Understanding FODMAPs and Irritable Bowel Syndrome (IBS)
What are FODMAPs?
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are a group of short-chain carbohydrates (sugars) that are poorly absorbed in the small intestine by some people. Instead, they travel to the large intestine, where they are fermented by gut bacteria, producing gas and other byproducts.
Why do FODMAPs affect some people?
The fermentation process can lead to various digestive symptoms, particularly in individuals with Irritable Bowel Syndrome (IBS). The resulting gas production and water drawn into the intestine can cause discomfort, bloating, cramping, and altered bowel habits. The low FODMAP diet is a therapeutic elimination diet designed to help manage IBS symptoms by temporarily restricting these fermentable carbs.
The High FODMAP Culprits in Traditional Pastry
Traditional pastry recipes are often packed with high FODMAP ingredients. Identifying these components is the first step toward creating a gut-friendly version.
Problematic flours
The most common base for pastry is wheat flour. Wheat contains fructans, a type of oligosaccharide that is a major trigger for IBS symptoms. Other high FODMAP flours to be aware of include rye, barley, spelt, and, surprisingly, some gluten-free options like coconut flour and soy flour.
Sugars and sweeteners
Many pastries are sweetened with high FODMAP sugars. These include honey, agave syrup, high-fructose corn syrup (HFCS), and molasses. Additionally, many 'sugar-free' products use polyols, or sugar alcohols, such as sorbitol, mannitol, and xylitol, which can cause significant digestive distress.
Dairy ingredients
Lactose, the sugar in dairy, is another common FODMAP culprit. Traditional pastry recipes often call for milk, cream, or other dairy products. Lactose intolerance is a widespread issue, and even those without it may experience symptoms from the lactose content in pastry. Whey protein concentrate is another dairy-derived ingredient to watch for.
Fillings and additives
Beyond the dough itself, fillings can contribute to the FODMAP load. Fruit fillings containing high-fructose fruits like apples or pears are a significant source of monosaccharides. Savory pastries might include onions or garlic powder, which are also high in fructans. Some fiber-fortified products use inulin, a potent source of fructans, to boost fiber content.
Crafting Low FODMAP Pastry: Ingredient Swaps
Thankfully, there are many excellent low FODMAP ingredient substitutes available for baking.
Flour alternatives
Instead of wheat, opt for a gluten-free and low FODMAP flour blend. Certified low FODMAP blends are the safest bet, but you can also use naturally low FODMAP flours like rice flour, corn flour, buckwheat, millet, or sorghum. Many recipes also benefit from the addition of a binding agent like xanthan gum.
Sweetener substitutions
For a touch of sweetness without the bloat, consider using white cane sugar, maple syrup, rice malt syrup, or dextrose. Some individuals may also tolerate erythritol, a low FODMAP polyol, but it's best to test personal tolerance.
Dairy-free options
Lactose-free milk and butter are readily available and function similarly to their traditional counterparts. For fillings, consider lactose-free cream cheese or other dairy-free alternatives. Be sure to check labels, as some dairy substitutes contain other high FODMAP ingredients.
The Difference Between Gluten-Free and Low FODMAP
A common misconception is that a gluten-free product is automatically low FODMAP. This is incorrect. While there is overlap, they address different components of food. Gluten is a protein, whereas FODMAPs are carbohydrates. Wheat, barley, and rye contain both, which is why many gluten-free products are also low FODMAP. However, a product labeled 'gluten-free' could still contain other high FODMAP ingredients like honey, inulin, or high FODMAP flours such as coconut or soy. It is crucial to read the ingredient list carefully or look for a certified low FODMAP product.
A Comparison of Traditional and Low FODMAP Pastry Ingredients
| Ingredient Category | High FODMAP (Avoid) | Low FODMAP (Safe) |
|---|---|---|
| Flour | Wheat, Rye, Barley, Spelt, Coconut Flour (large amounts) | Rice Flour, Corn Flour, Buckwheat, Sorghum, Teff |
| Sweeteners | Honey, Agave Syrup, HFCS, Sorbitol, Mannitol | White Sugar, Maple Syrup, Rice Malt Syrup, Dextrose |
| Dairy | Milk, Buttermilk, Whey Protein Concentrate | Lactose-Free Milk, Hard Cheeses (Cheddar, Brie), Butter |
| Fillings/Adds | Apples, Pears, Onion, Garlic, Inulin | Strawberries, Blueberries, Ginger, Safe Herbs |
Low FODMAP Baking Tips and Tricks
- Read Labels Carefully: Always scrutinize the ingredient list on packaged foods, including gluten-free flours, for hidden FODMAPs like inulin, high-fructose corn syrup, or soy flour.
- Add a Binder: Gluten-free flours often lack the structure of wheat flour. Adding a small amount of xanthan gum can help improve the texture and elasticity of your low FODMAP pastry.
- Keep Ingredients Cold: Just like traditional pastry, using very cold butter and ice-cold water is crucial for creating a flaky texture.
- Portion Control is Key: Even with low FODMAP foods, portion size matters. Some ingredients, like firm bananas or certain types of nuts, are low FODMAP in small amounts but become high FODMAP in larger quantities.
- Don't Overwork the Dough: Overworking the dough can lead to a tough pastry, regardless of the ingredients. Handle it gently to ensure a tender result.
- Consider Sourdough: While most wheat bread is high in fructans, traditional sourdough fermentation can break down FODMAPs, making sourdough spelt an option for some individuals. This is not a foolproof method, but it is worth exploring during the reintroduction phase of the diet with a healthcare provider's guidance.
- Embrace Recipe Websites: Utilize reliable low FODMAP recipe websites, such as those run by Monash University, to find proven recipes for delicious and safe baked goods.
Conclusion: Enjoying Pastry on a Low FODMAP Diet
While traditional, wheat-based pastry is undeniably high in FODMAPs and likely to cause symptoms for those with IBS, this does not mean it is off-limits forever. By understanding the key high FODMAP ingredients and making informed substitutions, you can continue to enjoy delicious baked goods. Baking at home with low FODMAP flours, sweeteners, and dairy alternatives gives you full control over the ingredients, ensuring your creations are safe for your digestive system. Remember, the goal of a low FODMAP diet is not permanent restriction but rather understanding your personal tolerance levels. Consulting with a registered dietitian can provide personalized guidance to help you navigate this culinary journey effectively.
Fody Foods Co. offers a variety of low FODMAP certified products and recipes for confident baking.
