Quick to make, avocado is a low GI option to jam or marmalade. With all eight essential amino acids, avocado is a nice source of vegetarian protein. Rye bread toast more dense and slower releasing and is often better tolerated than wheat.
Add some sunflower seeds and pumpkin seeds for extra protein and good fats.
FODMAPs friendly - YES with gluten free toast
METABOLIC BALANCE friendly - YES