As a mum to an active toddler and business owner, time is essence in the morning. Our mornings are often busy but my husband and I always make it a point to sit down and have breakfast together as a family. One of my favourite low FODMAP summer breakfast option is muesli with yoghurt and fruit. It’s a convenient and quick way of fuelling me up for the morning before I go about my day.

But did you know that a lot of packaged breakfast cereals, muesli or granolas in the supermarket contain high FODMAP ingredients like dried fruits, wheat flour, honey, inulin and nuts like cashews? For those who struggle with digestive issues like Irritable Bowel Syndrome, high FODMAP foods can trigger uncomfortable symptoms like bloating, excess wind, tummy cramps, diarrhoea and/or constipation.

What are FODMAPs?

If you’re not familiar with FODMAPs, it stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols; they are short-chain carbohydrates that are poorly digested in the intestinal tract. Instead of being absorbed into the bloodstream, they travel to the large bowel where the gut bacteria that resides there ‘feeds’ on these carbohydrate sugars via a process of fermentation, leading to uncomfortable digestive symptoms for sensitive individuals. Read more about FODMAPs here:

Introducing the Table of Plenty Balance+ Muesli

I was thrilled when Table of Plenty sent me their Balance+ Muesli to review. They had recently received the stamp of approval from Monash University after undergoing laboratory testing to have their product certified Low FODMAP.



Wholegrain rolled oats (62%), brown rice syrup, almonds (8%), oat flour, coconut, golden syrup, seeds (pepitas (1.8%), sunflower seeds (0.9%), sunflower oil, natural vanilla flavour (2%), tapioca flour, cinnamon, concentrated monk fruit juice, sea salt, antioxidant (natural tocopherol).

Highlights of Product

  • Monash University Low FODMAP Certified
  • Good source of fibre (3.4g fibre per 40g serve)
  • Source of prebiotics (type of fibre that feeds the gut bacteria and promotes a healthy gut microbiome)
  • Contains beta-glucan (a type of soluble fibre that helps to lower cholesterol & boost heart health)
  • Low sugar with only 3.2g sugar per 40g serve
  • No added fructose
  • Fruit-free
  • Dairy free
  • Vegan

My Thoughts

Personally, breakfast is the most important meal of the day. Starting my day on the right note with a healthy, low FODMAP meal is essential for fueling me up without worrying about digestive discomfort. For this reason, I go for options that provides a good source of protein, fibre and complex carbohydrates to keep me satiated throughout the morning.

 The Table of Plenty Balance+ Muesli ticks all these boxes. It’s tasty, convenient and didn’t upset my tummy like some other high FODMAP cereals would. I love that it’s a good source of fibre and prebiotics which will keep my gut bugs happy! The added bonus is that it is now certified low FODMAP by Monash University so those who follow the low FODMAP diet can enjoy it without worrying about digestive discomfort.

The muesli can be enjoyed with yoghurt or milk (lactose-free or dairy-free alternative if you are following the low FODMAP diet). I sprinkled the Table of Plenty Balance+ Muesli on top of traditional greek yoghurt (which contains minimal lactose) and enjoyed that with kiwi and blueberries as my afternoon snack. It was a delicious afternoon pick-me-up and I felt satisfied for hours.

 You can find the Table of Plenty Balance+ Muesli at Woolworths Supermarkets. For more information, visit

Specialist Dietitian Consultancy is a premium nutrition clinic with clinic locations in Ardross, Cottesloe, Mount Lawley and Mount Pleasant. We also offer Skype or telephone consults for interstate and overseas clients. This blog post is written by Charlyn Ooi (Accredited Practising Dietitian and Credentialled Diabetes Educator). All content written is based on my clinical experience, backed by scientific research and not sponsored in any way. The information provided is general advice and it is important that you see your medical practitioner before undertaking any dietary changes. For further information or to book an appointment, please click on the Contact page.