Check Out these 30 Low-FODMAP Breakfast and Brunch Recipes!

joana mygutfeeling
Joana from

I have some things in common with my friend Joana over at  We both speak Portuguese (although it’s her native language so she’s a bit more proficient!), we both have sensitive guts and IBS, we both feel better due to the low-FODMAP diet changing our lives and we LOVE to cook good food.  I love the array of recipes and the beautiful photos on her blog and if you have any friends that speak Portuguese she has a section about the low-FODMAP diet written in Portuguese and all her recipes are also translated as well.

A couple times now Joana has invited myself and other talented professionals who create recipes and blog about the low-FODMAP diet to take part in a roundup of low-FODMAP recipes.  The most recent roundup included 30 low-FODMAP breakfast and brunch recipes.  There’s a lot of variety, as well as tasty and delicious-looking recipes.  Check them out and start your day symptom free with one of these delicious ‪#‎lowfodmap‬ Breakfast & Brunch recipes!


You can also pin these awesome recipes for later:

Here’s a picture below of one of my newest recipes which was included in Joana’s list.  It’s from my new book The Everything® Low-FODMAP Diet Cookbook.  You can purchase it from these booksellers: Amazon:, Barnes & Noble:, Indiebound: and Target: Publisher: F+W Media.


Low-FODMAP Overnight Banana Chocolate Oats from The Everything® Low-FODMAP Diet Cookbook. Photo Kelly Jaggers. Publisher: F+W Media.
Low-FODMAP Overnight Banana Chocolate Oats from The Everything® Low-FODMAP Diet Cookbook. Photo Kelly Jaggers. Publisher: F+W Media.

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Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme




How to Make: Pão de Queijo – Low-FODMAP, Gluten-Free, Low in Lactose

How to Make: Pão de Queijo – BonCalme & FODMAP Life
This recipe is low-FODMAP, gluten-free and low in lactose because we use lactose-free milk and Parmesan cheese.  Get a printable version of the recipe here.

Chef Marcos, my dear friend joins me in this film. He was born in São Paulo and is of Lebanese and Italian decent. Being influenced by those two cultures in one of the most awesome countries in the world, he makes the most delicious foods! In this video he shows you how to make my low-FODMAP and healthier version of Pão de Queijo.

So what is Pão de Queijo? A.k.a. “cheese balls” to Americans they are cheese-flavored breads which are a very popular snack and breakfast food in Brazil. You can also find similar versions in Colombia, Argentina and Paraguay. We made them with tapioca flour but they can also be made with cassava flour if you can find it. We also used unrefined organic coconut oil instead of a highly-processed vegetable oil. Also, lactose-free milk instead of regular milk makes this recipe low-FODMAP as well as Parmesan cheese which is low in lactose. You can also experiment with different cheeses.

My husband is Brazilian and every time I go to Brazil I just NEED to have some of these! You can find them easily in airports and bus stations, usually sold by the franchise Casa do Pão de Queijo, but the best are usually made in local bakeries or at truck stops and you’ll also see them in supermarkets. The best Pão de Queijo I ever had was at a truck stop between the city of Londrina and Curitiba.

Learn to speak Portuguese:
Thank you! = Obrigada (f) Obrigado (m)
Have a nice day! = Tenha um bom dia!
I love Pão de Queijo = Eu amo Pão de Queijo 🙂

Want to learn how to say Pão de Queijo? This is the best way I can show you! Powm-gee-kay-joo or Click this link:

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