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Peanut Butter and Jelly Buckwheat Breakfast – Low-FODMAP | Low FODMAP Diet by FODMAP Life

Buckwheat seems to be less known or utilized in the United States.  I think quinoa, rice and other grains and seeds are more popular but buckwheat really needs more attention!  It is healthy, versatile and low in FODMAPs, which is great for anyone with gut issues.

The “grain-like” seeds of buckwheat are very nutritious!  Buckwheat can be used for breakfast, as well as lunch and dinner recipes.  Buckwheat is naturally gluten-free and rich in minerals such as magnesium, manganese and copper.  Buckwheat also provides decent sources of the B vitamins: B6, pantothenic acid, niacin, folate, thiamin and choline.  Learn more about the nutritional profile of buckwheat here.

So if you’re looking for another healthy low-FODMAP ingredient to try, you can pick up buckwheat at your local natural foods store, and possibly at some supermarkets.  I purchased mine on Amazon here.  Once you receive your buckwheat, try my recipe below which has four servings, leaving plenty to enjoy another day or to share with others.


Peanut Butter and Jelly Buckwheat Breakfast


  • 1 cup buckwheat groats, soaked overnight
  • 2 tablespoons crunchy (or smooth) natural peanut butter
  • 1 cup fresh organic blueberries
  • 1 tablespoon organic maple syrup
  • 1/4 teaspoon alcohol-free vanilla extract
  • pinch Himalayan sea salt
  • 1/2 cup unsweetened almond, rice or soy milk (made from soy protein, not beans)


  1. Place buckwheat in a bowl with water and cover.  Refrigerate overnight.
  2. Drain buckwheat in colander and rinse thoroughly.
  3. In a food processor (or blender) add the buckwheat, peanut butter, blueberries, maple syrup, vanilla extract and salt.  Blend for about 20 seconds, then slowly add in the milk.  Blend until everything is well combined.  Garnish with blueberries.

Since the buckwheat has been soaked overnight, it should break down very easily in the blender.  The end result should be a smooth porridge or pudding.  Add more milk if you want a less thick consistency.  

Ingredients listed above are organic, but organic products are not mandatory for the low-FODMAP diet.


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

cropped-bec_6825.jpgBe good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme