Medically Reviewed by Onikepe Adegbola, MD PhD, Dipl IBLM
Are pancakes low FODMAP?
Pancakes are a popular breakfast choice around the world. They are easy to make and can be enjoyed with a variety of toppings. However, many people with IBS may have difficulty enjoying pancakes because of the high FODMAP content.
When deciding whether or not pancakes are high FODMAP, there are a few factors to consider. The ingredients in the pancake batter are the first thing to consider. Wheat flour and milk are common high FODMAP constituents in pancake recipes. Many people also use high FODMAP items like honey or fruits to top their pancakes.
The second factor to consider is how many pancakes you eat each serving. You need to stick to the low FODMAP serving size of the flour used to make the pancakes.
To make pancakes low FODMAP, you can substitute wheat flour with a low FODMAP alternatives. For example, you can use almond or other gluten free flours. You can also use a low FODMAP lactose free milk such as soy milk or rice milk. If you are using a gluten-free flour, you will need to be sure that it is also low FODMAP.
Some people also enjoy adding toppings to their pancakes. This can be a challenge for people with IBS because many of the toppings are high in FODMAP. Some low FODMAP toppings that you may want to try include maple syrup, or low FODMAP fruits.
If you are looking for a delicious and low FODMAP option for your pancakes, try substituting some of the ingredients and adding some of the low FODMAP toppings listed below.
What is the low FODMAP diet?
The low FODMAP diet is a dietary plan meant to help patients with IBS manage their symptoms. Foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) can cause gastrointestinal distress, thus the diet avoids these.
In up to 75% of persons with IBS, a low FODMAP diet has been demonstrated to reduce symptoms. The low FDOMAP diet removes all high FODMAP foods for a set amount of time, usually 2-6 weeks, gradually returning them to the diet see which ones cause issues.
Garlic, onions, wheat, rye, barley, beans, lentils, and dairy products are some of the most commonly consumed high FODMAP foods. These foods can also be replaced with low FODMAP alternatives.
Talk to your doctor or a dietitian if you think you might have IBS and want to try the low FODMAP diet. They can assist you in developing a strategy that suits your needs.
Health benefits of pancakes
Pancakes are a tasty and adaptable morning item that may be topped with a variety of sweet and savory toppings. Pancakes are also high in fiber and protein, making them a nutritious breakfast option.
The following are some popular low FODMAP pancake toppings:
- Maple syrup
- Strawberries
- Butter
- Bananas
- Blueberries
- Pecans
- Whipped cream
- Dairy free or lactose free ice cream
Pancakes can also be topped with low FODMAP savory ingredients like:
- Sausage
- Bacon
- Eggs
- Cheese
- Vegetables
Always take to the low FODMAP serving size as per the Monash app.
Low FODMAP recipes with pancakes
Pancakes can be eaten while on the low FODMAP diet as long as they are made with low FODMAP ingredients. Low FODMAP recipes made with gluten free flour include:
- Pancake casserole
- Pancake muffins
- Pancake breakfast burrito
- Pancake sandwich
You can add low FODMAP protein powder to pancake batter to increase the protein and fiber content as well.
Pancakes, especially when topped with healthful toppings, can be a healthy breakfast option on the low FODMAP diet. You can find low FODMAP pancake recipes here.
Summary
Hopefully, this blog post has answered some of your questions about pancakes and whether or not it is low FODMAP. Stay tuned for more posts about FODMAP-friendly foods, and be sure to check out our other blog posts for more information on how to manage your digestive health.
Join our free course for beginners if you're looking for more information on following the low FODMAP diet. FODMAP 101 is the easiest way to learn about the low FODMAP diet, which can improve and even eliminate symptoms of IBS and SIBO. The program includes weekly food guides, a master meal plan with recipes, cooking videos, and more. Join here.
