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.
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
- 80+ low FODMAP vegetarian recipes
- Low FODMAP bread recipes
- Low FODMAP dessert recipes
- 50+ low FODMAP vegan recipes
- Low FODMAP soup recipes
Low FODMAP baking ingredients
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 10g serves, but moderate at 75g serves, which suggests a little bit of wiggle room.
Agave syrup 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
Sieved spelt flour is low FODMAP in 100g serves, or approximately 2/3 cup.
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.
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.
Rice flour is low FODMAP in 100g serves per person. Monash doesn’t give an upper limit.
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 250g (1 cup) serves per person.
Almond milk, macadamia milk and quinoa milk are low FODMAP in 250ml (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.
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.
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. Tapioca flour is low FODMAP in 100g serves. Monash doesn’t provide an upper limit. Cassava flour doesn’t have an entry in the Monash app, but whole cassava is low FODMAP in 75g serves or approximately 1/2 cup diced.
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 and moderate for lactose in 350g serves. This suggests significant wiggle room with the low FODMAP threshold.
Fruits and nuts
I have written an extensive guide to low FODMAP fruits that you can find here.
Almonds are low FODMAP in 10g serves or approximately 10 nuts per serve.
Brazil nuts are low FODMAP in 40g serves or approximately 10 nuts per serve.
Chestnuts are low FODMAP in 168g serves or approximately 20 boiled chestnuts nuts per serve.
Macadamias are low FODMAP in 40g serves or approximately 20 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 20g serves or approximately 10 pecan halves per serve.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 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.