods, especially if you’re dealing with IBS or sensitivities.

When to Consider Prebiotic Supplements

Prebiotic supplements can help fill the gap when food isn’t enough. They come in powders, capsules, and even gummies, often featuring:

Inulin

FOS (Fructooligosaccharides)

GOS (Galactooligosaccharides)

PHGG (Partially Hydrolyzed Guar Gum)

Acacia fiber

They’re especially useful if you:

Follow a low-FODMAP or elimination diet

Want precise control over dosage

Need convenience while traveling or during busy weeks

⚠️ Tip: Not all supplements are created equal—always check for fillers and additives.

So… Food or Supplements? Which Is Better?

Here’s my honest take: you don’t have to choose. I’ve seen the most benefits by doing both.

My gut routine looks like this:

Breakfast: Oatmeal with berries and chia

Lunch: Garlic + greens

Evening: A gentle inulin supplement if I’ve been off track

What Science Says

A 2022 study in Nature Communications showed that different people respond to different types of prebiotics, depending on their gut makeup.

Harvard researchers also linked prebiotic fiber to improved cognitive function and emotional regulation—thanks to the gut-brain axis.

Final Thoughts

Your gut doesn’t need a perfect routine—just consistent care. Start with food. Use supplements if you need support. And most importantly, listen to your body.

Gut health is a long game, not a quick fix.

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#PrebioticFoods #GutHealthAfter40 #NaturalGutSupport #MicrobiomeHealth #InulinBenefits #PrebioticSupplements #WomenWellness #BloatingRelief #DigestiveHealth #HealthyAging

[eve-will-perceive]

i ate a low fodmap breakfast but this is the worst pain i’ve ever had in the morning

[portadelaideplaza]

Breakfast in Port Adelaide: Top Cafes to Kickstart Your Day Breakfast in Port Adelaide is best enjoyed at Funk Coffee + Food which is located at Port Adelaide Plaza. The cafe offers a diverse menu serving fresh, local produce and seasonal specials further with gluten - free, vegan and low FODMAP diet options making it a perfect spot for a healthy and energetic start. for more info visit us.

[alicecanthang]

Also I can’t believe I am STILL suffering from Friday/saturday. I’m still bloated and in pain. Tomorrow my friend is coming to visit but then going to a concert at night so I’m just sticking to like eggs for breakfast and then broth and rice noodles for lunch and dinner. Maybe I’ll throw an egg in the broth. I just need my digestive system to heal. I’ve been keeping it low FODMAP since Sunday and I’m still not better.

[fcukfodmap]

Day 33: Low-FODMAP Potato-Egg Waffles

I mentioned yesterday that I'd screwed this recipe up once already, but I took another bite at the apple, proverbially speaking, and it turned out great the second time. This was a riff on a recipe I found from a stunt cookbook that waffled all kinds of weird stuff, and because I had the waffle maker out already, I thought I'd try it. It's very simple and way better than it has any right to be.

Low-FODMAP Potato-Egg Waffles

(makes 2 "waffles")

1 1/4 c frozen hash browns, thawed

2 large eggs

1/4 c shredded cheddar cheese

1 tbsp minced chives

salt, pepper, cooking spray

Turn on the waffle maker to medium and spray both irons with cooking spray.

Mix together all the ingredients, salt and pepper to taste, and pour into 2 of the waffle sections. Close and cook for 4-5 minutes, until the egg waffles are brown and hold together.

This was a super handy breakfast when I started getting late for work: I could just grab them and eat them in the car on the way. I really wanted some sour cream on them -- something like Top the Tater -- because they were a little on the dry side. This could probably be remedied by a little more cheese. I also thought a little hot sauce would go a long way, but didn't have time to figure out how much Cholula I could get away with. Probably something like a tsp, which would be more than enough.

This recipe is super flexible, and you could use any variety of cheeses, add meat or seasonings, etc. Like you could do a Denver with red peppers and ham diced small, and Swiss cheese. Or breakfast sausage and rosemary. Or feta and oregano. Really, the possibilities are endless. You could even use these as "bread" and make some kind of nutty "sandwich," which honestly sounds amazing and I'm making that tomorrow for sure.

Disclaimer: I am no dietician. I'm doing my best to minimize FODMAPs in my diet, but it's possible for me to be misinformed or mistaken about various ingredients.