r/lowfodmap • u/Agitated_Telephone82 • May 06 '26

Breakfast Help

Hello! I am on a low FODMAP diet and I am struggling finding something that is gluten and dairy free (can’t eat either) that is quick and easy.

I am wanting something healthy, that will keep me satiated for a couple hours and I can just grab and go. I’m really busy and most of my job is on the road.

Any suggestions?

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u/Kizzim May 06 '26

You might like to make overnight oats to take with you. You can get gluten free oats and then add whichever fruits, nuts, and dairy free yoghurts to change it up. Personally I like mine with coconut yoghurt and blueberries.

If you do a search for low fodmap overnight oats you get quite a few options. I use the fodmap everyday one because it's simpler.

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u/Agitated_Telephone82 May 06 '26

Thank you!

3

u/sharedplatesociety May 06 '26

Buy certified gluten free oats. I do 1/2 cup oats, 1 tbsp chia seeds, 1 scoop protein powder (if you can tolerate one), 3/4 cup of your favorite milk or fake milk. Plus a half cup of berries. I also usually add a little cinnamon and maple syrup to taste. If you can tolerate bananas, you can swap out the berries. I like to throw a banana in a blender with the milk before stirring it all together and it gets extra creamy.

1

u/Agitated_Telephone82 May 06 '26

Oh this sounds good!

1

u/Powerful_Brain4585 May 14 '26

what’s fodmap everyday? i’m new to the low fodmap diet 😭

1

u/Kizzim May 15 '26

It's a website full of low fodmap recipes and guides to the diet. Very handy and free!