Can I eat pastry on a low fodmap diet?

December 20, 2025 •

4 min read

Over half of the FODMAPs consumed in a typical Western diet come from wheat, a primary ingredient in most pastries. So, can I eat pastry on a low fodmap diet? The answer is a hopeful yes, with careful planning and smart ingredient substitutions that prevent triggering digestive symptoms.

Quick Summary

Navigating pastries on a low FODMAP diet involves mindful ingredient selection and portion control. Explore suitable flour alternatives, lactose-free options, and approved recipes to satisfy sweet and savory cravings without digestive discomfort.

Key Points

Standard Pastry is High FODMAP: Most pastries contain wheat flour and dairy, which are high in fructans and lactose, respectively.
Choose Gluten-Free Flours: Use certified low FODMAP gluten-free flour blends or alternatives like rice, tapioca, and sorghum flours for baking.
Opt for Lactose-Free Dairy: Swap regular milk and high-lactose dairy for lactose-free milk or dairy-free butter/margarine to avoid issues.
Control Your Portions: Even low FODMAP-compliant pastries should be enjoyed in small, controlled servings to prevent symptoms.
Use Safe Sweeteners: Stick to low FODMAP sweeteners such as maple syrup, stevia, or glucose, avoiding high-fructose options.
Embrace Homemade Recipes: Making your own pastries allows for complete control over ingredients, ensuring they are low FODMAP from scratch.
Read Labels Carefully: Always check for hidden high-FODMAP ingredients like inulin, chicory root, and certain high-fructose sweeteners in packaged goods.

The Low FODMAP Basics: Why Regular Pastry is a Problem

The low FODMAP diet, primarily used to manage symptoms of Irritable Bowel Syndrome (IBS), focuses on restricting specific types of carbohydrates that are poorly absorbed by the small intestine. These fermentable carbs, or FODMAPs, can cause gas, bloating, and pain. Conventional pastries are often problematic due to their reliance on two key high-FODMAP ingredients: wheat flour and dairy. Wheat flour is a significant source of fructans, while regular milk and other dairy products contain lactose. For individuals with sensitive digestive systems, these ingredients are major triggers.

The High-FODMAP Culprits in Conventional Pastry

Wheat Flour: The bulk of traditional pastry dough is made from wheat, which is high in fructans, a type of oligo-saccharide. This can lead to significant digestive issues for those intolerant to them. While wheat in small quantities might be tolerable for some, the large amounts used in pastries make them a high-risk food.
High-Lactose Dairy: Many pastries include milk, cream, and cheese, which are high in lactose. Individuals who are lactose intolerant and following a low FODMAP diet need to avoid or strictly limit these ingredients.
Sweeteners and Fillings: High-fructose corn syrup, honey, and high-FODMAP fruits like apples and pears are commonly used in pastries and fillings. These are all significant FODMAP sources and must be avoided during the elimination phase of the diet.

Low FODMAP Flours and Ingredients for Baking

Creating low FODMAP pastry requires substituting high-FODMAP ingredients with safe alternatives. The foundation of any good pastry is the flour, and luckily there are several excellent low FODMAP options available.

Safe Flour Blends for Low FODMAP Pastry

Rice Flour: A staple in gluten-free baking, rice flour is a low FODMAP option that can be used in blends to create pastry dough.
Tapioca Flour/Starch: Derived from the cassava root, tapioca flour adds elasticity to baked goods and is a common component in low FODMAP flour blends.
Sorghum Flour: This whole-grain, gluten-free flour adds a mild, slightly sweet flavor and is well-tolerated on the low FODMAP diet.
Certified Gluten-Free Flour Blends: For ease of use, many companies offer certified gluten-free, low FODMAP 1-to-1 baking flours. It is crucial to check the ingredient list to ensure no hidden high-FODMAP components are included.

Lactose-Free and Dairy-Free Options

Lactose-Free Milk: Available in both dairy and non-dairy versions, lactose-free milk is a simple swap for traditional milk in many recipes.
Butter: Butter is naturally very low in lactose, making it safe for most people on a low FODMAP diet, provided it's consumed in a standard serving size. For those with more severe sensitivities or dairy allergies, dairy-free margarine can be used.
Dairy-Free Yogurt or Cream: Use lactose-free cream or dairy-free yogurt for fillings and toppings, ensuring they don't contain high-FODMAP ingredients like inulin or high-fructose syrups.

Making Low FODMAP Pastry: Your Guide to Sweet and Savory

Many types of pastries can be successfully adapted to be low FODMAP. It's about getting creative with ingredient substitutions and following tested recipes.

Low FODMAP Pastry Recipes to Try

Shortcrust Pastry: A classic shortcrust can be made using a gluten-free flour blend, cold butter (or dairy-free alternative), and an egg. This versatile dough can be used for sweet tarts or savory quiches with low FODMAP fillings.
Croissants: While complex, low FODMAP croissant recipes exist, using a special gluten-free flour blend, lactose-free milk, and xanthan gum to achieve the flaky texture.
Cinnamon Rolls and Buns: Yeast-based baked goods like cinnamon rolls can be made low FODMAP by using appropriate flours, lactose-free milk, and low FODMAP sweeteners.
Scones: Simple and quick-to-make, low FODMAP scones can be created using gluten-free flour and lactose-free cream, served with a small amount of whipped lactose-free cream and approved fruit like strawberries.

Low FODMAP vs. High FODMAP Pastry Ingredients


Ingredient Type	High FODMAP Example	Low FODMAP Alternative
Flour	Wheat, Rye, Barley	Gluten-Free Blend (Rice, Sorghum, Tapioca), Maize Flour
Dairy	Regular Milk, Yoghurt, Cream, Some Cheeses	Lactose-Free Milk, Hard Cheeses (like Cheddar), Lactose-Free Yogurt
Sweeteners	High-Fructose Corn Syrup, Honey, Agave	Maple Syrup (limited amount), Stevia, Glucose, Dextrose
Fillings	Apples, Pears, Onion, Garlic	Blueberries, Raspberries, Strawberries, Scallion Greens

Important Considerations and Tips

Even with safe ingredients, some practices are essential for success on a low FODMAP diet.

Mindful Portion Control: Even low FODMAP foods can trigger symptoms if consumed in large quantities. Stick to small, monitored serving sizes, especially when trying a new recipe or ingredient.
Watch for Hidden FODMAPs: Always read labels carefully on pre-made products like gluten-free mixes or dairy-free alternatives. Look out for ingredients like chicory root, inulin, or other added high-FODMAP components.
Homemade is Best: Baking your own low FODMAP pastry allows you full control over every ingredient, ensuring there are no surprises.
Reintroduce Ingredients Slowly: After the elimination phase, you can test your tolerance to certain ingredients. You may find you can tolerate small amounts of wheat or specific high-FODMAP fruits, which can expand your pastry options.

Conclusion: Enjoying Pastry Without the Discomfort

While traditional wheat and dairy-based pastries are off-limits during the low FODMAP diet, this doesn't mean you have to abandon your favorite treats forever. By focusing on gluten-free flour blends, lactose-free dairy alternatives, and low FODMAP sweeteners, you can create delicious and safe pastries at home. Mindful portion control and careful label-reading are key to managing your symptoms while satisfying your cravings. So, yes, you can eat pastry on a low fodmap diet—it just requires a little creativity and a lot of smart substitutions. For more guidance on navigating a low FODMAP lifestyle, consider visiting the official Monash University Low FODMAP Diet website.

Frequently Asked Questions

Regular pastries typically contain wheat flour, which is high in fructans, and dairy products high in lactose. Both of these ingredients are significant sources of FODMAPs that can cause digestive distress.

No, not all gluten-free pastries are low FODMAP. While they avoid wheat, they can still contain high-FODMAP ingredients in the fillings or sweeteners, such as honey, agave, or certain fruits.

Yes, butter is generally considered low FODMAP because it contains very little lactose due to the manufacturing process. However, for those with severe sensitivities or allergies, dairy-free alternatives can be used.

Safe flour alternatives include rice flour, tapioca starch, sorghum flour, and certified gluten-free flour blends that are confirmed low FODMAP.

Store-bought croissants are not low FODMAP as they are made with wheat flour. However, you can make your own low FODMAP version using specialized gluten-free flour blends and lactose-free ingredients.

Safe sweeteners include pure maple syrup (in limited amounts), stevia, and simple sugars like glucose or dextrose. High-fructose options like agave or honey should be avoided.

You can manage sweet cravings by opting for naturally sweet, low FODMAP fruits like strawberries or blueberries, enjoying small, controlled portions of approved treats, or finding recipes for simple low FODMAP desserts.

Yes, some brands offer certified low FODMAP packaged baked goods. It's important to always check for a FODMAP Friendly or Monash University certification, and review the ingredients list carefully to avoid high-FODMAP additives.