Are Gluten-Free Waffles Low in FODMAP?

December 25, 2025 •

3 min read

According to Monash University, gluten is a protein, not a FODMAP. A gluten-free label does not guarantee a product is low in FODMAPs, which is critical for those with digestive sensitivities.

Quick Summary

This guide explains the difference between gluten-free and low FODMAP diets. It explores why gluten-free waffles may contain high FODMAP ingredients. Identify trigger ingredients, and discover low FODMAP waffle recipes and mixes.

Key Points

Gluten vs. FODMAPs: Gluten is a protein, and FODMAPs are fermentable carbohydrates, so gluten-free does not equal low FODMAP.
Hidden High FODMAPs: Many gluten-free waffle mixes contain high FODMAP ingredients like inulin, agave, or certain flours to improve taste or texture.
Check Labels: Always check the ingredients list for high FODMAP additives like honey, chicory root, soy flour, or certain fruit concentrates, even in gluten-free products.
Homemade Waffles: Making waffles from scratch using safe, naturally low FODMAP flours (rice, buckwheat, sorghum) gives complete control over ingredients.
Certified Products: Some brands offer certified low FODMAP waffle mixes or waffles, a safe and convenient option if you do not want to bake from scratch.
Safe Toppings: Low FODMAP toppings like maple syrup, butter, lactose-free yogurt, and certain fruits add flavor without triggering symptoms.

Gluten-Free vs. Low FODMAP: Understanding the Key Differences

Many people with digestive sensitivities mistakenly think a gluten-free diet is the same as a low FODMAP diet. Although some overlap exists, the two diets are fundamentally different. A gluten-free diet eliminates gluten to manage conditions like celiac disease. A low FODMAP diet restricts fermentable carbohydrates to help with Irritable Bowel Syndrome (IBS) symptoms.

Many commercial gluten-free products, including waffle mixes, often have high FODMAP ingredients. Manufacturers add these to improve flavor, texture, and nutritional value. You must read labels carefully to make informed choices. Common high FODMAP ingredients in gluten-free products include fructans from chicory root (inulin), sweeteners like honey, agave syrup, and polyols like sorbitol and mannitol.

Spotting High FODMAP Ingredients in Gluten-Free Products

To ensure your waffles are low in FODMAPs, you must check the ingredients list. Some ingredients are high in FODMAPs, even if they are gluten-free. For example, a waffle mix might use a gluten-free flour but contain other high FODMAP components.

Common High FODMAP Ingredients in Gluten-Free Waffle Products:

Sweeteners: Honey, agave syrup, and fruit juice concentrates.
Fibers: Inulin or chicory root extract.
Flours: Almond flour (in large quantities), coconut flour, chickpea flour, and soy flour.
Dairy: High-lactose milk solids, whey protein concentrate, and buttermilk, unless specifically labeled lactose-free.
Flavorings: Onion powder and garlic powder.

Low FODMAP Waffle Options: Ready-Made vs. Homemade

Both ready-made and homemade options exist for enjoying low FODMAP waffles. The key is to know what to look for and what to avoid. Certified low FODMAP products make label reading easier, while homemade recipes provide complete control over ingredients.

Comparison Table: Ready-Made vs. Homemade Low FODMAP Waffles


Feature	Ready-Made Waffles (Low FODMAP Certified)	Homemade Low FODMAP Waffles
Availability	Requires searching for specific certified brands (e.g., Nature's Path, Schar) in specialty stores or online.	Accessible with standard kitchen tools and ingredients, though some specialty flours may require a search.
Ingredient Control	Limited; relies on the manufacturer's formulation, though certified products are guaranteed safe.	Full control over every ingredient, from flour blend to flavorings.
Flavor Customization	Minimal customization possible; flavors are pre-set by the brand.	Highly customizable; can adjust flavorings, sweetness, and add low FODMAP toppings.
Cost	Often more expensive due to certification and specialty ingredients.	Generally more cost-effective, especially when buying flour blends or bulk ingredients.
Time & Effort	Quick and convenient; simply heat and serve.	Requires preparation time for mixing and cooking the batter.

Creating Your Own Low FODMAP Waffles

Making your own waffles allows for maximum control and customization. By starting with a tested recipe and approved ingredients, you can create a safe and delicious breakfast. Many gluten-free flours are naturally low in FODMAPs, and mixing your own blend can yield excellent results.

Suitable Low FODMAP Flours & Starches:

Brown rice flour
White rice flour
Sorghum flour
Tapioca starch/flour
Potato starch
Millet flour
Buckwheat flour (whole grain and groats)
Cornstarch (maize starch)

Using a reliable low FODMAP flour blend, such as those that combine rice flour and starches, is an excellent starting point. You can also make a low FODMAP batter by using an approved mix, like Bob's Red Mill Gluten-Free Pancake Mix, and modifying the liquids with lactose-free milk. Ensure any additional ingredients, such as flavorings or sweeteners, are also low FODMAP. For instance, use maple syrup instead of high-fructose honey, and add vanilla extract or cinnamon for flavor.

Low FODMAP Topping Ideas

Once your low FODMAP waffles are golden and crispy, the right toppings can complete the experience without triggering symptoms.

Fruits: Sliced strawberries, raspberries, or firm banana (in small servings).
Syrups: 100% pure maple syrup.
Fats: A small pat of butter or margarine, or a dollop of lactose-free Greek yogurt.
Spreads: A drizzle of maple-sweetened peanut butter.
Crunch: A sprinkle of chopped walnuts or pecans.

Conclusion: Making Informed Choices

The answer to "Are gluten-free waffles low in FODMAP?" is, it depends. While gluten-free products eliminate a main fructan source, many products add high FODMAP ingredients. Read labels carefully on pre-made mixes. Control the ingredients by making waffles at home with certified low FODMAP or safe, naturally low FODMAP ingredients. Know how to identify hidden FODMAPs and a list of safe alternatives so you can enjoy delicious, gut-friendly waffles as part of your diet. Consult a dietitian for personalized dietary advice.

Resources

Monash University FODMAP Diet App: The authoritative resource for checking the FODMAP content of foods and serving sizes.

Frequently Asked Questions

A gluten-free waffle might not be low in FODMAPs because manufacturers add other high FODMAP ingredients to improve flavor and texture. These can include sweeteners like honey or agave, high FODMAP flours, and fibers like inulin.

Safe, low FODMAP gluten-free flours include brown rice flour, white rice flour, sorghum flour, buckwheat flour, millet flour, cornstarch, tapioca starch, and potato starch. Making your own blend from these ensures low FODMAP content.

No, you should not assume that all gluten-free waffle mixes are suitable. Always read the ingredients list and check for high FODMAP additives. Look for mixes certified low FODMAP.

Avoid high FODMAP ingredients like inulin, chicory root, honey, agave syrup, high fructose corn syrup, and any flours made from beans or soy when checking a gluten-free waffle mix.

Use a lactose-free milk option, like lactose-free dairy milk or a plant-based alternative that is also low FODMAP, such as almond milk or macadamia milk.

Yes, some brands, like Nature's Path Organic Gluten-Free Homestyle Waffles, are suitable for a low FODMAP diet. Always check the most up-to-date information and ingredient lists or look for certified low FODMAP products.

Yes, pure maple syrup is low FODMAP and is a safe sweetener for waffles. Use 100% pure maple syrup, as imitation versions can contain high-fructose corn syrup.