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 🙂



Lee is a UK Registered Dietitian who worked as a researcher at King’s College London University researching the low FODMAP diet for irritable bowel syndrome (IBS). Previously Lee worked for the NHS with many years’ experience of treating IBS. Lee has run a popular blog on the low FODMAP diet since 2013 where you can learn all about his experiences of following the low FODMAP diet, find information on the research behind the diet, the practicalities of implementing the diet along with low FODMAP meal and baking recipes. This year Lee has published the first ever book dedicated to the reintroduction phase of the low FODMAP diet. More information on the book entitled ‘Re-challenging and Reintroducing FODMAPS: A self-help guide to the entire reintroduction phase of the low FODMAP diet’ can be found on the website

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