What are FODMAPs and the Low FODMAP Diet?
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine, especially in individuals with digestive sensitivities like Irritable Bowel Syndrome (IBS). When these undigested carbs reach the large intestine, they are fermented by gut bacteria, producing gas and attracting water. This process can cause common symptoms such as bloating, abdominal pain, and altered bowel habits. The low FODMAP diet is a temporary elimination plan designed to identify which specific FODMAPs are triggering an individual's symptoms, before reintroducing them to build a more varied diet.
The Traditional Millionaire Shortbread: A High-FODMAP Culprit
Unfortunately, traditional millionaire shortbread, with its three decadent layers, contains multiple ingredients that are high in FODMAPs and can cause digestive issues. A commercially prepared millionaire shortbread, or one made from a standard recipe, should be avoided during the elimination phase of the low FODMAP diet.
The Shortbread Base: Wheat Flour
The classic shortbread base is made primarily from wheat flour. Wheat contains fructans, which are Oligosaccharides and a major high-FODMAP component. For this reason, gluten-free baking is a necessity when trying to make a FODMAP-friendly shortbread.
The Caramel Layer: Lactose and Fructose
This is where the traditional recipe hits its biggest FODMAP hurdle. The rich, gooey caramel is typically made with two key ingredients: sweetened condensed milk and golden syrup. Both are high FODMAP:
- Condensed Milk: This dairy product is high in lactose, a Disaccharide. Even a small amount can cause significant symptoms for those with lactose intolerance. However, a small portion of butter, used in the shortbread, is very low in lactose and typically safe.
- Golden Syrup: A type of excess fructose (Monosaccharide), golden syrup is highly concentrated and considered high FODMAP, even in small amounts.
The Chocolate Topping: Portion Control is Key
The final layer of chocolate can also be problematic if the portion size is not monitored. Milk chocolate is high in lactose and has a relatively small low FODMAP threshold (20g per serve). Dark chocolate is a better option, as it contains less lactose and has a larger low FODMAP serving size (30g per serve).
Building a Low FODMAP Millionaire Shortbread
Creating a delicious and gut-friendly millionaire shortbread is entirely possible by making smart substitutions for the high-FODMAP ingredients.
Low-FODMAP Shortbread Alternatives
To make a suitable shortbread base, you must swap out the wheat flour. Low-FODMAP flours such as rice flour, tapioca flour, or a specialized gluten-free, low-FODMAP flour blend work perfectly. The FODMAP Friendly website even features a simple 4-ingredient shortbread recipe using rice and tapioca flour.
Crafting a Gut-Friendly Caramel
To replicate the signature caramel flavor and texture without the FODMAPs, you need to replace condensed milk and golden syrup. Here are some options:
- Condensed Milk: Use a lactose-free sweetened condensed milk, or create a substitute using lactose-free milk and sugar. A dairy-free version can be made with coconut cream.
- Sweetener: Replace golden syrup with a low-FODMAP sweetener like maple syrup or rice malt syrup. These provide the necessary sweetness and binding properties without the excess fructose.
Choosing Your Chocolate
To finish your low-FODMAP masterpiece, dark chocolate is the best choice. With a low-FODMAP serving size of 30g, it allows for a more generous and delicious topping. If you prefer milk chocolate, be very mindful of the smaller portion size to avoid exceeding the lactose threshold.
Comparison: High FODMAP vs. Low FODMAP Ingredients
| Traditional Ingredient | High FODMAP Component | Low FODMAP Alternative | Notes |
|---|---|---|---|
| Wheat Flour | Fructans (Oligosaccharides) | Rice Flour, Tapioca Flour, Gluten-Free Blend | Essential for the shortbread base. |
| Sweetened Condensed Milk | Lactose (Disaccharide) | Lactose-Free Condensed Milk, Coconut Cream | The primary high-FODMAP ingredient in the caramel. |
| Golden Syrup | Excess Fructose (Monosaccharide) | Maple Syrup, Rice Malt Syrup | Adds sweetness and texture to the caramel. |
| Milk Chocolate | Lactose (Disaccharide) | Dark Chocolate (70%+) | Dark chocolate has a larger safe portion size. |
Your Low FODMAP Millionaire Shortbread Recipe Guide
Here are some tips for making your own gut-friendly millionaire shortbread:
- The Base: Use a simple recipe featuring rice flour, butter, and sugar. This forms a sturdy and crumbly low-FODMAP foundation. Xantham gum is often used in gluten-free baking for texture, and is generally low FODMAP, but some individuals may have a sensitivity.
- The Caramel: Combine lactose-free condensed milk (or coconut cream for a dairy-free option), butter, and maple or rice malt syrup. A pinch of salt enhances the caramel flavor. Cook slowly and stir constantly to prevent burning.
- The Topping: Once the caramel is set, melt a high-quality dark chocolate (70% or higher cocoa solids) and spread it over the top. Allow it to set completely before cutting into small, manageable squares.
- Portion Size: Remember that while ingredients are low FODMAP, the overall FODMAP load of a dessert can add up. Stick to the small serving sizes determined by Monash University to enjoy your treat without symptoms.
Conclusion: Enjoying a FODMAP-Friendly Treat
While a traditional Millionaire shortbread is a high-FODMAP treat best avoided on the elimination diet, it doesn't mean you have to give up this dessert entirely. By understanding the high-FODMAP ingredients and making simple substitutions with low-FODMAP alternatives, you can recreate a delicious, safe version. Always be mindful of your personal triggers and portion sizes to enjoy your gut-friendly treats responsibly. For more information on the low FODMAP diet, visit the Monash University FODMAP Diet website, a leading authority on the subject.
