Are Waffles FODMAP Friendly? Your Guide to Gut-Friendly Waffles

October 19, 2025 •

4 min read

According to Monash University, the pioneer of the low FODMAP diet, many standard waffle ingredients are high in FODMAPs. This means a traditional breakfast staple might cause issues, prompting the question: Are waffles FODMAP friendly for those with sensitive stomachs?

Quick Summary

While traditional waffles with wheat flour and dairy are often high in FODMAPs, they can be modified to be gut-friendly. By substituting high-FODMAP ingredients with certified gluten-free flour blends, lactose-free milk, and low-FODMAP sweeteners, safe and delicious versions are easily made at home.

Key Points

Traditional Waffles Aren't Safe: Standard recipes use high-FODMAP ingredients like wheat flour and lactose-rich dairy, making them unsuitable for a low FODMAP diet.
Substitute with Gluten-Free Flour: Replace wheat flour with certified low-FODMAP flours such as rice, buckwheat, or a tested gluten-free baking blend.
Choose Lactose-Free Milk: Use lactose-free cow's milk, almond milk, or other low-FODMAP milk alternatives to avoid digestive issues.
Select Safe Sweeteners: Opt for pure maple syrup in moderate servings instead of high-FODMAP honey or high-fructose corn syrup.
Mind Your Toppings: Garnish with low-FODMAP fruits like strawberries and blueberries, or stick to safe syrups.
Homemade Waffles Offer Control: Making waffles from scratch allows for complete control over ingredients, ensuring a safe and delicious low FODMAP treat.
Check Pre-made Products: When buying frozen waffles or mixes, always verify the ingredient list for hidden high-FODMAP components.

Understanding FODMAPs and Why Waffles Can Be a Problem

FODMAPs are a group of fermentable carbohydrates that can trigger digestive symptoms in individuals with Irritable Bowel Syndrome (IBS) and other gastrointestinal conditions. The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. When these carbohydrates are not properly absorbed in the small intestine, they travel to the large intestine where they are fermented by bacteria, causing gas, bloating, and pain.

Traditional waffle recipes are typically made with ingredients that contain high levels of FODMAPs, making them problematic for sensitive individuals. The primary culprits include:

Wheat Flour: Contains fructans, a type of oligosaccharide.
Cow's Milk: High in lactose, a disaccharide.
Certain Sweeteners: High-fructose corn syrup and agave syrup contain excess fructose, a monosaccharide.

Making Waffles Low FODMAP: Key Ingredient Swaps

Fortunately, with a few key substitutions, you can easily create delicious waffles that are compliant with a low FODMAP diet. The goal is to replace the high-FODMAP ingredients with suitable alternatives.

Here are the essential swaps:

For Flour: Wheat flour is the most significant source of FODMAPs in a standard waffle recipe. Opt for a certified gluten-free flour blend designed for baking, or use a mix of individual low FODMAP flours. Some excellent choices include:

Rice flour
Buckwheat flour
Sorghum flour
Tapioca starch
Cornstarch

Note that not all gluten-free blends are low FODMAP. Avoid those containing high-FODMAP ingredients like garbanzo bean flour. Many brands offer low-FODMAP specific blends or mixes.

For Milk: Regular cow's milk is high in lactose. Replacing it with a lactose-free or plant-based milk alternative is crucial. Always check the serving sizes as recommended by the Monash University app. Good options include:

Lactose-free milk
Almond milk (limit to 1 cup per serving)
Rice milk

For Sweeteners: Avoid high-fructose corn syrup, honey, and agave. Pure maple syrup is a great low-FODMAP option, but remember to stick to the recommended serving size (up to 2 tablespoons per meal). A small amount of granulated sugar is also acceptable.

For Toppings: Toppings can make or break your low-FODMAP waffle experience. Stick to low-FODMAP fruits and sweeteners to avoid triggering symptoms. Here is a list of safe and delicious toppings:

Pure maple syrup (in low FODMAP servings)
Strawberries
Blueberries
Raspberries
Ripe bananas (small servings only, avoid very ripe ones)
Lactose-free whipped cream
Lactose-free Greek yogurt
Pecans or walnuts (in low FODMAP portions)

High vs. Low FODMAP Waffle Ingredients

This table provides a quick comparison to help you choose your ingredients wisely for a gut-friendly waffle.


High FODMAP Ingredients	Low FODMAP Alternatives
Wheat Flour	Gluten-free flour blend (rice, tapioca, cornstarch)
Cow's Milk	Lactose-free milk, Almond milk, Rice milk
High-Fructose Corn Syrup	Pure maple syrup, Granulated sugar
Honey, Agave	Pure maple syrup
Ripe Banana (large amount)	Ripe banana (small portion), Unripe banana
High-Lactose Yogurt or Ice Cream	Lactose-free yogurt, Lactose-free ice cream
Cashews, Pistachios	Pecans, Walnuts

Crafting Your Own Low FODMAP Waffles

Making your own waffles from scratch gives you complete control over the ingredients. There are many fantastic recipes online specifically designed for a low FODMAP diet. A basic recipe typically includes a gluten-free flour blend, eggs, a low FODMAP milk, a small amount of sugar, and baking powder. Mixing the dry ingredients first, then combining with wet ingredients, and folding in whipped egg whites (if desired for fluffier texture) is a standard approach. Letting the batter rest for a short period can also improve the texture.

Premade Low FODMAP Waffle Options

If you prefer convenience, several brands offer low FODMAP or gluten-free waffles and mixes. When buying pre-made products, always check the ingredients list thoroughly, as manufacturers can change their formulas.

Nature's Path Organic Gluten-Free Homestyle Waffles: Made with a rice flour blend.
Enjoy Life Foods Gluten-Free Plain Pancake and Waffle Mix: Uses a blend of rice, teff, and buckwheat flours.
Bob's Red Mill Gluten-Free 1:1 Baking Flour: This is a popular low-FODMAP option for making your own mix.
Schar Gluten-Free Waffle Mix: Made with rice, cornstarch, and potato starch.

Conclusion

While standard, traditional waffles are not considered low FODMAP, individuals following the diet do not have to give up this beloved breakfast food. By being mindful of the ingredients and using appropriate substitutes, it is entirely possible to make delicious and gut-friendly waffles at home. Whether you choose to bake from scratch with gluten-free flour and lactose-free milk or opt for a certified low-FODMAP mix, you can enjoy a crispy and satisfying waffle experience without the digestive distress. Always consult the latest Monash University data via their app to ensure serving sizes and ingredients are within your dietary guidelines.

For more in-depth information and official guidelines on the low FODMAP diet, you can visit the Monash Fodmap website.

Frequently Asked Questions

Regular waffles are typically not low FODMAP because they contain wheat flour, which is high in fructans, and cow's milk, which contains lactose.

Use a certified gluten-free flour blend, preferably one validated as low FODMAP by a reputable source like Monash University. Good single-flour options include rice flour, tapioca starch, or cornstarch.

Some frozen waffle brands, particularly those marketed as gluten-free, can be low FODMAP. It is crucial to check the ingredient list for high-FODMAP components like wheat, certain starches, and high-fructose corn syrup before purchasing.

No, if you are lactose intolerant, you must use a lactose-free alternative when making waffles. Regular cow's milk is high in lactose, a disaccharide that can trigger digestive symptoms.

Pure maple syrup is an excellent low FODMAP alternative to honey. Be sure to check the serving size guidelines from Monash University to ensure you don't overdo it.

Safe toppings include pure maple syrup, lactose-free whipped cream or yogurt, and low-FODMAP fruits like strawberries, blueberries, or small amounts of ripe banana.

To check if a premade waffle mix is low FODMAP, read the ingredients list carefully. Look for gluten-free flours like rice and tapioca starch and avoid mixes with high-FODMAP bean flours or high-fructose sweeteners.