👇 Five breakfasts that won’t bloat

Lower-lactose, higher-protein, and FODMAP-friendly — all with portion sizes that keep digestion happy:

Greek yogurt bowl – ¾ cup lactose-free or low-lactose Greek yogurt (≈170 g) + ½ cup blueberries + 10 walnut halves (≈30 g).

Sourdough toast – 1 slice sourdough + avocado up to 60 g (≈3 Tbsp, about ¼–⅓ medium avocado) + 2 eggs.

Chia yogurt + mango – 2 Tbsp chia seeds + ½ cup lactose-free yogurt + mango up to ¼ cup (≈38 g).

English muffin sandwich – 1 whole-grain English muffin + 3 oz sliced turkey + avocado up to 60 g + 2 tomato slices.

Oatmeal bowl – ½ cup dry oats cooked in water or lactose-free milk + 1 unripe medium banana (≈100 g) + cinnamon.

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