Breakfast with IBS can feel like guesswork. The good news is you don’t need special products just a simple way to build a plate that’s gentle, filling, and predictable and that won’t cause cramping, bloating or urgency.

What can I eat for breakfast with IBS? Quick answer

In short, for IBS foods to eat for breakfast, choose a low-FODMAP carbohydrate including oats, rice flakes, sourdough bread, add lean protein (eggs, lactose-free yoghurt,smoked salmon tofu. Then add in some soluble fibre (such as psyllium, chia seeds, kiwifruit), and a small amount of fat (olive oil, nut butter).

Keep coffee modest and drink water with the meal.

• Carbs: porridge oats, Gluten free oats, rice/corn cereals, sourdough (one slice)
• Protein: eggs, Lactose-free yoghurt/, smoked salmon, tofu/tempeh
• Fibre: chia, psyllium, linseeds, kiwifruit
• Fats: olive oil, nut/seed butters (small serve)

IBS subtypes in brief (why breakfasts differ):

The low-FODMAP base is the same, but IBS-D usually does better with lower fat and lower caffeine plus soluble fibre; IBS-C benefits from more soluble fibre (psyllium/chia), kiwifruit, and good hydration.

• IBS-D examples:
  • Porridge (lactose-free milk) + 1 Boiled egg + blueberries
  • Scrambled eggs + 1 slice traditional sourdough + 1/4 banana
  • Rice flakes (Lactose free milk) + a thin swirl of peanut butter
  
• IBS-C examples:
  • Overnight oats (certified GF) + lactose-free yoghurt + 1 tbsp ground linseeds
  • Chia pudding (2 tbsp) + 1 kiwi
  • Porridge + ½–1 tsp psyllium, with a glass of water alongside

Notes: use firm/just-ripe bananas in small serves during elimination. Traditional sourdough, including some wheat/spelt loavescan be low-FODMAP at tested portions. Check labels for inulin/chicory/oligofructose (FOS) in cereals and granola.

Low FODMAP and IBS foods to eat for breakfast

Randomised trials show that a low FODMAP diet may reduce IBS symptoms.

Low FODMAP is a short term eating plan that lowers certain fermentable carbs that can trigger IBS symptoms. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols.

There is a very simple formula that incorporates Low FODMAP carbohydrates, lean protein, soluble fibre, and healthy fats.

These are the main guidelines:

1. Choose a carbohydrate that is low FODMAP. Examples include porridge oats, certified gluten free oats, corn or rice based cereals traditional sourdough bread including spelt in small portions, rice cakes, quinoa flakes, or potatoes.
   
   
2. Add protein for satiety and stool support. Proteins include Eggs, lactose free yogurt, firm tofu or tempeh, smoked salmon, chicken or turkey slices, and nut butter such as peanut butter or almond butter portions work well.
   
   
3. Include gentle soluble fibre. Psyllium at one half to one tablespoon stirred into porridge or yogurt, chia seeds at one to two tablespoons, linseeds up to one tablespoon and kiwifruit are all useful particularly if you suffer from IBS-C with constipation.
   
   
4. Add a small amount of healthy fats. Olive oil, avocado in measured portions, and nut or seed butters. Keep portions modest since higher fat meals can trigger symptoms for some people.
   
   
5. Fluids and warmth help with IBS. Water, herbal teas, and if you use coffee, try a weaker brew, a smaller cup, or have it after food. Peppermint tea or enteric coated peppermint oil may help cramping. Hot water and lemon may also help.
   
   
   

What breakfast should I have if I have IBS-D?

IBS D – looser stools or urgency

If you suffer with looser stools and urgency, aim for lower fat, lower caffeine, and a controlled fructose load at breakfast.
Porridge, rice flakes, corn based cereals, eggs, lactose free yogurt, and sourdough toast with nut butter are good choices. Consider peppermint oil before breakfast for cramping since evidence shows benefit for overall symptoms.

Example breakfast for IBS D

Here are easy IBS- D friendly breakfasts that keep fat, caffeine, and FODMAP load modest while adding soluble fibre for better stool form.

1. Porridge with lactose free milk, one tablespoon chia, small handful blueberries; peppermint tea
   
2. Rice flakes with lactose free milk, thin swirl of peanut butter, a few firm banana slices
   
3. Scrambled eggs on traditional sourdough, one slice with a kiwi and water
   
4. Lactose free yogurt pot with fresh strawberries and one tablespoon ground linseeds
   
5. Omelette with chives and spinach plus 4 rice cakes
   
6. Buckwheat pancakes with a small drizzle of maple syrup and blueberries; decaf coffee or rooibos
   
7. Poached eggs on sourdough with smoked salmon and lemon; water or peppermint tea
   
8. Low FODMAP granola checked for no inulin or honey with lactose free milk and raspberries

Tips
Keep fat modest at breakfast and test coffee after food or switch to decaf during flares.

Try an enteric coated peppermint oil capsule before breakfast if cramps are an issue.

Aim for one low FODMAP fruit serving at a time and sip water with the meal.

IBS- C constipation predominant

If your main concern is constipation, it is best to focus on soluble fibre and fluids. Soluble fibre is a type of dietary fibre that dissolves in water to form a soft gel. That gel slows digestion a little, helps regulate stool form, and feeds beneficial gut bacteria. For many people with IBS it is gentler than insoluble fibre and can improve overall symptoms and stool consistency. Examples of soluble fibre that are also low-FODMAP include:

1. Psyllium: You can buy plain psyllium husk in most UK supermarkets, pharmacies, health-food shops, or online; choose 100% unflavoured husk or husk powder (avoid blends with inulin or sweeteners).

Start with ½–1 tsp daily and build to ½–1 tbsp with plenty of water, spacing it at least 2 hours from medicines.

2. Porridge Stir the psyllium it into warm porridge right before eating.

1. Start with ½ teaspoon psyllium per bowl, then work up to ½–1 tablespoon if tolerated
2. Sprinkle on and stir well; it thickens fast, so add a splash more milk or water if needed
3. Drink a glass of water alongside
4. Alternative if you prefer texture, mix psyllium into lactose-free yogurt and spoon that onto the porridge
   

3. Chia seeds – one to two tablespoons

4. kiwifruit one to two per day depending on tolerance

5. Prunes can help with constipation.

Try four to six with breakfast and observe tolerance. Note that prunes contain sorbitol so they may not suit a strict low FODMAP phase.

Example plate for IBS C

1. Porridge with lactose free milk, one tablespoon chia, one kiwi. Add half to one teaspoon psyllium if tolerated and drink a glass of water.
   
2. Overnight oats made with certified gluten free oats, lactose free kefir, blueberries, one tablespoon ground linseeds.
   
3. Sourdough toast in a measured serve with scrambled eggs and two gold kiwifruits on the side.
   
4. Chia pudding two tablespoons chia soaked in lactose free milk, topped with kiwi or strawberries.
   
5. Yogurt bowl lactose free with half to one tablespoon psyllium stirred in, plus raspberries and pumpkin seeds.
   
6. Buckwheat pancakes with blueberries and a small drizzle of maple syrup; water or herbal tea alongside.
   
7. Rice flakes with lactose free milk, firm banana in a small portion, and one tablespoon ground linseeds.
   
8. Omelette with spinach within a low FODMAP serve and oatcakes; add one kiwi.
   
9. Quick microwave congee with garlic infused oil and a soft egg; follow with a kiwi.
   
10. Smoothie made with lactose free milk, oats, kiwi, spinach; add half teaspoon psyllium and sip slowly.

Extra tips for IBS C
Drink a full glass of water with breakfast and another mid morning.

IBS M mixed

On loose days follow the IBS D template. On sluggish days follow the IBS C fibre plus fluids approach. A simple symptom tracker can reveal patterns that help you choose.

Is porridge good for IBS?

Often yesespecially when you keep toppings low-FODMAP and add soluble fibre. However some people cannot tolerate it

Base serve (UK):
• Oats: 40–50 g (½ cup) rolled or GF-certified oats
• 200–250 ml lactose-free milk (e.g., Arla Lactofree) or water

Low-FODMAP add-ins (choose 1–2):
• Chia seeds: 1 tbsp (up to 2 tbsp if tolerated)
• Ground linseeds: 1 tbsp
• Blueberries: 40–60 g (small handful)
• Firm banana: ⅓–½ medium (just-ripe)
• Maple syrup: 1–2 tsp if needed

IBS-D tweak (looser/urgent):
• Keep fats modest (skip nut butters here).
• Pair with peppermint tea; trial decaf if sensitive to caffeine.
• Example: oats + LF milk + 1 tbsp chia + small blueberries.

IBS-C tweak (constipation):
• Stir in ½–1 tsp psyllium just before eating (add a splash more milk if it thickens).
• Drink a full glass of water alongside.
• Example: oats + LF milk + 1 tbsp ground linseeds + ½ tsp psyllium + kiwi on the side.

UK shopping notes:
• Use certified GF oats during strict low-FODMAP if needed; avoid instant sachets with inulin/chicory or honey.
• LF options are widely available at Tesco/Sainsbury’s/Waitrose/ALDI.

Common pitfalls:
• Big mixed-fruit bowls; very ripe bananas; “gut health” porridges with inulin/FOS.
• Too much fat (coconut cream, large nut-butter servings) can worsen urgency.

Is toast OK with IBS?

Yes—traditional sourdough (including some wheat/spelt loaves) can be low-FODMAP at tested serves; GF breads also work.

Base serve (UK):
• Traditional sourdough: 1 slice ~35–45 g (short ingredient list; no added yeast/inulin)
• or GF bread (e.g., Schär) 1–2 small slices (check label)

Low-FODMAP toppings (pick one):
• Eggs: 1–2 scrambled/poached
• Smoked salmon: 40–60 g + lemon
• Peanut/almond butter: 1 tbsp thin spread
• Lactose-free cottage cheese/cream cheese: 1–2 tbsp
• Avocado: ⅛–¼ medium max (test tolerance)
• Tomato/chives/rocket: small serves; avoid onion/garlic spreads

IBS-D tweak (looser/urgent):
• Choose eggs or LF cottage cheese; keep fat modest.
• Have coffee after food or use decaf.
• Example: 1 slice sourdough + poached egg + chives; kiwi on the side.

IBS-C tweak (constipation):
• Add soluble fibre elsewhere in the meal: 1 tbsp chia/linseeds mixed into LF yoghurt, or ½–1 tsp psyllium in a small yoghurt shot.
• Hydrate: 300–400 ml water/tea with breakfast.
• Example: 1 slice sourdough + smoked salmon + lemon, plus LF yoghurt with 1 tbsp ground linseeds.

UK shopping notes:
• Look for bakery traditional sourdough with a short ingredients list (flour, water, salt).
• Avoid loaves or GF breads with inulin/chicory/oligofructose (FOS).

Thirty plus UK friendly breakfast ideas with low FODMAP awareness

Always adjust portions to your tolerance. If you are following a structured low FODMAP trial usually four to six weeks, use a trusted database or app such as Monash for serving sizes then reintroduce strategically to expand variety.

Porridge and bowls

1.Porridge with lactose free milk, one tablespoon chia, and blueberries

2.Overnight oats made with certified gluten free oats, lactose free yoghurt, strawberries, and chopped walnuts

3.Quinoa flake porridge with kiwi and a small drizzle of maple syrup

4.Savoury oats with a soft boiled egg, olive oil, and chives no onion or garlic

5.Rice flakes with lactose free milk, a thin swirl of peanut butter, and firm banana slices in a measured portion

Eggs and toast

6. Scrambled eggs with traditional sourdough and spinach within a low FODMAP portion
7. Omelette with cheddar, small serve of tomatoes, and chives with a side of grapes
8. Poached eggs on rice cakes with smoked salmon and lemon
9. Fried egg on a grilled polenta slice with rocket and parmesan
10. Tofu scramble made from firm tofu on 1 slice of sourdough with 2 tablespoons of Avocado

Yogurt and fruit
11. Lactose free Greek style yogurt with kiwi and chia seeds
12. Lactose free plain yoghurt with blueberries and simple oat granola without honey or inulin
13. Coconut yogurt with raspberries and pumpkin seeds

On the go
14. Rice cakes with almond butter and 1/2 firm banana
15. Two hard boiled eggs with rice cakes and a clementine
16. Lactose free yogurt pouch with a small handful of walnuts

Warm savoury
18. Baked potato boats with lactose free cottage cheese and chives
19. Smoked haddock with a crisped polenta cake and a poached egg
20. Turkey rashers with grilled tomato, a slice of sourdough, and a kiwi on the side

Sweet leaning
21. Buckwheat pancakes no honey with a small serve of maple syrup and blueberries and lactose free yoghurt
22. Oat bran muffins sweetened with maple served with lactose free yogurt
23. Cornflakes with lactose free milk and sliced strawberries and 1 boiled egg

IBS C boosters

24. Chia pudding two tablespoons chia with lactose free milk and kiwifruit
25. Porridge with psyllium mixed in and a glass of water on the side
26. Prunes four to six with yogurt and walnuts

Lower caffeine or caffeine free pairings

27. Rooibos or peppermint tea with an oat and banana rice cake stack using firm banana
28. Decaf latte with lactose free milk and an egg muffin

Plant based
29. Tempeh bacon on sourdough with rocket and cherry tomatoes in a small portion
30. Silken tofu blended into a yogurt style bowl with blueberries and chia
31. Peanut butter overnight oats with kiwi and toasted pumpkin seeds

Seven day IBS breakfast plan swap days as needed

Day 1
Porridge made with lactose free milk, chia, and blueberries with peppermint tea.

Day 2
Scrambled eggs on traditional sourdough in a tested serve with one kiwi and water.

Day 3
Lactose free yoghurt bowl with strawberries and simple oat granola after label checks.

Day 4
Rice cakes with almond butter and firm banana plus rooibos.

Day 5
Buckwheat pancakes with a small serve of maple syrup and blueberries plus decaf coffee.

Day 6
Omelette with oatcakes and an orange. Optional psyllium mixed into yogurt.

Day 7
Chia pudding two tablespoons with two kiwifruits and water first.

What about bread?

Traditional sourdough fermentation reduces FODMAP content. Some wheat or spelt sourdoughs test as low FODMAP at specific serving sizes. Always check your tolerance and the ingredient list. Avoid added inulin or oligofructose. Gluten free breads based on rice, oat, or corn flours are often simpler during the strict phase.

Bananas friend or foe?

Monash testing indicates that firm or just ripe bananas are low FODMAP in measured servings, while very ripe bananas tend to be higher in fructans. Practical tip, slice thinly and keep to a small portion during the elimination phase.

Drinks

Coffee
Try a smaller or weaker brew, or have it with food. If you are sensitive, aim for no more than three caffeinated drinks per day as a general NHS suggestion, and consider decaf during flares.

Milk
Choose lactose free milk or a tolerated plant milk such as oat or almond. Check gums and sweeteners if you are sensitive.

Sweeteners
Prefer table sugar or maple syrup in small amounts. Avoid honey and sugar alcohols such as sorbitol, mannitol, and xylitol during the strict phase.

Peppermint oil
Evidence supports enteric coated peppermint oil for overall IBS symptoms and for abdominal pain. Follow product directions and speak to a clinician if you have reflux.

Evidence corner

Low FODMAP diets improve global IBS symptoms in multiple randomised trials, and professional guidelines endorse a limited trial with professional support.

Soluble fibre such as psyllium is beneficial, while insoluble bran is not routinely recommended for symptom relief.

Kiwifruit improves bowel movements and constipation symptoms in IBS C and functional constipation in recent controlled trials and summaries.

Prunes outperformed psyllium in one randomised trial of chronic constipation, but they contain sorbitol so they are best used outside the strict low FODMAP phase.

NHS core advice including oats and linseeds, hydration, caffeine moderation, and avoiding skipping meals remains a practical first line that pairs well with a low FODMAP framework.

Common pitfalls at breakfast and easy fixes

Be Careful of cereals with lots of dried fruit- Cereals with dried fruit, fortified with inulin or chicory root can raise FODMAP load. Choose plain corn or rice based cereals or simple oat options.

Don’t have too much fruit- Fruit bowls that are too large can tip you over your tolerance. Stick to one low FODMAP fruit per sitting during the elimination phase such as one kiwi or a measured serving of firm banana or some berries.

Granola sweetened with honey or dense date clusters often causes issues. Pick maple sweetened versions and add nuts and seeds for crunch.

Tips what to to Check in UK Supermarkets

1. Always check labels for inulin or chicory.

Inulin and chicory are high FODMAPs.

They ferment quickly and can cause gas, bloating and diarrhoea for many people with IBS, especially during a flare. On labels, watch for “inulin,” “chicory root fibre,” “oligofructose,” and “fructo-oligosaccharides.”

2. Try to obtain lactose free options –

Lactose free choices products are widely available in supermarkets and lactose free milks and yogurts such as Arla and Rachels are Lactofree.

3. Opt for gluten-free Cereals such as plain cornflakes, rice crisp style cereals, and simple gluten free oat cereals without honey or inulin

4. Careful when selecting bread-

Avoid standard wheat toast or bagels, high bran cereals, or very seedy granolas cereals or bars with inulin or honey granolas bound with dates and dried fruitsTry traditional sourdough with short ingredient lists and no added yeast or inulin, and gluten free breads made from rice, oat, or corn flours.

Schar is a good gluten-free brand.

5. Avoid High FODMAP fruits

Avoid apples, pears, mango, very ripe bananas, large fruit salads, dried fruit especially dates and raisins fruit juices and smoothies made from multiple fruit

6. Avoid the following Sweeteners and fibres

Avpod eating Honey, agave, inulin, chicory root fibre oligofructose FOS sugar alcohols such as sorbitol mannitol xylitol maltitol isomalt

Avoid Legumes
baked beans lentil or chickpea pancakes unless using small low FODMAP serves

Avoid Vegetables and flavourings
onion garlic large portions of mushrooms cauliflower cabbage unless you know your tolerance garlic powder in savoury mixes

High fat or very rich meals
Avoid fried breakfasts with lots of bacon, sausages or butter, heavy pastries or croissants, large portions of nut butters

Drinks to avoid
Strong coffee on an empty stomach, multiple caffeinated drinks in the morning, fizzy drinks, fruit juices, alcohol at breakfast!

Label check tips
scan for inulin chicory root oligofructose FOS honey apple or pear juice concentrate and sugar alcohols
keep portions modest even for lower FODMAP foods during elimination

Easy swaps
honey to maple syrup in a small amount
regular milk to lactose free milk
standard granola to a simple oat and seed mix without inulin or honey
wheat toast to traditional sourdough tested serve or gluten free bread
fruit juice to water peppermint tea or weak coffee after food

When to get extra help

See an IBS specialist or a registered nutritional therapist- If you are restricting many foods to cope, or if you notice red flag symptoms.

FAQs

Is sourdough toast okay for IBS?

Often yes, in measured serves. Traditional fermentation lowers FODMAP content and some wheat or spelt sourdoughs test low FODMAP at specific portions. Tolerance varies. If you have a gluten-intolerance you may do better with gluten free bread.

Are bananas low FODMAP?
It depends on ripeness and serving size. Firm or just ripe bananas can be low FODMAP in measured portions. Very ripe bananas tend to be higher in fructans.

Which fibre is best at breakfast?
Soluble fibre such as psyllium improves IBS-C symptoms, while insoluble bran often does not. Add chia or linseeds and adequate hydration.

Should I try a probiotic with breakfast?
The NHS suggests a one month trial to judge whether a product helps you. Keep your breakfast routine stable during the trial so you can attribute any change.

Need Help with?

\If you’re dealing with persistent IBS, book a consultation with an IBS specialist. Our sister clinic ibs-solutions.co.uk can help you.

Book a consultation with a IBS specialist who can help you with
Low FODMAP diet SIBO testing and treatment

References

References

1. NHS. Diet, lifestyle and medicines for IBS. Reviewed 17 March 2025.
2. Gloucestershire Hospitals NHS Foundation Trust. IBS and the Low FODMAP diet (patient leaflet).
3. Lacy BE, et al. ACG Clinical Guideline: Management of Irritable Bowel Syndrome. American Journal of Gastroenterology. 2021.
4. Halmos EP, et al. A diet low in FODMAPs reduces functional gastrointestinal symptoms in IBS. Gastroenterology. 2014.
5. Böhn L, et al. Low FODMAP versus traditional dietary advice in IBS: randomized trial. Gastroenterology. 2015.
6. Staudacher HM, et al. Low FODMAP diet and the gut microbiota: randomized trial. Gastroenterology. 2017.
7. Bijkerk CJ, et al. Soluble versus insoluble fibre in irritable bowel syndrome: randomized trial. BMJ. 2009.
8. Attaluri A, et al. Prunes versus psyllium for chronic constipation: randomized trial. Alimentary Pharmacology & Therapeutics. 2011.
9. Gearry R, et al. Two kiwifruit daily improve constipation and IBS-C outcomes: controlled studies and summaries. American Journal of Gastroenterology. 2023 (summary materials).
10. Monash University FODMAP Program. Resources on banana serving guidance and sourdough processing/FODMAP content.
    
    
    Author – Victoria Tyler BSc Hons MBANT
    
    
    Victoria Tyler owns and runs two busy clinics : Nutrition and Vitality and the IBS and Gut Disorder Clinic.
    Nutrition and Vitality, along with the IBS and Gut Disorder Clinic, were founded with the goal of helping patients alleviate IBS symptoms by uncovering and addressing the root causes of their digestive issues.
    As a Registered Nutritional Therapist, Victoria holds a BSc (Hons) in Nutritional Therapy and has trained with the Institute of Functional Medicine. She is also accredited by BANT and CNHC.
    Before transitioning into health, Victoria earned a degree in Economics and an MBA, working with corporations including Canon and Vodafone. However, her own health challenges led her to pursue a career in Nutritional Therapy.
    With a passion for learning, Victoria is committed to staying at the forefront of Functional Medicine. She helps patients manage IBS and other digestive disorders, including SIBO, Candida, and IBD, by identifying and addressing their root causes.
    Victoria strongly believes that every symptom has an underlying cause, and there is always a solution to every health condition. To learn more, or to see patient reviews, visit Victoria’s profile on Google.
    DISCLAIMER: The information provided in this article is intended for general informational purposes only and should not be construed as medical advice, diagnosis, or treatment. The products and methods mentioned are not a substitute for professional medical advice from a trained healthcare specialist. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Use of the information and products discussed is at your own risk.