Tropical Low FODMAP Breakfast

Breakfast is our favourite meal of the day and at weekends when you actually get the chance to have a decent breakfast you need to make sure it is a good one. We love cooking our own or going out for breakfast and a particular favourite of ours is Little Georgia in Hackney.

Little Georgia Cafe

Here you can get the famous Georgian Snazzy Beans (definitely avoid if you have symptoms from beans of course!) with scrambled eggs and on the side a spice paste called Ajika. Ajika by the way is an awesome accompaniment  to meals to add flavour and a low FODMAP version can easily be replicated.

However breakfast is often a rushed affair or worse completely missed as you get caught up in the daily grind of getting to work.  Anyway we thought it would be good to share this little summer gem of a tasty and healthy low FODMAP recipe which we stumbled upon. I know people who have stuck to either cornflakes or rice krispies or having gluten free toast every day on the low FODMAP diet and it really shouldn’t be that boring!

There’s nothing to this recipe really it is very simple.  However sometimes its the combination of foods that work so well the flavour is just perfect.  This is what happened here with this quick breakfast idea which could quite easily also be a snack you can take to work and keep in the fridge.  We managed to get some reduced Papaya (Paw Paw) which became the inspiration for this dish but you could use any combination of two suitable low FODMAP fruits. Papaya is not a fruit commonly eaten in the UK but when following the low FODMAP diet there are many traditional UK fruits that you need to avoid for a few weeks so it’s good to try other fruits and ensure you are still getting a variety of fruit in your diet.


Low FODMAP quick summer brekkie

1 slice of papaya (must be ripe), diced

1 ripe banana, sliced

2 tbsp. plain yoghurt

1 heaped tbsp. oats

1 heaped tbsp. fine oatmeal

1 tsp. dessicated coconut

(not shown in the picture as I made this a couple of times and forgot to take a picture with this)

If you want a more substantial breakfast then add extra oats or oatmeal, although I suggest you use fine oatmeal if using lots as otherwise it will taste a bit grainy.  You could always soak the oats in the yoghurt if preparing in advance.  In fact you could prepare the whole breakfast the night before to save time or take to work.  It might look like a stodgy mess when you mix it together but it tastes just perfect so while it’s sunny enjoy this light but filling low FODMAP brekkie.


Mix all ingredients together………

Low FODMAP Breakfast and Snack  ……………….& serve 🙂

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We are currently travelling around the world and plan to bring you‘Around The World In 80 Low FODMAP Dishes’ – a collection of the best low FODMAP foods and recipes as we travel the globe. See more on our low FODMAP diet travel section.

Good news! The first ever book dedicated to reintroducing FODMAPs is now available to purchase on Amazon Kindle. The book is titled ‘Re-challenging and Reintroducing FODMAPs – A self-help guide to the entire reintroduction phase of the low FODMAP diet’. Click on the logo for more details.


More information on Reintroducing FODMAPs here.

Low FODMAP recipes here.

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3 thoughts on “Tropical Low FODMAP Breakfast

    1. Yes you can have two tablespoons of yoghurt this will be low in lactose. All plain and Greek yoghurts should be suitable. Make sure you check for added high FODMAP ingredients such as inulin, fructose or oligofructose, especially if using a flavoured yoghurt.

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