Breakfast can be tough. You’re in a hurry and maybe not even hungry as you walk out the door. But inevitably, you feel those hunger pangs. If you have IBS or SIBO, picking the right breakfast can be difficult. Here are five easy breakfasts to get your day started off right.
- 24 Hour Yogurt: For those who tolerate it, 24 hour yogurt is such a blessing. If you don’t have time to make it yourself, try White Mountain yogurt, which is cooked for 24 hours. Add honey or compote for a quick breakfast or you can make yogurt jars ahead of time and grab one to take with you in the morning.
- Eggs: Even if you don’t tolerate eggs, keep reading for a moment. If you haven’t tried egg whites and egg yolks separately, that might help. Some people don’t tolerate the egg protein in the egg white and some people don’t do well with the fat in the egg yolk. Testing each part separately means you can figure out what you tolerate and what you don’t and might help you add a new food to your diet. If you test both and still don’t feel like either is working for you, definitely keep them out and retest them later. I didn’t tolerate eggs for a while and do very well with them now. For those who tolerate eggs, they can be your best friend! Scrambled or fried eggs are an easy breakfast. For scrambled eggs, throw in some chives or green onions (green tops only), spinach or other greens, leftover veggies, bacon or homemade sausage, (page 81 in The SIBO Diet Plan), for extra nutrition and taste. Or make and freeze some breakfast egg muffins in advance. You can find them on page 80 in my book or there are a ton of recipes on the internet. You can also find pre-packaged hard boiled eggs at Costco or other stores. Just make sure to review the ingredients to ensure there are no other spices or additives. Hard boiled eggs are great with a dollop of pesto, tapenade or hot sauce (as tolerated).
- Pancakes: These banana nut butter pancakes are delicious! You can make a double batch on the weekend and eat them over the course of the week or freeze and defrost them for whenever you need a quick breakfast.
- Smoothies: When making a smoothie, make sure it contains healthy fat, protein and carbs. Here are a couple of options for smoothies and smoothie bowls or I talk about creating the perfect smoothie for you on page 175 in The SIBO Diet Plan.
- Bone Broth: If you’re in a hurry or not really hungry but want to avoid a mid-morning crash, bone broth is nutrient dense and easy to take it with you. Here are some bone broth add-ins to keep things interesting and nutritious.
- Soup: What, soup for breakfast?! It may take a little getting used to, but soup is easily transported in a mason jar, will keep you hydrated and can be made with bone broth to make it extra nutrient dense. Try the yummy Curried Carrot Soup on my website or the Detoxifying Veggie Soup on page 91 in The SIBO Diet Plan. If you’re seeing undigested food in your stool, adding more soft, well-cooked foods or soups to your diet can be very supportive to your digestion.
- Butter Coffee: If you’re a coffee drinker, butter coffee (or butter tea!) gives you an extra boost with healthy fat to keep you satiated until you’re ready for more substantial fare. Adding in collagen can also give you a protein boost. If you haven’t tried collagen before, start with a small amount (one teaspoon or more) and build up to two tablespoons as tolerated.
- Leftovers: Remember to eat your leftovers! Pack them up and take them with you. Don’t worry, your co-workers may initially think it’s weird you’re eating Butter Chicken at 8 am but it’s more likely they’ll be jealous and ask you for the recipe.