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This low fodmap breakfast scramble made with eggs, green onion, rocket, tomato, feta, and canned artichoke is tasty and healthy!
If you are looking for low fodmap breakfast ideas, you gotta try these veggie-loaded scrambled eggs. This vegetarian breakfast scramble is also great for cleansing the gallbladder.
Now I know you may be thinking, “say what? eggs are cleansing?” But hear me out.
Eggs are an excellent source of choline needed by the PEMT gene to make phosphatidylcholine. Phosphatidylcholine is crucial for keeping bile flowing smoothly from the gallbladder.
People become intolerant to high fodmap foods when SIBO has developed due to a sluggish gallbladder. When high FODMAP foods are fermented upon by bacteria in the small intestine, a host of digestive symptoms can occur. Symptoms such as upper abdominal bloating and stomach pain are common in SIBO.
The root cause of SIBO and intolerance to fodmaps is often a sluggish gallbladder.
I developed this healthy low fodmap breakfast scramble with nutrients to support the MTHFR gene, and the PEMT gene. Both of these genes have crucial roles in gallbladder and liver health.
The nutrients found in this low fodmap breakfast recipe are needed for both the liver and gallbladder. A healthy liver requires optimal methylation and a well functioning PEMT gene.
Rocket is a low fodmap bitter green that is cleansing for the liver. Rocket also contains folate for the MTHFR gene. Bitter greens such as rocket and mustard greens are superfoods that cleanse the liver. Rocket also contains folate for the MTHFR gene.
Canned artichoke is a medium fodmap food, but in small quantities, it is often well tolerated. The artichoke blends beautifully with egg and feta for a savory breakfast. Artichoke is also one of the best gallbladder cleansing foods that stimulate bile flow.
Optimal bile flow is crucial for:
The tops of green onions used in this gallbladder cleansing recipe are low fodmap. It can be challenging to cook and flavor food without onion, using the tops of green onions flavor this vegetarian breakfast scramble perfectly.
The addition of feta cheese seasons this delicious low fodmap breakfast scramble. You can never go wrong with savory!
Feta cheese is a good substitute for cow dairy and is often tolerated well in those with a dairy intolerance. Feta cheese also contains vitamin B2, which is a nutrient needed for the MTHFR gene and MTRR gene involved in methylation.
Tomatoes are a great low fodmap vegetable to bulk up the scrambled eggs. These days there can often be a fear of carbohydrates.
Carbohydrates from whole vegetables are healthy! Healthy carbs should not be confused with highly processed refined carbohydrates. The two types of carbohydrates don’t even fit in the same box. Vegetables such as tomatoes are great!
Bulk up the eggs with healthy carbs found in vegetables and ditch the refined carbohydrates such as toast.
Low Fodmap Breakfast Scramble
1 small tomato
1 cup rocket leaves
¼ cup green onion
1 tbsp canned artichoke heart
1 tbsp feta cheese
Salt and pepper to season
Making this easy low fodmap breakfast scramble is as simple as dicing up the green onion, tomato, and artichoke.
Saute all the vegetables on medium heat for a couple of minutes with some salt and pepper.
Crack the eggs into the pan and scramble all together for a couple of minutes.
Top the low fodmap breakfast scramble with some crumbled feta and enjoy!
Hey! I'm Amber, a nutritional therapy consultant helping people to improve gut health, beat the bloat and lose weight. Sharing weight loss tips, gut health tips and whole food recipes that are gluten free. Grab your freebie below:)
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