Gut-friendly breakfasts - Women's Running Magazine

Gut-friendly breakfasts

Author: Women's Running Magazine

Read Time:   |  November 19, 2015

Many of our readers come to us with complaints of IBS affecting their running. Although there are no specific tests for IBS, many patients have an increase in bowel sensitivity, often triggered by certain food groups, anxiety or a stressful event or situation. Symptoms include diarrhoea, stomach cramps, constipation and bloating. Many people find it beneficial to follow a low FODMAP’s diet to reduce these debilitating symptoms. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are sugars found in certain foods that pull more water into the digestive tract and may not digest properly, causing fermentation. Examples of these sugars include:

  • Fructose: found in fruits, honey and high-fructose corn syrup
  • Lactose: found in dairy
  • Fructans: found in wheat, garlic and onion
  • Galactans: found in legumes such as soybeans and lentils
  • Polyols: found in stone fruits such as avocados and cherries, as well as sweeteners like mannitol, sorbitol, xylitol and isomalt

We’ve teamed up with Liana Bonadio, technical Nutritionist at the NutriCentre, to bring you three low-FODMAP breakfast recipes to try. These recipes are not only gut friendly for IBS sufferers but contain a good balance of carbohydrates, protein and fats to help maximise your glycogen stores, build muscle and prevent muscle breakdown. It’s important that these ingredients aren’t new to you, so make sure you test the recipes for tolerance before race day.

Oaty Chia pudding

Chia pudding with coconut milk and fresh berries. top view


  • ½ cup gluten free oats
  • 1 tbsp chia seeds, mixed with ½ cup unsweetened coconut milk. Allow this to sit for at least an hour so the mixture becomes gelatinous
  • ½ cup raspberries
  • ½ cup strawberries
  • ½ cup shredded coconut
  • 1 tbsp chopped walnuts


  1. Layer all ingredients in a jar and enjoy!

Scrambled eggs and smoked mackerel

Smorrebrod - danish sandwich with scrambled eggs and smoked mackerel


  • 1 tbsp olive oil
  • 2 eggs
  • 2  tbsp chopped chives
  • 1 tomato – diced
  • salt and pepper to taste
  • 1 slice gluten-free Low-FODMAP bread.
  • 2 smoked mackerel fillets


  1. Crack the eggs into a small bowl and beat lightly.
  2. Heat the olive oil in a pan over a medium heat. When hot, add the chives and diced tomatoes. Cook for about 4 minutes or until tomatoes start to breakdown.
  3. Add the eggs and salt and pepper to taste. Continue to cook while stirring until eggs are done. Serve immediately.

Porridge with blueberries

Oatmeal porridge in bowl with blueberries


  • 1 cup whole rolled oats
  • 1 cup water
  • ¼ tsp sea salt
  • ½ cup blueberries
  • 1/2 tsp ground cinnamon
  • 1/8  tsp ground cardamon
  • 1/8 tsp ground nutmeg
  • 1 tsp maple syrup
  • 1 cup almond or coconut milk
  • ¼ cup chopped walnuts
  • 1 tablespoon ground flaxsee


  1. Combine oats, water, milk and salt in a saucepan and bring to the boil over a medium heat.
  2. Lower the heat and simmer gently for about ten minutes, mixing in the spices and stirring occasionally.
  3. Once the porridge is a creamy consistency, take it off the heat and let it cool slightly.
  4. Serve with the blueberries, chopped walnuts and flaxseed.

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NMA’s 2020 Lifestyle Magazine of the Year, Women’s Running provides expert advice on gear and training, motivation from your favourite runners and the latest running news.

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