10 Low FODMAP Friendly Breakfasts That Are Perfect for Any Morning

The FODMAP diet, while very helpful for those who have been diagnosed with Irritable Bowl Syndrome (IBS) or are suffering from symptoms of gas, pain, bloating and diarrhea, can be very confusing at times!

There are many restrictions on the types of carbs that you can eat, and often can be low in fiber and variety.

My patients often ask me for meal ideas, just to break up the standard low FODMAP recipes that they seem to make over and over again.

So far, we have tackled snacks, and dinner, and now we move onto the most important meal of the day, Breakfast! Below are 10 low FODMAP friendly breakfast ideas that the whole family will love, that are gluten free but high in fiber! 

Photo credit Klara Knezevic

Overnight oats are a FODMAP friendly breakfast great for meal prep when you have a busy morning, and not a lot of time to prepare breakfast. They are grab and go, portable and most importantly, delicious!

While oatmeal is naturally gluten free, sometimes gluten can be introduced during processing, so be sure to buy oats that are certified gluten free. You can use lactose free milk, or a milk alternative like soy or almond.

The greek yogurt in the recipe packs a punch of protein, so you have a balanced breakfast all in one.

Photo credit Klara Knezevic

This is another FODMAP friendly breakfast recipe that is great for meal prep, and very customizable. Switch out the veggies and other low FODMAP friendly cheeses to change up the variety. To make these muffin tin eggs portable, make it into a sandwich with a gluten free english muffin! 

Photo credit Kaitlin Eckstein

This sweet potato hash has become a favorite breakfast among my clients, for meal prep, or a special weekend morning breakfast.

To make it low FODMAP, omit the onion! You can really substitute in any low FODMAP vegetable!

4. Gluten-Free Bagel Sandwich

Photo credit Kaitlin Eckstein

One of my favorite breakfasts is a bagel sandwich! Pack it with proteins like eggs and turkey bacon for a filling breakfast.

5.

FODMAP Friendly Breakfast Cereal

Photo credit Klara Knezevic

You can’t argue with the convenience of breakfast cereal in the morning. Finding a gluten free alternative can be hard sometimes, especially since they are often sweetened with honey which is very high in FODMAPs.

We really like Barbara’s Puffins Peanut Butter cereal. But you can also try One Degree Veganic Sprouted Brown Rice Crisps or Kashi Organic Warm Cinnamon Cereal.

6. FODMAP Friendly Breakfast Yogurt Parfait

Photo credit Klara Knezevic

We are all about the convenience when it comes to breakfast, especially during the week. These yogurt parfaits can be made a head of time, and are just grab and go.

We recommend bagging up the walnuts separately and adding it to the yogurt right before eating.

Photo credit Kaitlin Eckstein

This smoothie can be a perfect blend and go breakfast. Throw the ingredients in a blender, add some protein, and away we go.

Photo credit Rebecca Bitzer

What would a post be without tacos? My favorite food can be a FODMAP friendly breakfast by using FODY Foods salsa!

Photo by Kaitlin Eckstein

This is a great alternative if you want something a little different than oatmeal! Top with fruit and serve with protein for a balanced breakfast.

10. Breakfast Toasts

Photo by Kaitlin Eckstein

This is a very customizable breakfast. Toast up some gluten free bread and top as desired. Our favorite option is peanut butter, banana & chia seeds. 

Do you want help meal planning on a low FODMAP diet? Make an appointment with Dana by calling 301-474-2499 or clicking here. 

Updated April 2021

Your Sick Day Diet for All Types of IBS

Whether your irritable bowel syndrome (IBS) causes diarrhea or constipation, changing your diet may calm your gut.

Finding the right foods for managing IBS, especially when you’re having a sick day, can feel a lot like solving a mystery — piecing together clues and uncovering culprits. As you learn ways to ease symptoms like diarrhea and constipation, you’re likely to get overwhelmed by the long list of foods you shouldn’t eat. You want to know what you can eat when IBS symptoms strike so you can stay well nourished.

Some say that a low-FODMAP diet can help improve IBS symptoms. For example, a review published in the journal Gastroenterology & Hepatology in 2017 found that 50 to 86 percent of people with IBS showed improvement in their symptoms on a low-FODMAP diet.

The diet involves eliminating foods that are high in certain carbohydrates called FODMAPs, or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. But the diet doesn’t offer specific advice for diarrhea or constipation, said Baharak Moshiree, MD, a physician specializing in gastroenterology at Atrium Health in Charlotte, North Carolina. Tweaking your diet according to your specific sick day symptoms will help even more.

Here’s how to get started.

Which Foods Trigger IBS?

Some diet changes will help regardless of which category you fall into. Start by eating small meals and make them low in fat. It’s better to grill foods using a light cooking spray than to douse your meal in oil, Dr. Moshiree advises. Red meat can also irritate the stomach, so it’s best to go for poultry or fish.

Also, a high-protein diet will help with both diarrhea and constipation, so that piece of fish or chicken is better than a bowl of pasta. Raw vegetables are more likely to cause gas and bloating, so consider cooking them, Moshiree said.

It’s important to know your own body and how it will react to different foods. Most people with IBS have a very hard time with dairy products, so eliminate those right off the bat.

You may also be sensitive to gluten, found in bread and baked goods made with wheat, rye, and barley. Research has suggested that for some people, IBS and gluten sensitivity may overlap. A review published in November 2017 in the journal Nutrients concluded that a gluten-free diet can benefit both patients with gluten-related symptoms, as well as those with IBS who could have a gluten or wheat sensitivity.

Moshiree tells her patients to do a two-week trial of eliminating gluten to see if symptoms improve. If they do, you probably need to follow a gluten-free diet, especially when your symptoms are acting up.

The same can be done for other food categories that are associated with IBS symptoms, such as foods with high fructose corn syrup, artificial sweeteners, and garlic and onions along with dairy. Once you know your trigger foods, you’ll know what you need to avoid when IBS is acting up.

Because gas and bloating is also an issue when you have constipation or diarrhea, pass on beans and other legumes and foods that contain insoluble fiber such as apples, grapes, and blueberries when you’re having symptoms.

Also remember to eliminate alcohol, which is known to provoke symptoms.

How Do You Soothe IBS With Diarrhea?

When people are sick, they tend to turn to high-carbohydrate foods with sugars to feel better, but that’s not what you want to do when you have IBS, said Melissa Garrett, MD, a gastroenterologist at Parkview Health in Fort Wayne, Indiana. That’s because many problems with IBS are from intolerance to some carbohydrates in foods.

Instead, try these meals when you’re having IBS-related diarrhea.

Breakfast A bowl of oatmeal with cinnamon without sugar or artificial sweetener

Lunch Grilled or baked fish or chicken and a baked sweet potato without butter

Dinner A spinach salad with lean protein such as grilled chicken (made without oil)

Snack Protein shake or protein bar. Be sure to read the label and avoid products with high fructose corn syrup or artificial sweeteners, because those ingredients alone can cause significant diarrhea.

Drinks Moshiree tells her patients to hydrate with water or an electrolyte replacement drink like Hydralyte or Pedialyte when they have diarrhea.

IBS and Constipation: What to Eat

Figuring out what to eat when you’re constipated can be trickier, according to Dr. Garrett. Adding in some fruits and vegetables that are typically banned on a low-FODMAP diet can help move your bowels, but they can also increase bloating. The key is to avoid gas-forming insoluble fiber. Choose stone fruits such as prunes and peaches over bananas and apples, she said.

Breakfast Fresh peaches and prunes with peppermint tea or something with natural peppermint oil, which is a laxative, Dr. Garrett said.

Lunch A fruit and vegetable salad with some lean protein such as fish and a little oil. If you don’t make it a heavy meal, it should help to relieve constipation, she said.

Dinner Another light meal with a fruit, cooked vegetables or a salad with a little oil and vinegar, and lean protein such as fish or chicken.

Drinks Water, tea, or coffee, which may act as a laxative.

When Will IBS Symptoms Go Away?

How long symptoms last varies from person to person. As you work on your diet, remember to also work on lowering stress. Even when you’re eating perfectly, high stress may make your symptoms stick around, Moshiree said.

When you do start to feel better, Moshiree warns against rushing back to eating foods that you know make your symptoms worse; sample only in small amounts. That’s an individual thing you have to determine on your own.

If you eat a healthy diet and learn what to avoid when symptoms strike, you should be better able to manage your IBS.

Additional reporting by Ashley Welch

What You Need to Know About IBS Pain

Irritable bowel syndrome (IBS) is a common gastrointestinal disorder that can greatly impact a person’s daily life. IBS affects the large intestine and can cause cramping and significant discomfort in the abdomen. Symptoms such as diarrhea, constipation, and gas can all cause pain in the belly.

While there is no cure for IBS, management of IBS symptoms will help relieve your pain. Medication, dietary changes, and other lifestyle modifications can all help with IBS. Your doctor will work with you to figure out the cause of your IBS symptoms and create a treatment plan.

Here’s what you need to know about the causes of IBS pain and how to treat it for relief.

How a Sensitivity to Pain May Impact Your IBS

When your belly gets crampy and painful, it’s most likely because of constipation or diarrhea. If your pain gets better after you go to the bathroom, then it’s related to those symptoms.

The pain is caused by a contraction of the intestines, according to Norman Gilinsky, MD, a gastroenterologist and a professor in the department of internal medicine at the University of Cincinnati College of Medicine in Ohio.

“An old term for IBS was spastic colon, a contraction of muscle in the intestines. However, there is no structural abnormality when one does a colonoscopy, CT scan, et cetera,” says Dr. Gilinsky. In other words, there is nothing wrong physically with the intestines that causes the pain of IBS. Rather, the pain results from the way the digestive tract functions and responds to triggers, including stress and certain foods.

People who have IBS have also been found to be more sensitive to pain.

“IBS is characterized by what’s called hypersensitivity,” says Gilinsky. “IBS patients seem to be hypersensitive to discomfort, and the greater the discomfort in patients with IBS, the greater the potential psychological overlay, be it depression or anxiety.”

RELATED: What to Eat and What to Avoid When You Have Diarrhea

Tips to Ease Discomfort

Although doctors believe that in some cases the pain associated with IBS may originate in the person’s head, that’s not the whole picture. “Patients who are debilitated by abdominal pain in the setting of IBS may have significant underlying depression,” says Gilinsky. “Those patients should benefit from formal psychological evaluation and possibly even antidepressant medication to help moderate the discomfort.”

And when IBS pain is a side effect of bowel dysfunction — like diarrhea or constipation — those symptoms need to be dealt with to manage pain. “Constipation will increase pressure in their bellies, so it’s important to treat constipation,” says Gilinsky. “When bowels move, discomfort, bloating, and distension in bellies improve also.”

You can manage constipation and diarrhea with the following measures.

• More fiber in the diet Soluble fiber sources such as apples, oranges, strawberries, peas, avocados, carrots, sweet potatoes, oats, beans, and barley slow down the digestive tract and help with diarrhea. Insoluble fiber, including from broccoli, zucchini, cabbage, leafy greens, whole grains, brown rice, flaxseeds, and chia seeds, helps speed up the digestive tract, alleviating constipation.
• Laxatives If you have constipation-dominant IBS, a laxative can help you move your bowels. But check with your doctor before using over-the-counter laxatives, as they may irritate your intestines. It is also possible to become dependent on them.
• Antidiarrheal medications For people who experience frequent diarrhea, an over-the-counter drug like Imodium (loperamide) may help. It slows down movement through the intestines and improves the consistency of stools.
• Medications prescribed by your doctor These may include antidepressants and antispasmodic medications, which treat spasms in the gut.
• Elimination of common irritants Dairy products, fattening foods, and gas-producing foods, such as carbonated beverages, caffeine, raw fruits, and cruciferous vegetables like broccoli, cauliflower, and cabbage can irritate the GI tract. Some people find a low-FODMAP diet improves IBS symptoms. The diet involves eliminating foods that are high in certain carbohydrates called FODMAPs, or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Research has found that 50 to 86 percent of people with IBS show improvement in their symptoms on a low-FODMAP diet, according to a review published in January 2017 in the journal Gastroenterology & Hepatology.
• Exercise Physical activity can help ease the discomfort of IBS symptoms by reducing stress and improving bowel function. A study published in February 2018 in Cytokine suggested that low- to moderate-intensity aerobic exercise relieves IBS symptoms. Another study, published in PLoS One in April 2015, concluded that yoga and mindfulness improve overall quality of life, which in turn decreases IBS symptoms.
• Stress reduction Anxiety and stress are known to trigger people with IBS. Finding ways to manage stress can help ease symptoms. A study published in Aliment Pharmacological Therapy involving 69 patients with IBS found that those who practiced deep breathing and other relaxation techniques for five weeks had fewer IBS symptoms than those who didn’t.
• Plenty of fluids You should drink six to eight glasses of water each day and avoid beverages that can make IBS symptoms worse, including alcohol, caffeinated drinks, and carbonated drinks.

It’s very important to make sure your IBS pain is correctly identified and is not actually caused by something else.

“The physician needs to rule out other causes for the pain,” says Gilinsky. If the pain is truly from IBS, Gilinsky notes that good general management of the condition can help to reduce it.

Once you get constipation and diarrhea under control, your belly should feel much better. And making healthy lifestyle changes — like eating a healthy diet and getting regular exercise — will help both your mind and body be less stressed as well as pain-free.

10 Low FODMAP Breakfast Ideas

10 Low FODMAP Breakfast Ideas

Are you looking for Low FODMAP Breakfast ideas? If so, you’re in the right place. We know that having breakfast inspiration makes this science-based, digestion-diet more manageable and enjoyable. After all, there’s enough adjustment and overwhelming information when adapting your diet and monitoring your digestive symptoms. So our 10 Low FODMAP Breakfast ideas will bring you ease, support and most definitely, meal satisfaction.

Before we dive in, if you are unfamiliar with the Low FODMAP diet and how it alleviates digestive symptoms be sure to read How to Beat the Bloat (Low FODMAP Diet Explored).  This science-based, Low FODMAP diet helps those suffering from abdominal pain, bloating, gas, and/or changes in bowels (i.e. diarrhea or constipation). However, if you’re experiencing digestive symptoms, know that you are not alone. In fact, an estimated 18% of Canadians have Irritable Bowel Syndrome (IBS). 

Suffering from tummy troubles? You’re not alone. An estimated 18% of Canadians have IBS.

Why Low FODMAP Breakfast?

As stated above, the Low FODMAP diet can be overwhelming. It’s incredibly specific for portions and has many intricacies. Therefore, working with a Registered Dietitian trained in FODMAPS (like us!) is highly recommended. Nevertheless, when beginning your Low FODMAP journey, people desire structure along with meal ideas that are safe, tasty and easy-to-make. Knowing what foods to buy and reviewing enticing meal options make the process of going Low FODMAP much less stressful (and even fun!)

Looking for #LowFODMAP Breakfasts? We have you covered! #digestion #IBS Click To Tweet

10 Low FODMAP Breakfast Ideas

1.

Peanut Butter & Banana Oatmeal

I wanted to start off with oatmeal for a Low FODMAP breakfast option because it’s a beautiful classic breakfast. Many enjoy oatmeal when not following the Low FODMAP diet, so this makes it an extra comforting (and familiar) breakfast choice. Oatmeal is also a quick five-minute meal for the busy workweek. Additionally, you should purchase a bag of regular or quick oats (not the little flavoured packets) for a great way to decrease added sugar and save money.

Andrea’s Peanut Butter Banana Oatmeal

To make my Peanut Butter & Banana Oatmeal, I first use ¼ cup of regular oats and add ½ cup of water. Note: Always use a 1:2 ratio for oats to water. I then add ½ a banana, a tablespoon of peanut butter, a sprinkle of cinnamon, and a pinch of Kosher salt to the oats. Then, into the microwave it goes for 1.5 to two minutes on high. Give your oatmeal a stir to break up the warm banana and stir in the peanut butter. Next, top the cooked oatmeal with peanuts, chia seeds, and ground flax (see portions specified below). All Low FODMAP! Finally, use some lactose-free milk or regular almond milk and you’ve got a great and simple Low FODMAP breaky.

Here’s another oatmeal idea that looks simply incredible by A Little Bit Yummy:

Low FODMAP Breakfast Oatmeal Toppers:

Caution: The Low FODMAP diet is portion specific for certain foods. For example, Low FODMAP fruit can be consumed in one serving portion at a time. Reference your Monash University FODMAP app if uncertain of portions.

2. Yogurt Parfait

Gotta love a yogurt parfait breakfast! Toppings are customizable and can be packed with protein and vitamins and minerals. First, find a lactose free Greek yogurt and choose your perfect parfait toppings (such as 1/3 cup frozen or fresh blueberries or 10 strawberries, chia seed or sprinkling of regular oats or gluten free granola). You can also drizzle a little pure maple syrup over top (but not honey because it’s high FODMAP) if you prefer a little extra sweetness.

Here’s a Parfait Idea: Lactose Free Greek Yogurt – (¾ cup) + 1/3 cup oats + 1/3 cup pomegranates + 1 tbsp chia seeds + cinnamon and 1 tsp pure maple syrup.

Additionally, on the Low FODMAP diet, you could also make your own granola such as this Maple Walnut Granola recipe by Fun without FODMAPs.

3. Gluten Free Muffin & Lactose-Free Cottage Cheese

We are all about meal prep and batch cooking at Dietetic Directions, which is why we love options like gluten free high-fibre muffins that can be batch-baked and frozen. This allows you to grab a muffin (or two) from the freezer and assemble a quick Low FODMAP breakfast by adding extra protein.

Whatever muffin you choose, be sure to up your protein by adding options such as lactose-free cottage cheese or a couple of hard-boiled eggs. You can also add a Low FODMAP serving of fruit on the side. Then you have a simple muffin, fruit and cottage cheese plate that’s Low FODMAP and digestion-friendly.

4. Cereal it is!

Many enjoy the convenience of cereal for breakfast. Some well-known Low FODMAP cereal brands include Rice Krispies, Corn Flakes, Crispex, Chex, and Cheerios. However, all of these cereals are low fibre and low protein; therefore, add ingredients on top (or on the side) to increase nutritional value. For example, top cereal with 1 tbsp chia seeds (4 grams fibre), 1 to 2 tbsp pumpkin seeds or 1 ounce peanuts (32 peanuts) for 7 grams of protein. Using lactose-free milk contributes 8 grams of protein per cup versus 1 gram of protein with almond milk. Add ½ cup sliced strawberries or ½ a banana on top for added vitamins and minerals.

If you are looking for natural cereal grains try Bob’s Red Mill creamy buckwheat cereal.

5. Breakfast Tacos

Where are my fellow tacos fans? The great thing about Low FODMAP meal inspiration is opening the possibilities to favourites that we may not think of as traditional breakfasts, such as breakfast tacos! For starters, use corn tortillas (gluten free and Low FODMAP) and fill them with scrambled eggs and bacon pieces (or ½ cup canned lentils). To finish, sprinkle cheddar cheese, coloured bell peppers, diced tomatoes and spinach to taste. Add lactose-free sour cream or lactose-free yogurt for a creamy topping. 

To make Low FODMAP breakfast tacos, add scrambled eggs to corn tortillas and top with desired toppings. Use aged cheese or lactose-free cheese. Check the Monash app for specific quantities for Low FODMAP servings!

Another delicious Low FODMAP breakfast plate option includes: 2 eggs, aged cheese, ham slice, coloured peppers, coffee, gluten free (GF) bread or corn tortillas with orange slices.                                                                                                      

6. Low FODMAP Breakfast Pancakes

Pancakes are often thought of as a weekend meal because they take time to prepare. However, batch-cooking pancakes on the weekend and storing them in the freezer is a great way to have pancakes ready for the busy weekday. Similarly, you can use batch-prepped Low FODMAP breakfast pancakes and enjoy them for dinner as part of a ‘Breakfast For Dinner’ meal theme (see my 15 Fun and Unique Meal Themes blog for more inspiration).

Try this Low FODMAP Buttermilk Oat Pancake (recipe from FODMAP Everyday). You can bump up the protein by adding a side of lactose free yogurt, sliced ham, crumbled tofu, eggs, or bacon. I always enjoy fresh fruit and maple syrup drizzled on top.   

Dietitian Tip: Be sure to double-batch your pancakes so you can have extra for the freezer! Can separate pancakes in the freezer with sheets of wax paper. Heat them up for quick weekday Low FODMAP breakfast.

7. Omelette with Roasted Potatoes

I’m an egg fan, so using eggs at breakfast really is my jam. Homemade omelettes or simple scrambled eggs work wonderfully on the Low FODMAP diet. Remember, Low FODMAP means we’re simply omitting ingredients that contain FODMAPs such as onions, garlic, lactose (in milk) and gluten. So attention egg lovers – there’s lots of room for your favourite food on the Low FODMAP menu!

Here’s another idea – try making a spinach & cheddar omelette with green onions for a Low FODMAP breakfast this week! Add 2 slices of sourdough bread or Gluten free bread & one Low FODMAP serving of fruit such as a cup of grapes.

Here’s my Low FODMAP Scrambled Eggs Breaky with arugula and chives:

Finally, another great meal idea is to try this egg scramble breakfast by Em at Fun Without FODMAPS. I love how it also includes potatoes. If you haven’t already, you need to checkout her recipe database. I recommend it often to clients and they LOVE it!  

Love Potatoes?

Good news! Potatoes are low FODMAP and can fit as part of a Low FODMAP breakfast. Just be careful with sweet potatoes because those can become high FODMAP at portions above 2/3 of a cup. Nevertheless, enjoy your regular potatoes roasted as part of your Low FODMAP breakfast. Additionally, you can make a potato hash using a box grater and frying them in some oil. Add some fresh or dried herbs, Kosher salt and pepper, and 1 sachet or 2 tsp of ketchup.

8. French Toast

French Toast is a true crowd-pleasing breakfast option. You can also use your favourite gluten free bread and choose your toppings. Consequently, you can enjoy a Low FODMAP breakfast complete with warm French Toast drizzled with maple syrup and topped with ten sliced strawberries. Scrumptious!

9. Chia Seed Pudding

Have you tried chia seed pudding yet? Not only is it versatile by choosing your fruit flavouring, but it also helps to boost dietary fibre and antioxidants. Additionally, the type of fibre in chia seeds is soluble fibre which is digestion-friendly for those with loose bowels and/or constipation.

If making my Blueberry Chia Seed Pudding recipe, remember to use lactose-free milk AND split the recipe into two servings for a Low FODMAP portion of chia seeds (which is 2 tbsp at one serving).  

10. Mini Egg Muffins or Frittatas

Finally, for using leftover veggies, why not make Mini Egg Muffins or a frittata for an easy Low FODMAP breakfast? Absolutely LOVE this Make-Ahead Breakfast Frittata by our friends at Ignite Nutrition. Additionally, these two breakfast options make great leftovers for future lunch or dinner meals. Next, add a Low FODMAP fruit serving, rice/gluten free crackers, or sour dough bread to the side for a carbohydrate source.

TIP: Following the Low FODMAP diet can be challenging. Therefore, working with a trained dietitian is recommended to assist you through the stages of the diet (elimination, troubleshooting, and reintroductions). 

Bottom Line:

Coming up with Low FODMAP breakfast ideas doesn’t have to be daunting or overwhelming. Instead, become familiar with the foods that are low FODMAP and high FODMAP so that you can choose digestion-friendly options. Additionally, keep in mind that the Low FODMAP diet is not a long-term diet; the elimination phase is intended to last for two to six weeks in order to decrease symptoms. We then transition into challenges to see which FODMAP groups the individual is sensitive to. This process underscores the importance of working together with a dietitian to assist you in the journey.

Now it’s your turn! What are your go-to Low FODMAP breakfasts? Do you have make-ahead strategies? Ultimately, we hope you find inspiration (and re-visit) this post for Top 10 Low FODMAP Breakfast Ideas.  

Looking for more? Check out this post for more breakfast ideas! Apply FODMAP modifications as necessary)

25 Scrumptious Low FODMAP Breakfast Recipes To Start Your Day

[Last updated 5th November, 2018]

Have you been diagnosed with irritable bowel syndrome (IBS) and need to follow a low FODMAP diet?

Are you lacking ideas on what to eat for breakfast?

We’ve rounded up 25 scrumptious low FODMAP breakfast recipes to help start your day on the right foot.

Click the breakfast recipe photo or name for the full instructions and more photos.

Dark Chocolate Granola Recipe

Chocolate for breakfast? Yes please! This gluten free, dairy free breakfast option will be a hit amongst the chocolate lovers.

Mini Banana Pancakes

Not as light and fluffy as regular pancakes but more like mini slices of banana bread in pancake form.

Caramelised Banana With Low FODMAP Porridge

The caramelised bananas bring sweetness a lovely sweetness and cinnamon and vanilla give this breakfast a homely feel.

Quinoa Porridge With Berries And Cinnamon

A delicious alternative to regular porridge if you can’t tolerate or would prefer to use a gluten free option.

Low FODMAP Muesli 

Slightly sweet, nice and crunchy, totally addictive.

Low FODMAP Strawberry Smoothie 

A low FODMAP smoothie that’s perfect for busy mornings.

Salmon & Spinach Omelette With Cherry Tomatoes

Perfect for brunch or on a lazy Sunday morning.

Low FODMAP “Baked Beans” On Toast With Egg & Rocket 

Missing baked beans? This low FODMAP version is just like the regular version in taste and convenience.

Chocolate Porridge With Strawberries & Pecans 

If you love chocolate and you love strawberries, then this combo in porridge is perfect for you.

Low FODMAP Breakfast Wrap 

A savoury breakfast idea that can also help you increase your vegetables intake.

Tuna, Tomato & Oregano On Toast 

A protein and omega-3 rich savoury breakfast.

Baked Oatmeal Cups For One-The-Go

An easy grab and go option for breakfast.

Blueberry Lime Coconut Smoothie 

A yummy quick and easy breakfast option if you love smoothies.

Oat, Seed & Chocolate Granola Bars 

A nut free granola bar you can have zon the run.

Buckwheat Crepes & Berry Bruschetta 

Let your taste buds take a trip to Paris with these delicious crepes.

Oatmeal Cookie Breakfast Smoothie

A cool and creamy smoothie that has all of the great flavors of an oatmeal cookie. Plus high in fiber and protein!

Quinoa Berry Breakfast Bake

If you’re bored of your regular breakfast, then this recipe is for you. It tastes kind of like a sweet casserole type of dish.

Roasted Macadamia, Walnut & Maple Butter

A home-made nut butter spread to use on your favorite low FODMAP toast in the morning.

Scrambled Eggs with Smoked Salmon & Cream Cheese

A fancy breakfast that can be whipped up in less than 10 minutes.

Cornbread Muffins

These slightly sweet muffins are delicious served warm with some melted butter over the top.

High protein pancakes to keep you full through the morning.

Green Kiwi Smoothie

A quick and easy green smoothie consisting of grapes, kiwi and green vegetables.

This smoothie feels like your morning coffee and breakfast but all in one. Talk about efficient!

Gluten Free Chocolate Pancakes

You can never go wrong with chocolate for breakfast! These pancakes are a decadent delight.

A low FODMAP version of the traditional morning glory muffin.

The muffins combine banana, carrots, pineapple, nuts, raisins and coconut, plus added buckwheat flour for nutrition.

You’ve Got Low FODMAP Breakfast Recipes, What Next?

If you’re new to eliminating FODMAPs, I strongly recommend you read this guide.

If you are ready to move onto the reintroduction phase, read this guide.

If you’re looking for more recipes, see our dinner, vegetarian and low FODMAP snack ideas.

If you would like more information on which foods you can eat on a low FODMAP diet, click the button below to download a full list of low FODMAP foods. It’s free!

SEND ME THE LIST

Ease your IBS symptoms with this eating plan

Around 10-20 per cent of us suffer from irritable bowel syndrome, also known as IBS. According to the NHS, it’s a ‘common condition that affects the digestive system.’ Symptoms of IBS can include stomach cramps, bloating, diarrhoea and constipation, and these are usually caused by a sensitivity to certain foods – which is why we’ve spoken to the experts to create an IBS diet to boost sufferers’ health and wellbeing.

“Sprinting to the bathroom with an upset tummy is no fun, and if you also suffer from severe bloating after eating, or pains in your abdomen, it’s possible you may have irritable bowel syndrome (IBS),” reveals Helen Foster, author of ‘Beat The Bloat’. “The exact cause is unknown, but it’s definitely exacerbated by lifestyle factors, such as stress and food intolerance.”

This Anti-IBS Plan excludes the most common trigger foods – dairy and wheat – to give your body a chance to recover, while you establish which foods worsen your symptoms. IT’s advised to take a multivitamin while on this diet (try Centrum, £5.29 for 30 tablets, Boots) to boost your immune system. Probiotic supplements (such as Bio-Kult, £23.95 for 120 capsules) may help reduce the symptoms.

Limit your fruit intake. Many IBS sufferers have been found to be intolerant to fructose, a fruit sugar.

How to help control IBS

So, how can you help minimise the effects of IBS? Before making any dietary changes, it’s advised to book an appointment with your GP who may be able to refer you to a nutritionist or run tests. However, once diagnosed you can also try the following steps:

● Eat little and often and chew each mouthful at least 20 times. “Big meals overload your gut, which increases the chance that food will ferment in your bowel, creating gas – and excess gas is one of the problems that causes the pain of IBS,” says nutritionist Maria Griffiths.

● Keeping a food intake diary is a good way to identify what triggers your IBS. Also, note your mood and work schedule, so that you can easily see how lifestyle factors are affecting you.

● Know your fibre. Fibre comes in two varieties: soluble fibre (in oats and pulses) is known to soften your stools, thus helping IBS sufferers. But insoluble fibre (bran and wholegrain bread) acts as an irritant on your gut.

● Limit your fruit intake. Many IBS sufferers have been found to be intolerant to fructose, a fruit sugar.

● Drink plenty of water. “If you are dehydrated, your body absorbs water from stools, which makes them harder to pass and can aggravate IBS pain,” says nutritionist therapist Elizabeth Harfleet.

● Exercise daily. Brisk walking helps relieve stress and stimulates healthy contractions in your intestines, preventing constipation.

● Try Solgar Caricol (£23 for 20 sachets), which supports digestive wellbeing and gastrointestinal health.

Getty Images

The IBS seven-day eating plan

Please note that this eating plan does not replace any advice given by a doctor or nutritionist, and every person who suffers from IBS is different. If for any reason your symptoms worsen, then stop the diet until you have sought further advice.

Day 1

Breakfast Porridge made from 40g quinoa or rice or barley flakes with soya milk, rice milk or water. Serve with a handful of fresh raspberries.

Lunch Half a carton of any fresh soup. 2-3 rice cakes topped with mashed avocado.

Afternoon snack Pot of soya yoghurt, 2 Sesame Snap bars.

Dinner Chicken stir-fried with a little soy sauce, ginger, green peppers and mushrooms. Serve with basmati rice (50-75g dry weight)

Day 2

Breakfast 2-3 rice cakes topped with smooth almond or peanut butter and mashed banana. Glass of oat, rice or soya milk.

Lunch Open sandwich made from sliced pumpernickel or wheat-free rye bread topped with smoked salmon and sliced apple.

Afternoon snack Bowl of any berries served with oat cream or soya yoghurt.

Dinner 2-egg omelette filled with sautéed potato, spinach and red pepper served with steamed broccoli and a dab of red pesto.

Day 3

Breakfast Protein shake made from soya, rice or oat milk with a sachet of whey protein (try Solgar’s Whey To Go, £59. 25 from health stores or www.solgar.co.uk) mixed with few strawberries.

Lunch Sandwich made from two slices of pumpernickel or rye bread topped with sliced boiled egg, spinach and sliced tomato and a little low fat mayonnaise.

Afternoon snack 2-3 Ryvita or rice cakes topped with smooth nut butter and mashed banana.

Dinner Grilled fillet of any white fish served with ratatouille and mashed sweet potato.

Day 4

Breakfast Cornflakes, Rice Krispies or Special K topped with soya, rice or oat milk. Top with berries.

Lunch Greek-style salad made from chopped lettuce, tomato, olive and feta cheese.

Afternoon snack Piece of rye toast topped with smooth nut butter.

Dinner Grilled chicken breast served with quinoa and roasted vegetables.

Day 5

Breakfast Soya yoghurt served with chopped banana and berries.

Lunch Supermarket rice and vegetable salad served with tinned tuna or crab meat, on a bed of rocket.

Afternoon snack 2-3 rice cakes topped with mashed avocado.

Dinner Lamb chop served with mashed peas and roasted red peppers and courgette.

Day 6

Breakfast Pumpernickel or rye toast topped with poached or scrambled egg.

Lunch Tinned salmon or sardines served with served with low fat supermarket potato salad and unlimited rocket and tomato

Afternoon snack 2 Sesame Snaps and a banana.

Dinner 4-6 scallops pan-fried with a little lemon, served with asparagus and sweet potato mash

Day 7

Breakfast Quinoa or rice porridge, as day one, topped with a pinch of cinnamon and a few sultanas.

Lunch Half a carton of fresh soup served with a slice of rye toast topped with hummus and unlimited salad of rocket, tomato and beetroot

Afternoon snack Bowl of berries served with soya yoghurt or oat cream

Dinner Tuna, salmon or trout fillet, pan-fried. Serve on a bed of spinach with passata drizzled over the top, with 50g (dry weight) of basmati rice

Remember: This diet may not suit everyone, and if you’re still experiencing symptoms it’s important to see your doctor as soon as possible. After all, no-one needs bloating ruining their day.

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Low FODMAP Breakfast Recipes – Hey Nutrition Lady

Figuring out what to eat for breakfast if you’re sensitive to FODMAPs can be a real challenge.

Many traditional breakfast foods like bagels, toast, and breakfast cereal are high FODMAP and can trigger a reaction in those who suffer from IBS  or other FODMAP sensitivities.

Vegetarians need to be especially mindful with their menu planning as so many plant-based options, like beans, legumes, and many fruits and vegetables are high FODMAP.

Worry not, though. With some careful planning and a good selection of Low FODMAP Breakfast Recipes, you can be enjoying the most important meal of the day without tummy troubles.

What the heck are FODMAPS?

If you’re wondering what the heck FODMAPs are, I recommend you start this post that breaks it down: What are FODMAPs. You’ll find a ton of information there, and a printable FODMAP food chart that will help get you started. 

You can also find a great list of Low FODMAP Snacks to get you through the day!

Keep in mind that when it comes to FODMAP sensitivity, many people are reactive to some but not all foods that are high in FODMAPs.

With IBS there tends to be a cumulative effect as well, so you may find that it’s find to eat a small portion of a moderate FODMAP food, but if you eat too much of that food or too many days in a row, you’ll run into trouble.

Some of the Low FODMAP Breakfast Recipes below contain what the researchers at Monash University have determined is a tolerable level of a FODMAP containing food, such as yogurt, cheese, or oats.

It’s important to keep in mind that everyone is different, and while a small portion of lactose-containing yogurt might be fine for one person, it might be completely off limits for another.

This is something you can determine with a FODMAP elimination diet, which is something I recommend you do with the guidance of a FODMAP-trained health care professional.

Let’s get into the recipes!

Here are 12 Low Fodmap Breakfast Recipes to get your day started with a happy tummy!

1. Chia Pudding

Chia seeds are low FODMAP at 2 tablespoons per serving, which is exactly the amount that a single serving of this Chia Pudding Recipe calls for. I use a small amount of yogurt in my chia pudding, but you can either replace it with almond milk or opt for lactose-free yogurt.

If you’re looking for a unique spin on chia pudding, this Matcha Chia Pudding from Drive Me Hungry looks incredible.

How to make Chia Pudding

How to make Chia Pudding – this easy make-ahead recipe soaks overnight in the fridge for a gut-friendly breakfast. Easily made vegan, this simple chia pudding is for everyone to enjoy!

Check out this recipe

2. Low FODMAP Breakfast Bars

Everyone needs a good breakfast on the go, and these Low FODMAP Breakfast Bars from The FODMAP Formula are the perfect thing! They do contain oats, peanuts, and pomegranate arils, all of which are FODMAP triggers if you eat too much.

The amounts outlined in the recipe are considered safe by the Monash researchers so long as you measure carefully and don’t eat more than 1.5 servings.

Low FODMAP Breakfast Bars

Made with oats, peanuts, and FODMAP-friendly chocolate chips, these Low FODMAP breakfast bars are the perfect breakfast on the go for a busy day.

Check out this recipe

3. Egg in a Squash Hole

if you eat eggs, they’re a great low FODMAP breakfast option. You can bulk-prep scrambled eggs to make your mornings a cinch, make perfect hard-boiled eggs, or go for a classic poached egg.

If you want a fun take on a classic egg breakfast, Egg in a Squash Hole is a great low FODMAP recipe to make.

Egg In A Squash Hole

Egg In A Squash Hole – Eggs are baked in rings of roasted squash for a delicious, healthy, fun seasonal breakfast the whole family will enjoy. 

Check out this recipe

4. Low FODMAP Chocolate Strawberry Overnight Oats

Overnight oats are a meal-prepper’s dream come true, but did you know that soaking the oats also makes them easier to digest? Many people with IBS can tolerate a ½ cup serving of oats, so overnight oats like these Chocolate Strawberry Overnight Oats from Fun Without FODMAPs are a great Low FODMAP Breakfast recipe.

Low FODMAP Chocolate Strawberry Overnight Oats

Make breakfast a breeze with Low FODMAP Chocolate Strawberry Overnight Oats. Quickly prep at night and have a FODMAP-friendly fiber-packed option ready to go when you wake up.

Check out this recipe

5. Indonesian Black Rice Pudding

If you haven’t tried Indonesian Black Rice Pudding before, I urge you to give it a try. My take on the traditional recipes is dairy-free, just barely sweetened, and completely gluten-free.

Very fibrous grains such as black rice should be enjoyed in moderate servings if you suffer from IBS, but a ¾ cup serving of this black rice pudding makes a great low FODMAP breakfast.

Indonesian Black Rice Pudding

Indonesian Black Rice Pudding is a healthy vegan recipe that’s perfect for breakfast or dessert! Made with coconut milk and naturally sweetened with coconut sugar, this rice pudding recipe can be made on the stove top or in the Instant Pot. 

Check out this recipe

6. Low FODMAP Quinoa Porridge with Berries and Cinnamon

If you suffer from IBS and know you can’t tolerate even a small portion of oats, this quinoa-based porridge from A Little Bit Yummy is a great low FODMAP breakfast option for you.

According to Monash University, one low FODMAP serving of quinoa is 50g which is about 1 cup of cooked quinoa.

Low FODMAP Quinoa Porridge with Berries and Cinnamon

For a quick and easy low FODMAP breakfast, this quinoa porridge is warm, comforting, and filling.

Check out this recipe

7. Baked Eggs with Spinach and Ricotta

Soft cheeses such as ricotta are high FODMAP due to their lactose content, however, the Monash team has determined that ricotta is tolerated as low FODMAP in servings of 40 grams or less, and is considered moderate-FODMAP from 40-100 grams.

If you are very sensitive to lactose, you can try making this Baked Eggs with Spinach and Ricotta dish with lactose-free or vegan ricotta, or reduce the amount of ricotta per serving from ¼ cup to 2-3 tablespoons.

If you’re a cheese lover like me and are curious about what cheeses are low in FODMAPs and what amounts are safe, check out this excellent article on low FODMAP cheese options from A Little Bit Yummy.

Ricotta and Spinach Egg Bake

Ricotta and Spinach Egg Bake is an easy, protein-packed meal that’s perfect for breakfast or dinner. Baked in individual ramekins, this healthy vegetarian dish goes from oven to table in just 15 minutes. 

Check out this recipe

8. Paleo Museli

There’s no need to feel left out of the breakfast buffet if you can’t eat traditional muesli. My girl Sarah from Sustainable Cooks has got your back with this grain-free Paleo Muesli recipe.

Note that this recipe calls for cashews, which are a high-FODMAP nut. If you’re sensitive to cashews you’ll need to omit them and add extra coconut flakes or almonds in their place.

Also be sure to check the Monash guidelines for save serving sizes when it comes to nuts in general, as they can be triggering for many IBS sufferers.

Paleo Muesli

Crunchy and naturally sweet, this coconutty Paleo Muesli is a hardy and delicious grain-free breakfast. An easy recipe using dried fruit and maple syrup, these delightful paleo granola clusters are also vegan and dairy-free.

Check out this recipe

9. Sweet Potato Toast

Have you ever tried making Sweet Potato Toast? It’s a bit of a misnomer, to be honest, but it’s a fun way to mix up your low FODMAP breakfast routine. This recipe from Tara Rochford Nutrition is a great base, and can be topped with your favourite low FODMAP toast toppings.

Sweet Potato Toast

This twist on a classic is a fun way to eat sweet potatoes at the start of the day – sweet potato toast! Top it with sweet or savory toppings and enjoy!

Check out this recipe

10. Low FODMAP Potato Rosti

Potato Rosti is one of my favourite low FODMAP breakfast ideas. I love topping them with a poached egg or, like in this recipe from The Fussy Fodmapper, with a dollop of lactose-free yogurt.

Low FODMAP Potato Rosti

These potato rosti are great addition to a big breakfast plate. Serve them with poached eggs, grilled tomato, or a FODMAP friendly serving of avocado.

Check out this recipe

11. Strawberry Chia Jam

If you’ve found a good gluten-free or traditionally-made sourdough bread that’s FODMAP friendly and you’re looking for something to smear on it, give this Strawberry Chia Jam a go!

Unlike traditional jam it’s just barely sweetened with a tablespoon or two of maple syrup, making it a great low FODMAP breakfast option.

Strawberry Chia Jam

This Strawberry Chia Jam is made with only a handful of ingredients, is free from refined sugar, and takes just 15 minutes to make. You can make chia jam with either fresh berries or frozen fruit for a healthy low sugar homemade jam that literally anyone can make.

Check out this recipe

12. Instant Pot Sous Vide Egg Bites

For a make-ahead breakfast that will make you shake your head at those over priced coffee shop egg bites, these Instant Pot Sous Vide Egg Bites from Sustainable Cooks are your golden ticket.

These are dairy free, endlessly adaptable, and the recipe includes instructions for making them in your oven if you don’t have an Instant Pot.

Instant Pot Sous Vide Egg Bites

Learn how easy it is to make this awesome copycat Starbucks Instant Pot Egg Bites recipe. This recipe also teaches you how to make these Whole30 and paleo bites in the oven. These paleo sous vide egg bites are a game changer for fast breakfasts.

Check out this recipe

Looking for More?

Check out this list of Low FODMAP Snacks!

For more details: What Are FODMAPs?

A Guide to Protein for Vegetarians and Vegans

A Guide to Plant-Based Calcium

Sample menu recommended for ischemic heart disease and atherosclerosis

Read also

AN EXAMPLE ONE DAY MENU FOR PATIENTS WITH RHEUMATISM IN THE ACUTE PHASE OF THE DISEASE

APPROXIMATE ONE DAY MENU FOR RHEUMATIC PATIENTS IN THE ACUTE PHASE OF THE DISEASE
First breakfast: soft-boiled eggs (2 pieces), oatmeal porridge, tea with milk. Second breakfast: apple without sugar.Lunch: vegetarian cabbage soup without salt (half portion), boiled meat with noodles, jelly

Approximate diet menu on the 3rd – 4th day of illness (when the exacerbation subsides)

Approximate diet menu on the 3rd – 4th day of illness (when exacerbation subsides)
1st breakfast: liquid mashed rice porridge (or semolina, buckwheat) without oil, weak and unsweetened tea or milk jelly.2nd breakfast: mineral water “Borjomi” or “Slavyanovskaya” (1 glass), fruit

Nutrition after myocardial infarction and in chronic ischemic heart disease

Nutrition after myocardial infarction and chronic coronary heart disease
The most common cause of myocardial infarction is coronary heart disease. In most cases, the cause of insufficient blood supply to the heart muscle is atherosclerosis

Sample menu recommended for ischemic heart disease and atherosclerosis

Sample menu recommended for ischemic heart disease and atherosclerosis
Breakfast: milk rice porridge, protein omelet, barley coffee with milk.Second breakfast: baked apple, rosehip broth. Lunch: vegetarian soup from vegetables (potatoes, carrots, green peas),

APPROXIMATE MENU PER WEEK FOR STOMACH AND DUEDENAL PURPOSE (DIET 1a)

APPROXIMATE MENU PER WEEK FOR GASTROUS AND DUEDENAL PURPOSE (DIET 1a)
MONDAY First breakfast: slimy rice porridge, scrambled eggs, milk.Second breakfast: milk. Lunch: slimy oat milk soup, boiled meat soufflé, dried fruit compote. Afternoon snack:

APPROXIMATE MENU PER WEEK FOR STOMACH AND DUENAL PURPOSE (DIET 1b)

APPROXIMATE MENU FOR A WEEK FOR STOMACH AND DUENAL PURPOSE (DIET 1b)
This therapeutic food is recommended for patients with gastric ulcer and duodenal ulcer, acute gastritis and chronic gastritis with preserved secretion after withdrawal

7.1. Medical nutrition for ischemic heart disease

7.1. Nutritional therapy for ischemic heart disease
Among the diseases of the cardiovascular system, atherosclerosis, ischemic heart disease (IHD), myocardial infarction, hypertensive

are considered the most common, prone to long-term, frequent exacerbations

Lacto-ovegetarian diets for coronary heart disease

Lacto-ovegetarian diets for coronary heart disease
For therapeutic purposes, patients with coronary artery disease are recommended four variants of lacto-ovegetarian diets: the main variant of the basic lacto-ovegetarian antiatherogenic diet (VA) and three of its variants adapted for individuals

Business breakfast for users of SAP systems “Test drive of the Oracle Exadata machine”

IBS and Oracle invite you to take part in the Oracle Exadata Machine Test Drive – a business breakfast for SAP systems users, which will take place on November 27 at the Autoville Cultural Center, Moskvich restaurant, Library hall.

Benefits of a “test drive” from IBS and Oracle: You will learn how to increase the performance of SAP systems and reduce the cost of maintaining the infrastructure of SAP installations by using the Oracle Exadata database machine.

SAP users have traditionally faced the fact that SAP infrastructures are constantly becoming complex – servers, storage, networks, operating systems, databases and middleware are required. All of this has to be ordered, configured, installed, tested and maintained.As a result, deploying, expanding and, most importantly, maintaining ERP systems becomes an extremely long and complex process. All this requires the participation of a large number of qualified personnel who need to be regularly trained.

During this seminar, the listeners will get acquainted with the options for solving these problems based on the Oracle Exadata solution, as well as with examples of using this complex among Russian clients.

Main topics of discussion:

• Oracle Exadata for SAP-based systems and the benefits of this approach.
• Acquaintance with the experience of Russian clients using this solution.
• Demonstration of practical experience of migrating SAP ERP to Exadata.

A meeting with experts, exchange of views and an interesting discussion awaits you!

Participation in the event is free, preliminary registration is required!

Address and directions
By car: free access from Komsomolsky Prospekt, Bolshaya Pirogovskaya or Garden Ring at any time of the day – http: // www.autoville.ru/index.php/aboutkom/shemaproezda

For more information, you can contact the marketing manager Olga Lebidko:
Tel. +7 (495) 967 8080, ext. 3084, mob. +7 (926) 906 2186, e-mail: [email protected]

Presentations

SAP on Exadata: Faster, more convenient, cheaper! (1.63Mb)
Maxim Isaev, Head of the Department of Specialized Hardware and Software Systems, IBS

Oracle Exadata Database Machine for SAP Applications (1.98Mb)
Vadim Gusev, Chief Sales Consultant, Oracle CIS

Experience in testing and migrating SAP ERP to Oracle Exadata (2.27Mb)
Yuri Pudovchenko, FORS Distribution

A new round of development of optimized software and hardware systems (1.34Mb)
Vadim Gusev, Chief Sales Consultant, Oracle CIS

Download all presentations in one archive (6.01Mb)

Power supply for IHD

Gasthof Mang, Ybbs an der Donau – 2021 price update

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90,000 Breakfast or dinner ?. Culinary articles and life hacks

Doctor Boris Akimov ponders whether it is necessary to give up one meal in favor of another.

The testament of Alexander Vasilyevich Suvorov “Eat breakfast yourself, share lunch with a friend, give dinner to the enemy” is probably known to everyone. One of my colleagues, a psychotherapist, lives by this principle: he has a hearty breakfast at 8 in the morning, lunch at 13-15 and has a light supper at 18. I adhere to the Buddhist rule: “You have to earn breakfast.” And I have a light breakfast no earlier than 10 o’clock in the morning. And I prefer exercise to early breakfast. Which of us is right?

Of course, there are as many ways of life as there are people, but the physiology of digestion is the same for all people and has not changed at all since the time of Adam and Eve:

– the physiological basis of hunger – a decrease in blood sugar and a decrease in glycogen stores in the liver and muscles;

– primary, gastric, saturation occurs when the stomach is filled by 2/3, secondary, true, that is, satisfying appetite – after 1.5-2 hours, when a sufficient amount of digested substances enters the bloodstream;

– for an average volume of food, the time of the digestive process in the stomach is 3.5 hours, and in the small intestine – 10–12 hours;

– the gastrointestinal tract is maximally active from 11.00 to 13.00 and from 16.00 to 18.00, and passive at night;

– the entire digestive process before evacuation from the rectum takes 24–36 hours. A healthy person has one chair, at least twice a day.

We’re eating to replenish our energy reserves. During the night, our body rested and is ready to work for 3-4 hours without replenishing energy. After sleep, we don’t feel hungry for long enough. The digestive system rests up to 10-11 hours. To have breakfast before this time is to forcibly turn on the gastrointestinal tract.The only thing to do when you wake up is to drink a glass of clean water or a cup of green tea without sugar. I never eat early breakfast, even if the previous day was hungry, because the body rested overnight and thus replenished energy resources. And if I’m very busy in the morning, I don’t eat breakfast at all – right after lunch.

If breakfast can be discussed, then there is no disagreement about dinner – a plentiful late dinner is unhealthy. After 19.00 hours, the activity of the gastrointestinal tract decreases on the eve of a night’s rest. Intestinal peristalsis and the secretion of digestive enzymes cease. Food eaten at night forcibly makes the organs that want to rest to work. The digestion mechanism is disrupted and leads to an increase in fermentation processes. Do not eat fruit at night – they will certainly ferment in your intestines. Excitation of the autonomic nervous system affects the quality of sleep and provokes nocturnal attacks of diseases such as coronary artery disease, hypertension, bronchial asthma.As a doctor can say: every third stroke occurs at night in a dream.

Although food intake increases blood flow to the gastrointestinal tract and causes drowsiness, which is used by people suffering from sleep disorders, eating after 21 hours is unnecessary – the body reduces overall energy metabolism. That is why eating at night maximizes fat formation. Lyudmila Markovna Gurchenko had a very firm rule: do not eat after 18.00. And she did not experience any problems with hunger.A rare woman did not envy her waist. And why are you worse? The best food after 10 pm is sleep. And the best food before bed is a walk in the fresh air. By the way, eating, like sleeping, is desirable at the same time.

Avoiding a late and heavy dinner is the first and easiest step to lean and healthy. And to have breakfast or not, decide for yourself!

90,000 Let’s feed the heart. What foods are needed for coronary artery disease | Proper nutrition | Health

The head of the department of cardiovascular pathology of the Clinic of the Research Institute of Nutrition of the Russian Academy of Medical Sciences, Candidate of Medical Sciences Alfred Bogdanov answers the readers’ questions.

Vitamins plus fiber

Why is it advised to eat more vegetables for heart disease?

Alexandra, Kolomna

– Vegetables are an excellent source of vegetable fiber. Once in the intestines, it, like a sponge, absorbs some of the cholesterol, which is released there along with bile, and naturally removes it from the body.

This improves fat metabolism and reduces the severity of atherosclerosis.Vegetable fiber is also found in buckwheat, brown rice, oatmeal (but only those that need to be cooked for a long time), bran. They also need to be included in the diet.

Another plus of vegetables – they are a source of many vitamins. With heart problems, the need for them increases. For example, if healthy adults need 75-90 mg of ascorbic acid per day, then with coronary heart disease – at least 100 mg. Of course, you cannot get all the vitamins from vegetables (often you need to take pharmaceutical preparations for this), but you need to eat as much of them as possible.

Fat to fat strife

In case of coronary heart disease, it is recommended to reduce the intake of cholesterol. It turns out that fatty foods should be almost completely eliminated?

S. Semenova, Lipetsk

– Ischemic heart disease occurs when coronary arteries (which carry blood to the heart) become affected by atherosclerosis. Due to cholesterol plaques, the lumen of these vessels decreases, the heart does not receive enough oxygen and cannot work properly because of this.Therefore, it is very important to ensure that too much cholesterol does not enter the body with food. But this does not mean that you need to completely abandon fatty foods.

The daily intake of cholesterol in atherosclerosis and coronary artery disease is not more than 300 mg. In 100 g of pork, from which the visible fat was cut, it is about 90 mg, in the same amount of hard cheese – from 80 to 120 mg. The consumption of such products as sour cream, butter, beef, lamb, sausages will certainly have to be limited, but they should not be completely excluded.

It should not be forgotten, however, that fat is different. These foods contain mainly saturated fatty acids. But there are also monounsaturated and polyunsaturated acids (and this group is divided into omega-3 and omega-6 acids). They are good for blood vessels and must be obtained from food.

Monounsaturated fatty acids are found in olive oil. With ischemic heart disease, it should be consumed at 5-10 g per day, that is, 1-2 teaspoons.

There are many omega-3 polyunsaturated fatty acids in sea fish – mackerel, herring, sardines, halibut.A piece weighing 100 g is enough to meet the daily requirement.

Sources of omega-6 polyunsaturated acids are unrefined vegetable oils: sunflower, rapeseed, mustard. You need to eat a total of one tablespoon per day.

What does candy have to do with it?

The doctor who is observing me for coronary artery disease recommended to eat fewer carbohydrate foods. I understand about fats – they contain cholesterol. But how can bread or candy affect the heart?

Sergey Ivanovich, Kaluga

– Your doctor is right: in case of diseases of the heart and blood vessels, you need to make sure that the proportion of carbohydrates in the diet does not exceed the norm.It is especially important to control the consumption of refined carbohydrates: sugar, sweets, muffins, fruit juices. There are at least two reasons for this.

First, foods rich in such carbohydrates are very high in calories. If you eat a lot of them, excess weight quickly appears. To supply a large body with blood, the heart is forced to work hard, it needs more oxygen, and in fact, with coronary heart disease, oxygen starvation is observed even without this. In addition, with a set of each extra kilogram, the liver begins to produce 20 mg more cholesterol, so the coronary arteries are increasingly affected by atherosclerosis.

Secondly, people with coronary artery disease often have problems with the absorption of glucose, which is found in carbohydrate foods. Not so long ago, a large study was conducted, during which experts analyzed data from patients with coronary artery disease from 25 countries. At the same time, 73% of men and 81% of women were diagnosed with diabetes mellitus or prediabetes.