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5 Easy Breakfasts for Intolerance Sufferers

When you discover your food sensitivities it can be a mix of emotions. On the one hand you're so pleased to have received answers for your uncomfortable symptoms and to have a treatment plan that relieves them. On the other hand it can be upsetting to see some of your favourite foods have to be restricted.

At Food Intolerance Australia, our mission is to help you regain the ability to consume your favourite foods. Our simple three step process helps our patients to restore optimum gut health so that they can return to a highly varied diet - including foods they are currently sensitive to.

Meanwhile however, you just need good breakfast substitutes that can keep you feeling fresh, full and energised- even if you're gluten, egg and dairy free. Here's our top 5:

1) Protein green smoothie: A mix of protein powder, berries, avocado and kiwi. This smoothie has a good mix of protein, fats, fibre, digestive enzymes and antioxidants to give you a great start to the day. If you keep the avocado to 1/4 or less, this is also low fodmap. The kiwi and avocado are also natural laxatives - for those who need a little help in the mornings. For the protein powder we usually recommend collagen protein or hemp protein as these are the least reactive.


  • 2 x kiwi fruit

  • 1/4 cup berries

  • 1/4 avocado

  • 2tbsp protein powder (vanilla works best)

Directions: Mix with 1-2 cups water and blend. The avocado makes this smoothie quite creamy but add almond milk or coconut milk if you'd like it to be a little thicker and creamier.

2) Sorghum 'porridge' w' coconut cream and berries: For those who like a warm breakfast, finding out you're intolerant to oats can be disappointing. Never mind, this easy porridge substitute is a healthy, high fibre option that takes minutes to prepare.


  • 2 gluten free weet-bix

  • 2-3 Tbsp coconut cream

  • 2-3 Tbsp of hemp seeds

  • 1/2 to 1 cup hot water

  • Berries or other preferred fruit

Directions: Pour hot water over weet-bix (gluten free ones) and allow to absorb. Mix together to form a porridge.Top with coconut cream, hemp seeds and your chosen fruit.

3) Gluten free, dairy free pancakes (can also be made egg free): If you’re dairy free and gluten free you may be missing your Sunday morning breakfast treat. It can be challenging to adapt the ingredients and find the perfect recipe. We've got you covered - click here

4) Salmon steak w' greens and brown rice: This one's a bit more effort but great for those who need something a bit more substantial. Ideally, you'd pre-cook the salmon steak or enjoy it as leftovers from dinner the night before. Greens cook quickly in just a few minutes, the brown rice can be either pre-cooked, however as a quick and easy go to, you can use Tildas Brown Rice sachets to microwave ready in 90 seconds.

Note: It probably won't turn out like the image used but isn't it pretty! I had to use it!


  • 1 x salmon steak (pre-cooked ideally)

  • 2 cups greens (green beans cook quickly and are full of protein and fibre to keep you full)

  • 1/2 a sachet of Tildas Brown Basmati rice or 1 cup of pre-cooked brown rice


  • Steam green beans, microwave the rice, re-heat salmon if preferred. Serve hot.

Tip: The WHO recommends we eat fish only 3 x weekly due to mercury contamination.

5) Home made granola w' coconut yoghurt and fresh berries: This one's delicious and really shouldn't take too much effort. You're simply covering the nuts in cinnamon and then toasting in a large pan before serving with fresh coconut yoghurt and fresh fruit. You could also include rice flakes, quinoa flakes or (if you tolerate them) could use oats.


  • 1/2 a cup of mixed nuts

  • 1 tsp coconut oil

  • 1 tsp cinnamon

  • Optional: a drizzle of honey or maple syrup

  • 1 Tbsp coconut yoghurt

  • 1/2 to 1 cup of chosen fruit


  • Coat nuts with cinnamon (and a light drizzle of honey or maple if using)

  • Add to a large fry pan with the coconut oil

  • Stir over a medium heat to toast nuts. This should take just 2-3 mins.

  • Serve with coconut yoghurt and fresh fruit

Tip: If you'd like to, add 1/2 a cup of rice flakes/quinoa flakes or oats (if you tolerate them) when toasting. These should be toasted for a little longer, so toast them for 5 minutes or so prior to adding the nuts. Stir continuously.



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