Low-FODMAP Breakfasts Around the World: Your Global Guide

Navigating breakfast while following a low-FODMAP diet can feel daunting, especially when traveling or dining abroad. Many traditional morning dishes contain high-FODMAP ingredients like wheat, onions, garlic, or dairy. Fear not—we've analyzed popular global breakfasts and identified safe adaptations so you can start your day comfortably.

North American Classics

Traditional: Pancakes with maple syrup and bacon
High-FODMAP Triggers: Wheat flour, buttermilk
Low-FODMAP Swap: Gluten-free pancakes (rice/oat flour), lactose-free yogurt, maple syrup (safe in moderation)

Traditional: Avocado toast
High-FODMAP Triggers: Wheat bread, large avocado portions
Low-FODMAP Swap: Gluten-free sourdough, 1/8 avocado per slice, topped with eggs

European Favorites

Traditional: Full English Breakfast
High-FODMAP Triggers: Baked beans, sausage with garlic/onion, mushrooms
Low-FODMAP Swap: Omit beans; choose sausages without garlic/onion; replace mushrooms with spinach

Traditional: French Croissants
High-FODMAP Triggers: Wheat, butter (lactose)
Low-FODMAP Swap: Gluten-free pastries made with lactose-free butter

Asian Specialties

Traditional: Congee (rice porridge)
High-FODMAP Triggers: Onion/garlic toppings, excess ginger
Low-FODMAP Swap: Plain congee with safe toppings: tofu, scallion greens, carrots, or poached egg

Traditional: Japanese Miso Soup
High-FODMAP Triggers: Garlic/onion in dashi, fermented soybean paste (high portions)
Low-FODMAP Swap: Low-FODMAP miso paste (check serving size) with tofu and kombu-based broth

Middle Eastern & Mediterranean

Traditional: Hummus with Pita
High-FODMAP Triggers: Chickpeas, garlic, wheat pita
Low-FODMAP Swap: Swap hummus for baba ganoush (check garlic content) and gluten-free crackers

Traditional: Shakshuka
High-FODMAP Triggers: Onions, garlic, canned tomatoes
Low-FODMAP Swap: Garlic-infused oil (strain solids), canned tomatoes in moderation, bell peppers

Latin American Staples

Traditional: Arepas with Black Beans
High-FODMAP Triggers: Beans, onion/garlic seasoning
Low-FODMAP Swap: Corn arepas with scrambled eggs, cheese (if lactose-tolerant), or safe plantains

Pro Tip: Regional ingredients vary—always ask about hidden garlic/onion! With the mm food app, scan menus to instantly detect FODMAP risks and find safe adaptations anywhere. Simply set your dietary profile, and our AI cross-references dish ingredients globally.

Embrace breakfast adventures without the bloat!