Search and Hit Enter

Low FODMAP baking

Low FODMAP baking can be a bit of a minefield when you first start. There’s the confusion around wheat and gluten, as well as all the new flours to experiment with. It can be really tough to get a handle on, which is why I wanted to write up my low FODMAP baking tips. I have an extensive guide to gluten free baking in my cookbook, Intolerance Friendly Kitchen, but this post is dedicated to low FODMAP baking specifically.

This guide is accurate at the time of writing and will be periodically updated to reflect any changes made by Monash to FODMAP thresholds.

A side on view of a group df gluten free almond croissants being sprinkled with icing sugar. The croissants sit atop a white marble table against a white background, and the sprinkle of icing sugar drops down like flakes of snow. The croissants face the camera to reveal their flaky layers

Low FODMAP baking

My hope for this post is to collate the most common baking ingredients into lists, so you can ascertain if what you’re baking is low FODMAP. I hope it enables you to make low FODMAP choices when baking. If you’re not the experimental baker type, I have included my favourite low FODMAP baking recipes at the bottom of the post.

Is the low FODMAP diet a gluten free diet?

The low FODMAP diet is not a gluten free diet. However, a lot of gluten containing grains (such as wheat and barley) are higher FODMAP. As such, a lot of low FODMAP baking tends to be gluten free. Gluten free grains (with the exception of legume based flours) are often low FODMAP. Rice flour, for example, is FODMAP free. This is why a lot of low FODMAP baking recipes tend to be gluten free. Using gluten free flours allows you to eat more portions on a low FODMAP diet.

More low FODMAP recipes

Low FODMAP baking ingredients

These FODMAP thresholds have been reviewed in May 2024 to ensure they remain current. They are periodically reviewed to ensure they are up to date with the latest Monash research.

Solid sugars

Regular sugar is the lowest FODMAP sweetener you can use. White, caster, light brown and brown sugar are all low FODMAP in 40-50g serves, or roughly 1/4 cup. However, Monash doesn’t give an upper limit for their consumption.

Icing sugar is low FODMAP in 1 tablespoon or 16g serves. It’s upper limit for moderate FODMAP content is 500g, which suggests a significant amount of wiggle room.

Coconut sugar is low FODMAP in 1 teaspoon or 10g serves only – beyond that, it contains moderate amounts of fructans.

Demerara sugar is low FODMAP in 1 teaspoon or 4g serves, but moderate at 73g serves, which suggests a little bit of wiggle room.

Liquid sugars

Agave syrup (light and dark) is low FODMAP in 1 teaspoon or 5g serves, but in fructose at 21g or 1 tablespoon servings.

Maple syrup is low FODMAP in 2 tablespoon or 50g serves. Monash doesn’t provide an upper limit for maple syrup.

Rice malt syrup is a FODMAP free food, so it can be used freely.

Gluten containing flours and ingredients

Spelt flour – white, wholemeal and organic – are all listed as high FODMAP in 100g serves. Monash doesn’t specify a lower threshold.

Oats (which are considered wheat free but not gluten free in Australia) are low FODMAP in 52-60g serves, or 1/2 cup uncooked.

Gluten free flours and ingredients

Almond meal is low FODMAP in 33g serves per person. It contains moderate amounts of GOS in 39g serves.

Amaranth flour is high FODMAP, according to Monash. They don’t provide a lower limit, but it is an exception to the rule of gluten free flours being low FODMAP.

Buckwheat is low FODMAP in 100g serves per person. Monash doesn’t give an upper limit.

Corn starch is low FODMAP in 100g serves per person. Monash doesn’t give an upper limit.

Maize flour is low FODMAP in 100g serves per person. Monash doesn’t give an upper limit.

Millet flour is low FODMAP in 100g serves per person. Monash doesn’t give an upper limit.

Quinoa flour is low FODMAP in 100g serves per person. Monash doesn’t give an upper limit.

White rice flour is low FODMAP in 100g serves per person. Monash doesn’t give an upper limit.

Brown rice flour is moderate for fructans in 100g serves. Monash doesn’t specify a Low FODMAP threshold.

Sorghum flour is low FODMAP in 100g serves per person. Monash doesn’t give an upper limit.

Teff flour is low FODMAP in 100g serves per person. Monash doesn’t give an upper limit.

Butter and milk

Butter is very low lactose and essentially FODMAP free. However, fat can be a symptom trigger as it affects gut motility.

Lactose free full cream milk is low FODMAP in 257g (1 cup) serves per person.

Almond milk, macadamia milk and quinoa milk are low FODMAP in 240ml (1 cup) serves. Make sure you read the labels for any high FODMAP ingredients, though.

Rice milk is low FODMAP in 200ml (3/4 cup) serves, and moderate for fructans in 250ml (1 cup) serves.

Oat milk is low FODMAP 104g serves, which is a little under 1/3 cup. It becomes moderate for fructans and GOS in 121g serves.

If you’d like to use soy milk, choose a brand made from soy protein as opposed to whole beans. This will ensure the soy milk is low FODMAP in 257g or 1 cup serves.

Yoghurt

Plain lactose free yoghurt is FODMAP free and can be eaten according to appetite. This doesn’t include any that contain fruit or are sweetened (often with apple juice or fruit sugars). This applies to plain, unsweetened yoghurt only.

Coconut yoghurt is low FODMAP in 125g serves. Monash doesn’t specify whether this is sweetened or unsweetened.

Something to keep an eye out for with plant based yoghurts is the ingredient list. They often contain starches, gums and inulin or fibres to thicken them. Inulin is a high FODMAP ingredient.

Binders

Eggs are a FODMAP free food, and can be eaten freely on the FODMAP diet.

Xanthan gum is low FODMAP binder and emulsifier. It can cause digestive issues and upset in some people (myself included) though, so assess your own tolerance before going all out. It is recommended xanthan gum be consumed in servings of 5g or less per person. This should be easily achieved as a little goes a long way. Baked goods with lots of xanthan gum can often have a bit of a slimy or slick mouthfeel.

Psyllium husk is a low FODMAP binder which is very helpful in gluten free baking. It absorbs a lot of liquid, which ensures your baked goods aren’t dry. Monash doesn’t have an entry for psyllium husk in their app, but regularly site it as a low fermenting fibre.

Tapioca flour and cassava flour have mild binding qualities in low FODMAP baking. Both flours are low FODMAP in 100g serves. Monash doesn’t provide an upper limit.

Bananas have a low FODMAP threshold and can be good for binding, particularly in vegan baking. There is a bit of nuance, so this post here for FODMAP thresholds for different bananas.

Cocoa and chocolate

Cocoa is low FODMAP in 8g or 1 teaspoon serves per person. 20g per serve is high in fructans. There seems to be a bit of confusion online, as Monash has an entry for cacao powder with an upper limit of 200g. They have publically stated that cocoa is a low FODMAP ingredient. So, assess your own personal tolerance.

White chocolate is low FODMAP in 25g serves, and moderate for lactose in 30g serves.

Milk chocolate is low FODMAP in 20g serves and moderate for lactose in 30g serves.

Dark chocolate is low FODMAP in 30g serves and moderate for lactose in 80g serves. This suggests there is some wiggle room with the low FODMAP threshold.

85% dark chocolate is low FODMAP in 20g serves. Monash doesn’t currently list an upper limit.

Fruits and nuts

I have written an extensive guide to low FODMAP fruits that you can find here.

Almonds are low FODMAP in 33g serves or approximately 1/2 cup per serve.

Brazil nuts are low FODMAP in 30g serves or approximately 10 nuts per serve.

Boiled chestnuts are low FODMAP in 168g serves or approximately 20 boiled chestnuts nuts per serve. Roasted chestnuts are low FODMAP in 84g per serve or approximately 10 nuts.

Macadamias are low FODMAP in 30g serves or approximately 15 nuts per serve.

Peanuts have only trace amounts of FODMAPs, according to Monash. They can be eaten freely and according to appetite.

Pecans are low FODMAP in 30g serves or approximately 15 pecan halves per serve. They don’t become moderate for fructans until a serve exceeds 269g.

Pine nuts are low FODMAP in 14g serves or approximately 1 tablespoon nuts per serve.

Walnuts are low FODMAP in 30g serves or approximately 10 nut halves per serve. They become moderate for GOS in 31g serves.

Low FODMAP baking recipes

Here are 10 of my favourite baking recipes to get you started. I’ve settled on half sweet and half savoury to ensure there is something for everyone.

Gluten free croissants

My pride and joy from Intolerance Friendly Kitchen, these gluten free croissants are both gluten free and low FODMAP. They’re a project, but a cute way to remind yourself that food intolerances don’t always have to be sad and boring.

A side on view of gluten free almond croissants. The croissants are all facing the camera, exposing their lamination and beautiful layers. The croissants are being sprinkled with icing sugar that comes down from the top of the image

Gluten free sourdough bread

This gluten free sourdough bread uses low FODMAP flours and binders for a low FODMAP sourdough bread. It’s also vegan, nut free and xanthan gum free, if you’re catering to multiple requirements at once.

Gluten free sourdough bread
A sturdy and basic gluten free, low FODMAP sourdough loaf that can you play around with and make your own version.
Check out this recipe
An aerial image of gluten free sourdough bread toasted and topped with sliced avocado. The toast sits on a white ceramic plate atop a white marble table.
An aerial image of gluten free sourdough bread toasted and topped with sliced avocado. The toast sits on a white ceramic plate atop a white marble table.

Vegan, gluten free cinnamon rolls

These cinnamon rolls are one of many different versions I have developed. There’s these non vegan cinnamon rolls, yeast free vegan cinnamon rolls, and sourdough cinnamon rolls in Intolerance Friendly Kitchen.

Vegan gluten free cinnamon rolls
Vegan, gluten free cinnamon rolls without xanthan gum or nuts.
Check out this recipe
An aerial view of gluten-free vegan cinnamon scrolls strewn casually across a white marble table. The scrolls are iced and sit in harsh sunlight, surrounded by two water glasses which cast their shadow and light over the image. A tray of more un-iced scrolls sit to the top right of the image
An aerial close up image of gluten free, vegan cinnamon scrolls in a baking dish. The scrolls are topped with a sugary glaze.

Gluten free puff pastry

This recipe for gluten free puff pastry is one from my cookbook, Intolerance Friendly Kitchen. It can be sweet or savoury, and I use it for everything from vegetarian sausage rolls to curried vegetable pies.

A side on moody image of a block of grain free rough puff pastry being dusted of excess flour. A pastry brush extends from the dark backdrop and the light starch grains contrast against the backdrop, frozen in motion

Gluten free lemon poppy seed cake

This gluten free lemon poppy seed cake is low FODMAP and has a lactose free option. It’s a delicious, zesty cake that comes together quickly and easily.

Gluten free lemon poppy seed cake
An easy, fresh and delicious low FODMAP gluten free loaf or cake.
Check out this recipe
A side on image of a gluten free lemon poppyseed cake on a blue plate atop a white marble table. The cake is topped with lemon icing and candied lemon. It is surrounded by extra lemons and sunlit glasses of water.
A side on view of a sunlit loaf of gluten free poppy seed loaf topped with lemon icing and candied lemon peel

Buckwheat bread

This buckwheat bread is both gluten free and low FODMAP. It uses majority buckwheat with a small amount of tapioca or cassava flour for stretch and elasticity. It has an earthy buckwheat flavour and makes great sandwiches or toast.

Gluten free buckwheat bread
A delicious vegan, xanthan gum free and nut free low FODMAP bread.
Check out this recipe
A side on view of a loaf of gluten free buckwheat bread on a white marble table. The loaf has been sliced and faces the camera, revealing the fluffy inner crumb. A second loaf sits off on angle behind the loaf.
A side on view of a loaf of gluten free buckwheat bread on a white marble table. The loaf has been sliced and faces the camera, revealing the fluffy inner crumb. A second loaf sits off on angle behind the loaf.

Easy gluten free chocolate cake

This chocolate cake uses naught but a single flour (white rice flour) for a simple gluten free low FODMAP chocolate cake. The brown butter chocolate buttercream is truly the icing on the cake. Pun intended.

Easy gluten free chocolate cake
Xanthan gum free, nut free, starchy flour free and a dairy free option.
Check out this recipe
A side on image of a gluten free chocolate cake on a silver cake stand atop a white linen tablecloth. The cake has a slice taken out revealing the soft crumb and waves of chocolate buttercream. It stands against a rusty deep red backdrop
A side on image of a gluten free chocolate cake on a silver cake stand atop a white linen tablecloth. The cake has a slice taken out revealing the soft crumb and waves of chocolate buttercream. It stands against a rusty deep red backdrop

Vegan, gluten free sausage rolls

The vegan version of these sausage rolls is one from my cookbook, Intolerance Friendly Kitchen. It uses a vegan sausage mixture and a vegan version of the aforementioned gluten free puff pastry. However, I also have a recipe for vegetarian sausage rolls here.

An aerial view of a plate of gluten free, vegetarian or vegan mini sausage rolls. The rolls sit atop a white ceramic plate on a white marble table, and a small bowl of tomato sauce sits in the top corner of the plate. The scene is lit up with harsh sunlight, creating light and shadow across the table

Chocolate mug cake

I love a good mug cake, but this one is my favourite. It’s dairy free, vegan, nut free, low FODMAP and xanthan gum free, plus it is DELICIOUS, and ready in 5 minutes.

Gluten free vegan chocolate mug cake
A quick and easy low FODMAP vegan dessert.
Check out this recipe
An aerial view of a gluten free chocolate mug cake in a white speckled mug atop a white speckled plate. The mug cake is topped with melting vanilla ice cream and chocolate sauce.
A gluten free vegan chocolate mug cake topped with a big scoop of chocolate ice cream atop a dark grey metal backdrop

Gluten free bagels

These gluten free bagels are a low FODMAP, gluten free favourite of mine. They are xanthan gum free and nut free. They use a scald to create a chewy, bagel like texture and they keep well for days. I have also written up a completely vegan version, too.

Gluten free bagels
Gluten free low FODMAP bagels that are nut free and xanthan gum free.
Check out this recipe
An aerial view of a gluten free bagel half topped with whipped mascarpone cream, carrot lox, capers, dill and FODMAP friendly everything bagel seasoning. The bagel sits atop a grey stone backdrop in harsh sunlight, and the shadow extends to the bottom right hand side of the image
An aerial close up image of gluten free vegan bagels topped with low FODMAP everything bagel seasoning on a lined baking sheet

No Comments

Leave a Reply

Your email address will not be published.