Kiwi and Strawberry Yogurt Bowl

Starting your day with a kiwi strawberry yogurt bowl gives you a satisfying breakfast that’s gentle on your digestive system. This low FODMAP yogurt bowl combines fresh fruit with lactose-free yogurt to create an IBS friendly breakfast that won’t trigger symptoms. You’ll need about 5 minutes to prepare this easy low FODMAP breakfast.

This guide is suitable for anyone following a low FODMAP diet, whether you’re in the elimination phase or have already identified your triggers. You’ll need a bowl, a spoon, and access to lactose-free yogurt and fresh fruit. The recipe stays within FODMAP serving limits to keep your stomach comfortable whilst delivering flavour and nutrition.

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Why this yogurt bowl works for sensitive stomachs

Both kiwi and strawberries are considered low FODMAP when you stick to the right portions. Strawberries remain low FODMAP up to 140g (about 10 medium berries), whilst kiwi is safe at two medium fruits. These serving sizes let you enjoy sweet, fresh fruit without worrying about fructose overload that can trigger IBS symptoms.

Lactose-free yogurt forms the base of this FODMAP friendly breakfast recipe because regular yogurt contains lactose, a common trigger for people with IBS. Lactose-free options provide the same creamy texture and protein content without the digestive distress. Greek-style lactose-free yogurt works particularly well as it’s thicker and keeps you fuller longer.

The combination is gentle on your system because you’re getting easily digestible protein from the yogurt, natural sugars from the fruit in safe amounts, and fibre that won’t irritate your gut. This balance helps maintain stable energy levels throughout your morning whilst supporting healthy digestion. The vitamin C from both fruits also supports your immune system, which matters when you’re managing a sensitive digestive tract.

Gather your low FODMAP ingredients

For one serving of this healthy FODMAP breakfast, you’ll need these specific ingredients:

200g lactose-free natural yogurt (Greek-style or regular)
2 medium kiwis (about 140g total)
5-7 medium strawberries (approximately 100g)
Optional: 1 tablespoon chia seeds
Optional: 10g pumpkin seeds
Optional: 10 almonds (about 15g, which stays within low FODMAP limits)
Optional: 2 tablespoons gluten-free oats or certified low FODMAP granola
Optional: 1 teaspoon maple syrup (low FODMAP up to 1 tablespoon)

Choose lactose-free yogurt brands that clearly state “lactose-free” on the label. Plain varieties work best as flavoured options often contain high FODMAP sweeteners or additives. Check that any granola you use is certified low FODMAP, as many commercial varieties contain honey, dried fruits, or wheat that can trigger symptoms.

The portion sizes listed keep you safely within FODMAP limits. Don’t increase the fruit quantities beyond what’s specified, as this pushes you into medium or high FODMAP territory. If you want a larger breakfast, add more yogurt or low FODMAP toppings rather than extra fruit.

Assemble your kiwi and strawberry yogurt bowl

Start by washing your strawberries and kiwis under cool running water. Pat them dry with a clean kitchen towel. Remove the green tops from the strawberries by cutting a small cone shape around the stem. Slice the strawberries lengthwise into halves or quarters, depending on their size.

Peel the kiwis using a small knife or vegetable peeler. The easiest method is to slice off both ends, then run the peeler down the sides following the fruit’s curve. Once peeled, cut each kiwi into rounds about 5mm thick. You can also cut them into quarters if you prefer smaller pieces.

Spoon the lactose-free yogurt into your serving bowl. Spread it evenly across the bottom to create a smooth base. Arrange the kiwi slices on one half of the yogurt surface and the strawberry pieces on the other half. This creates an attractive presentation whilst making it easy to get both fruits in each spoonful.

Add your chosen toppings now. Sprinkle seeds evenly over the fruit and yogurt. If using nuts, chop them roughly and scatter them across the bowl. Add granola last so it stays crunchy and doesn’t sink into the yogurt. Drizzle maple syrup in a zigzag pattern if you want extra sweetness.

Success check: Your bowl should look colourful with distinct sections of green kiwi and red strawberries. The yogurt should be thick enough that the fruit sits on top rather than sinking. If your yogurt is too runny, try Greek-style lactose-free yogurt next time for better texture.

Timing tips for best results

Prepare this gluten free yogurt bowl right before eating. The fruit releases juice as it sits, which can make the yogurt watery after 10-15 minutes. If you need to prep ahead, keep the fruit separate and add it just before serving.

Cold yogurt straight from the fridge works best. Room temperature yogurt becomes too soft and doesn’t hold the toppings well. Take your yogurt out of the fridge only when you’re ready to assemble the bowl.

Customize your bowl with FODMAP-safe toppings

Chia seeds add omega-3 fatty acids and create a pleasant texture contrast. They’re low FODMAP at up to 2 tablespoons, so you can be generous. They’ll absorb some moisture from the yogurt and develop a slight gel coating that some people love.

Pumpkin seeds (pepitas) provide a satisfying crunch and are completely FODMAP-free. Toast them lightly in a dry pan for 2-3 minutes to enhance their nutty flavour. Let them cool before adding to your bowl so they don’t warm the yogurt.

Almonds work well at 10 nuts per serving. Sliced almonds distribute more evenly than whole ones. Other safe nut options include macadamias (up to 20 nuts), walnuts (up to 10 halves), or pecans (up to 10 halves). Avoid cashews and pistachios as they’re high FODMAP even in small amounts.

Coconut flakes add tropical sweetness and stay low FODMAP up to 30g. Choose unsweetened flakes to avoid added sugars that might contain FODMAPs. Lightly toasted coconut flakes taste even better, just watch them carefully as they burn quickly.

For extra sweetness, maple syrup is your best option at up to 1 tablespoon. It’s pure and low FODMAP, unlike honey or agave which contain high FODMAP sugars. A small drizzle goes a long way in enhancing the fruit’s natural sweetness.

Gluten-free oats (up to 50g) make the bowl more filling. Use certified gluten-free oats to avoid cross-contamination. You can add them raw for chewiness or toast them first for a nuttier taste. Mix them with a tiny bit of maple syrup and cinnamon before toasting for homemade granola clusters.

Flavour variations that stay FODMAP-friendly

Add a pinch of ground cinnamon for warmth without any FODMAP concerns. Vanilla extract (check it’s pure, not imitation) adds depth at just a few drops. Unsweetened cocoa powder (1 tablespoon) mixed into the yogurt creates a chocolate version that pairs beautifully with strawberries.

Try different lactose-free yogurt bases. Coconut yogurt (check the ingredients for FODMAP additives) gives a tropical twist. Some brands make almond-based yogurt that’s naturally lactose-free, though you’ll need to verify the FODMAP status of any added ingredients.

Switch up the fruit combinations whilst respecting portion limits. Blueberries (20 berries), raspberries (60g), or orange segments (one medium orange) all work. Don’t combine multiple fruits in large quantities as the FODMAPs can add up even when each fruit is individually safe.

Making this breakfast work for your routine

This strawberry kiwi breakfast fits into busy mornings because it requires no cooking. Keep pre-washed strawberries in your fridge and peel several kiwis at once to store in an airtight container. They’ll stay fresh for 2-3 days, making assembly even faster.

The protein from lactose-free yogurt keeps you satisfied for 3-4 hours. If you need your breakfast to last longer, increase the yogurt to 250g or add an extra tablespoon of chia seeds. These changes won’t affect the FODMAP content but will slow digestion and extend fullness.

This easy low FODMAP breakfast travels well if you pack it properly. Use a container with a tight lid and keep it cold with an ice pack. Pack toppings separately in a small container so they don’t get soggy. Assemble when you’re ready to eat.

You’ve now got a reliable breakfast recipe that supports your digestive health whilst tasting fresh and satisfying. The clear FODMAP guidelines mean you can enjoy this bowl confidently, knowing it won’t trigger symptoms. Experiment with the suggested toppings to find your favourite combination, and remember that staying within the portion limits is what keeps this breakfast IBS-friendly.