Are there any low fodmap biscuits? A complete guide to a tummy-friendly snack

October 16, 2025 •

4 min read

According to Monash University, a single plain cookie or shortbread can be low FODMAP, but many commercial biscuits contain high-FODMAP ingredients like wheat flour and fructose. This makes it tricky for those on a restrictive diet to know if there are any low fodmap biscuits available. The good news is that with some careful label-reading and knowledge, you can enjoy these treats without triggering uncomfortable digestive symptoms.

Quick Summary

This guide reveals that low FODMAP biscuits exist, explaining how to find suitable store-bought options by identifying certified brands and specific ingredients to avoid. It also provides guidance for baking your own versions at home using safe flour blends and sweeteners. The article highlights key differences between gluten-free and low FODMAP products.

Key Points

Certified Options Exist: Brands like Schar, Fodilicious, and Orgran offer certified low FODMAP biscuits, taking the guesswork out of snacking.
Not All Gluten-Free is Low FODMAP: Many gluten-free products contain high FODMAP ingredients to improve texture or add fibre, so always check the ingredients list.
Homemade is an Excellent Alternative: Baking your own biscuits allows for full control over ingredients, ensuring they are free from any problematic FODMAPs.
Check for Hidden High FODMAPs: Watch out for sweeteners like honey, agave, or fructose, and additives like inulin, which are often found in processed foods.
Serving Size Matters: Even with a certified low FODMAP product, it's crucial to stick to the recommended serving size to avoid exceeding your tolerance threshold.
Butter is Low FODMAP: In homemade recipes, butter is a suitable, low-lactose fat source for creating flaky biscuits.

Understanding FODMAPs in Biscuits

FODMAPs are a group of short-chain carbohydrates that can cause digestive distress in individuals with Irritable Bowel Syndrome (IBS). For biscuits, the main culprits are often the fructans found in wheat flour, and excess fructose or polyols in certain sweeteners and additives. Common biscuits made with traditional wheat flour and high-fructose corn syrup, honey, or inulin are therefore not suitable for a low FODMAP diet.

Identifying low FODMAP biscuits requires a careful inspection of the ingredient list. Look for alternatives that use certified low FODMAP flour blends, simple sugars like dextrose or maple syrup (in small amounts), and low-lactose fats. Simply being labelled 'gluten-free' is not enough, as many gluten-free products add high FODMAP ingredients to improve taste and texture.

Store-Bought Certified Low FODMAP Biscuits

Thanks to increased awareness of dietary intolerances, several brands now offer products specifically designed for a low FODMAP lifestyle. Some even carry official certification from organisations like FODMAP Friendly or Monash University.

Fodilicious Cookie Buttons: These are certified FODMAP Friendly and come in cocoa crunch, ginger, and coconut flavours. They are also vegan, natural, and free from the top 14 allergens.
Schar Digestive Biscuits: Monash University certifies these classic digestive biscuits as low FODMAP in a specific serving size (2 biscuits or 30g). They are also a source of fibre.
Orgran Cookies: This certified low FODMAP brand offers various flavours, such as zesty lemon or chocolate cacao.
Nairn's Oatcakes & Cookies: Nairn's offers several low FODMAP options, including gluten-free oatcakes and dark chocolate chip oat cookies. Always check the specific variety, as not all flavours may be suitable.
Kez's Kitchen: This Australian brand offers certified low FODMAP cookies like the Chocolate Cream Princetons and Choc Golden Snaps.

Baking Your Own Low FODMAP Biscuits

For those who prefer to bake at home, making low FODMAP biscuits from scratch gives you complete control over the ingredients. There are many simple and delicious recipes available online using safe flours and sweeteners.

A Simple Homemade Recipe

Here is a basic recipe inspired by common low FODMAP baking practices:

Ingredients:
- 1 ½ cups (243g) gluten-free, all-purpose flour blend (ensure it's low FODMAP certified or check ingredients for no hidden FODMAPs like soy flour or inulin)
- ½ teaspoon baking soda
- 1 teaspoon baking powder
- ½ cup (1 stick) chilled butter, cut into small cubes
- ½ cup lactose-free milk or an approved plant-based alternative
Method:
1. Preheat your oven and line a baking sheet with parchment paper.
2. Combine the flour, baking soda, and baking powder in a large bowl.
3. Cut in the cold butter using a pastry blender or your fingertips until the mixture resembles coarse crumbs.
4. Add the milk and mix until just combined, being careful not to overwork the dough.
5. Pat the dough out on a floured surface to about a 1-inch thickness and cut with a biscuit cutter.
6. Place on the baking sheet and bake for 12-15 minutes, or until golden brown.

Store-Bought vs. Homemade: A Comparison


Feature	Store-Bought Certified	Homemade (DIY)
Convenience	High. Ready to eat, great for on-the-go.	Lower. Requires time for preparation, baking, and cooling.
Cost	Can be more expensive per serving due to special ingredients and certification.	Typically more cost-effective, especially for frequent consumption.
Ingredients	Verified and certified by third-party organisations.	You have full control over ingredients; requires careful sourcing.
Customisation	Low. Flavours are set by the brand.	High. Can be adapted with different flavours, spices, and add-ins.
Taste & Texture	Often very reliable and consistent due to commercial recipes.	Can vary depending on the recipe and baker's experience.

Tips for Choosing the Right Low FODMAP Biscuit

Don't rely on 'Gluten-Free' alone: This is a crucial distinction. Many gluten-free products contain high FODMAP ingredients like onion or garlic powder, or high-fructose sweeteners.
Download the Monash University App: The definitive source for low FODMAP guidance, the app allows you to check specific brand names and serving sizes.
Read the Label: If a product isn't certified, look for high FODMAP ingredients such as wheat, rye, barley, agave syrup, high fructose corn syrup, honey, apple/pear juice concentrate, polyols (sorbitol, mannitol, xylitol), and inulin.
Watch Serving Sizes: Even a low FODMAP certified product can become high FODMAP if you eat too much of it. Always stick to the recommended serving size.

Conclusion

For those on a low FODMAP diet, finding a safe and tasty snack like biscuits is entirely possible. Whether you opt for the convenience of certified store-bought products from brands like Fodilicious and Schar or choose to bake your own tailored creations, a wealth of options exists. By understanding the key differences between low FODMAP and gluten-free products and carefully checking ingredients and serving sizes, you can satisfy your cravings while keeping your digestive health in check. The journey to a happy gut doesn't have to mean giving up all your favourite treats.

For further, more specific guidance and to check the FODMAP status of a wide range of foods, refer to the official resource from Monash University.

Monash University FODMAP Diet

Frequently Asked Questions

The main difference is that a gluten-free diet removes the protein gluten, while a low FODMAP diet restricts fermentable carbohydrates (FODMAPs). Wheat contains both, so many gluten-free products are also low in fructans. However, gluten-free items can contain other high FODMAP ingredients like honey or polyols, so always check labels.

The best way is to look for products certified by organisations like Monash University or FODMAP Friendly, which ensures they have been lab-tested and deemed safe at a specific serving size. If not certified, you must carefully read the ingredients list for high FODMAP components.

No, regular wheat-based all-purpose flour is high in fructans, which are a type of FODMAP. You must use a certified low FODMAP, gluten-free flour blend, or a blend of low FODMAP flours like rice, sorghum, and tapioca flour.

Yes, some brands like Fodilicious offer vegan and plant-based low FODMAP cookie buttons. For homemade versions, you can use dairy-free spreads or coconut oil in place of butter and a lactose-free or plant-based milk alternative.

Good low FODMAP sweetener options include maple syrup (in moderation), rice malt syrup, cane sugar, or dextrose. You should avoid high-fructose corn syrup, honey, and high-FODMAP polyol sweeteners like sorbitol and mannitol.

Serving sizes can vary by product and ingredient composition. Always refer to the label of a certified product for the recommended serving size. For homemade recipes, test your personal tolerance levels with a small serving first.

Many dedicated low FODMAP recipe websites, such as those run by dietitians or certified organizations like Monash University and FODMAP Everyday, offer reliable recipes. The provided recipe in this article is a great starting point.