Oat Porridge with Fruit and Toasted Seeds

For people with a sensitive gut oat bran may be gentler on the gut than rolled oats. Both are low in fermentable carbohydrates but some people may find they can tolerate oat bran better.

Blueberry, Banana and Cardamom Pancakes

You would not guess it but these pancakes do not contain a grain of flour, yet they hold together really well. They are incredibly easy and quick to make if you have a stick blender or a liquidiser.

 Health Benefits  - low FOFMAPS

Pineapple, Banana and Orange Smoothie

This is the closest thing to sunshine in a bottle. Pineapple, orange and banana are all OK to eat if you have a sensitive gut as long as they are not over ripe. A breakfast smoothie is a great way to get some energy, liquid and fibre onboard first thing in the morning especially if you do not feel like eating cereals. To make this smoothie more filling you can add a teaspoon or two of lactose free yogurt. A pineapple can be cut up and stored in the fridge for up to a week. It can also be frozen in chunks and defrosted as required.

 Health Benefits  - low FOFMAPS, 1 of your 5-A-Day, High is Vitamin C

Hot Smoked Salmon, Wilted Spinach and Lemon Salad

Spinach is a vegetable that is tolerated by most people with a sensitive gut and it complements smoked salmon very well. The sweetened lemon cuts through the richness of the salmon.

  Health Benefits  - low FOFMAPS, source of iron and Omega-3