Is Bread and Butter Pudding Low in FODMAP?

According to Monash University, the global leader in FODMAP research, a traditional bread and butter pudding is not low in FODMAP due to high-lactose dairy and wheat bread. However, with clever substitutions, you can easily create a FODMAP-friendly version of this comforting dessert without compromising on flavor.

Quick Summary

A classic bread and butter pudding is high in FODMAPs, but you can make a safe alternative. Learn about the high-FODMAP ingredients and discover simple swaps for the bread, milk, and add-ins to enjoy a delicious, gut-friendly version.

Key Points

• Traditional Pudding is High FODMAP: Classic bread and butter pudding contains wheat bread and high-lactose dairy, both of which are high in FODMAPs.

• Substitute High-FODMAP Ingredients: To make it safe, swap high-fructan wheat bread for certified gluten-free or long-fermented sourdough.

• Use Lactose-Free Dairy: Replace traditional milk and cream with lactose-free versions or plant-based alternatives like almond milk or canned coconut cream.

• Eggs are Low FODMAP: The eggs in the custard are naturally low in FODMAPs and can be used freely.

• Avoid High-FODMAP Add-ins: Skip raisins and other dried fruits, which are high in fructans and polyols, and use low-FODMAP fruits like fresh blueberries instead.

• Stick to Safe Sweeteners and Spices: Maple syrup, table sugar, cinnamon, and vanilla are all safe for adding flavor to your low-FODMAP pudding.

Understanding FODMAPs in Traditional Bread and Butter Pudding

Traditional bread and butter pudding is a beloved classic, but for those following a low-FODMAP diet, its ingredients present several challenges. A standard recipe typically includes wheat bread, high-lactose milk and cream, and often dried fruits like raisins, which contain fructans and excess fructose respectively. To understand how to make a FODMAP-friendly version, it's essential to first break down why the classic recipe is problematic.

First, the bread. Traditional wheat-based bread is high in fructans, a type of oligosaccharide that can trigger digestive symptoms in sensitive individuals. While sourdough made with a long fermentation process can be lower in FODMAPs, it's not a guarantee and depends heavily on the preparation method. Therefore, a certified low-FODMAP or gluten-free bread is the safest choice.

Next, the custard. The custard in traditional pudding is made from high-lactose milk and cream. Lactose is a disaccharide that many people with IBS struggle to digest. Fortunately, the low-FODMAP market has expanded significantly, offering numerous lactose-free dairy and plant-based alternatives that work beautifully in custard. Eggs, which are also a core component of custard, are naturally low in FODMAPs.

Lastly, common additions such as dried fruits like raisins are also high in FODMAPs, specifically fructans and polyols, even in small amounts. Spices like cinnamon and nutmeg are generally low-FODMAP and can be used to add flavor safely.

Creating a Low-FODMAP Bread and Butter Pudding

Making a low-FODMAP version of this dessert is all about smart substitutions. By swapping a few key ingredients, you can enjoy all the comfort and flavor without the digestive distress.

Low-FODMAP Bread Alternatives

• Certified Gluten-Free Bread: Look for brands that are certified low-FODMAP, such as those by Schär or COBS Bread, which offer dedicated low-FODMAP loaves.
• Traditionally Fermented Sourdough: A properly fermented wheat or spelt sourdough can be low in fructans. Check with the bakery or consult the Monash app for certified options.
• Homemade Gluten-Free Bread: Using a reliable recipe with low-FODMAP flours like rice, millet, or buckwheat can provide a fresh, homemade base for your pudding.

Low-FODMAP Custard Alternatives

• Lactose-Free Dairy: Lactose-free milk and cream are widely available and perform identically to their traditional counterparts in recipes.
• Dairy-Free Milk and Cream: Use almond milk, rice milk, or canned coconut cream. Ensure the brands don't contain high-FODMAP ingredients like inulin or high fructose corn syrup.
• Basic Custard Recipe: A simple, low-FODMAP vanilla custard can be made from lactose-free milk, eggs, sugar, and a little cornflour for thickening.

Flavorful Add-ins and Substitutions

• Spices: Stick to safe spices like vanilla, cinnamon, and nutmeg for that classic warmth.
• Sweeteners: Maple syrup, rice malt syrup, or regular table sugar are safe for the low-FODMAP diet.
• Fruit: Instead of raisins, use a small, safe serving of fresh or frozen low-FODMAP fruits like blueberries or raspberries.

Comparison of Traditional vs. Low-FODMAP Bread and Butter Pudding Ingredients

Ingredient Category	Traditional Recipe (High FODMAP)	Low-FODMAP Alternative	Why the Change?
Bread	Standard wheat bread (high fructans)	Certified gluten-free or long-fermented sourdough (low fructans)	Fructans can cause bloating and gas in IBS sufferers.
Milk/Cream	Regular cow's milk and cream (high lactose)	Lactose-free milk and cream, or dairy-free options like almond milk (lactose-free)	Lactose is a disaccharide that is poorly digested by many with IBS.
Dried Fruit	Raisins, sultanas (high fructans and polyols)	Small amounts of fresh blueberries or raspberries (low FODMAP fruit)	Dried fruits concentrate FODMAPs, triggering symptoms in sensitive individuals.
Fats	Butter (low lactose, generally safe)	Butter is low FODMAP. Ghee is an alternative if dairy is an issue.	Butter is naturally low in lactose and typically well-tolerated.
Sweeteners	Sugar	Maple syrup, rice malt syrup, or sugar (fructose is within safe limits)	These sugars do not contain excess fructose or other high FODMAP content.

Assembling Your Low-FODMAP Pudding

1. Prepare your bread: Use a certified low-FODMAP bread. For extra flavor, you can toast it slightly to dry it out and enhance its structure, which helps it hold up to the custard.
2. Make the low-FODMAP custard: Whisk together lactose-free milk, eggs, vanilla, and spices. For a richer custard, use a mix of lactose-free milk and heavy cream (Monash-approved serving) or canned coconut cream.
3. Layer the pudding: Arrange buttered slices of your chosen bread in a greased baking dish. Sprinkle a safe portion of fresh fruit like blueberries or raspberries between the layers for bursts of flavor.
4. Soak and bake: Pour the custard over the bread, ensuring it is well-soaked. Allow it to sit for at least 30 minutes before baking. The soaking time helps the bread absorb the custard properly, preventing a dry pudding.
5. Bake and serve: Bake until golden and set. Serve warm with a drizzle of maple syrup or a dollop of lactose-free cream.

The Final Verdict: Is it Safe?

So, is bread and butter pudding low in FODMAP? Not in its traditional form. The combination of high-fructan wheat bread and high-lactose dairy makes it a potential trigger for those with IBS. However, by substituting the high-FODMAP ingredients with certified low-FODMAP alternatives, you can create a perfectly safe and delicious dessert. The key is to be mindful of your ingredient choices and follow approved low-FODMAP serving sizes, especially for ingredients like dairy-free creams and dried fruits. Consulting the Monash FODMAP app is the best way to stay informed on specific ingredient and serving size guidelines.

Conclusion

Enjoying comforting desserts like bread and butter pudding is absolutely possible on a low-FODMAP diet. While the classic version is not suitable, modifying the recipe with specific, gut-friendly ingredient swaps ensures a delicious outcome. The availability of certified low-FODMAP products, from bread to dairy alternatives, makes these adjustments straightforward and accessible. By following a tested low-FODMAP recipe, you can indulge in this nostalgic treat without compromising your digestive health. Start experimenting with these swaps today and bring a low-FODMAP bread and butter pudding back into your life. For further low-FODMAP recipe inspiration, consider checking out trusted blogs like FODMAP Everyday which offer a vast collection of verified recipes and expert dietary advice.

Frequently Asked Questions

Which ingredients in traditional bread and butter pudding are high in FODMAPs?

Traditional bread and butter pudding is high in FODMAPs due to the wheat-based bread, which is high in fructans, and the dairy milk and cream, which are high in lactose.

Can I use regular sourdough bread for a low-FODMAP pudding?

Only traditionally fermented sourdough bread is likely to be low in fructans. The fermentation process breaks down the fructans, but the FODMAP content can vary. For certainty, use a certified low-FODMAP or gluten-free bread.

What is a good low-FODMAP milk substitute for the custard?

Lactose-free cow's milk is an excellent option as it behaves just like regular milk. You can also use almond milk or canned coconut cream, but always check for other high-FODMAP additives like inulin.

Are raisins and other dried fruits high in FODMAPs?

Yes, raisins and most dried fruits are high in FODMAPs due to their concentrated content of fructans and polyols. It's best to substitute them with a small serving of fresh, low-FODMAP fruit like blueberries.

Is butter low in FODMAPs?

Yes, butter is naturally very low in lactose and is considered a safe, low-FODMAP ingredient. For those with a heightened dairy sensitivity, ghee is a lactose and casein-free alternative.

Can I make a vegan low-FODMAP bread and butter pudding?

Yes, it is possible. You can use certified gluten-free bread, canned coconut cream and milk substitutes, and ensure the sugar or sweetener is low-FODMAP. You can find vegan low-FODMAP recipes specifically designed for this purpose.

Where can I find certified low-FODMAP bread?

Certified low-FODMAP bread can be found in many specialty grocery stores or online. Brands like Schär and COBS Bread have certified low-FODMAP products. Look for the official Monash University certification logo.