What Biscuits Can You Eat on a Low FODMAP Diet?

According to Monash University, a small serving of traditional wheat-based biscuits can be low FODMAP, but larger portions can trigger symptoms in sensitive individuals. Navigating the world of store-bought and homemade treats can be tricky, so it's essential to understand what biscuits you can eat on a low FODMAP diet to enjoy a snack without discomfort.

Quick Summary

This guide details how to identify low FODMAP biscuits, highlighting ingredients to avoid, certified brands to trust, and which flours are safe for baking. It clarifies the relationship between gluten-free and low FODMAP labels, offering clear guidance for IBS sufferers.

Key Points

• Certified Products are Best: Look for Monash or FODMAP Friendly certified labels for guaranteed safety, such as those from Fodilicious, Orgran, and Nairn's.

• Avoid Wheat Fructans: Traditional biscuits contain wheat flour, a high-FODMAP ingredient, which should be avoided in large quantities.

• Don't Confuse Gluten-Free with Low FODMAP: Gluten-free products can contain other high-FODMAP ingredients like inulin, high-fructose sweeteners, and certain flours.

• Check Sweeteners Carefully: High-fructose corn syrup and honey are high-FODMAP sweeteners to avoid; opt for glucose, dextrose, or maple syrup.

• Bake Your Own: Use low-FODMAP flour blends from brands like Bob's Red Mill or Schär for full control over ingredients.

• Portion Control is Crucial: Even low-FODMAP foods can trigger symptoms in large quantities, so stick to recommended serving sizes.

• Read All Ingredients: Small amounts of high-FODMAP ingredients can still be hidden in processed biscuits, so always check the full list.

Understanding FODMAPs in Biscuits

FODMAPs are fermentable carbohydrates that can cause digestive issues in sensitive individuals, particularly those with Irritable Bowel Syndrome (IBS). Standard biscuits often contain high-FODMAP ingredients that can trigger symptoms like bloating, gas, and pain. Key culprits include the fructans found in wheat flour, the fructose in high-fructose corn syrup and honey, and polyols sometimes used as artificial sweeteners.

Decoding the Ingredients List

To confidently choose low FODMAP biscuits, becoming a savvy label reader is essential. Manufacturers list ingredients in descending order by weight, so pay close attention to the first few items. Even a gluten-free label is not a guarantee that a product is low FODMAP, as many gluten-free products use alternative high-FODMAP flours or fillers to compensate for texture and fiber.

Here are some common high-FODMAP ingredients to watch out for:

• Wheat flour: A major source of fructans, especially in large quantities.
• Honey & agave syrup: These natural sweeteners are high in fructose.
• High-fructose corn syrup: A concentrated source of fructose.
• Inulin and chicory root: Often added to gluten-free products for fiber and are high in fructans.
• High-FODMAP flours: Including soy flour, coconut flour, and chickpea (besan) flour.
• Polyols (sugar alcohols): Such as sorbitol, mannitol, and xylitol, often found in 'sugar-free' products.
• Certain dried fruits: Ingredients like dates, apples, and pears are high in fructose.

Low FODMAP Flours and Sweeteners

For those who enjoy baking or need to identify low-FODMAP products, knowing the safe alternatives is key. Biscuits made with these ingredients are generally safer choices.

Safe Flours for Baking

• Rice flour
• Sorghum flour
• Buckwheat flour (in appropriate serving sizes)
• Maize (corn) flour
• Oats and oat flour (if certified gluten-free)
• Tapioca starch

Low FODMAP Sweeteners

• Glucose
• Dextrose
• Maple syrup (in small quantities)
• Sucrose (table sugar)

What About Gluten-Free Biscuits?

Many people on a low FODMAP diet rely on gluten-free products, but it is a common misconception that all gluten-free items are low FODMAP. While wheat is avoided, not all gluten-free flours or additives are low in FODMAPs.

Gluten-Free vs. Low FODMAP Considerations

• Gluten is not a FODMAP. A low FODMAP diet restricts the fructans in wheat, not the gluten protein itself.
• Hidden high-FODMAP ingredients. Some gluten-free products use high-FODMAP additives like inulin or high-fructose syrups for texture and flavor.
• Certified products. Always look for official certification logos from Monash University or FODMAP Friendly, which indicate that the product has been tested and approved.

Finding Certified and Safe Store-Bought Biscuits

Certified brands provide peace of mind that a product is genuinely low FODMAP. While brand availability varies by region, several offer certified options.

Comparison of Certified vs. Standard Biscuits

Feature	Certified Low FODMAP Biscuits	Standard Biscuits
Flour	Low-FODMAP flours (rice, oats, sorghum)	Wheat flour (high in fructans)
Sweeteners	Glucose, dextrose, maple syrup	Honey, high-fructose corn syrup, agave syrup
Additives	Avoids inulin, apple fiber, polyols	May contain inulin, chicory root, soy flour
Serving Size	Pre-tested safe serving size	Must be checked carefully; small portion size needed
Reliability	Tested and verified by experts (Monash, FODMAP Friendly)	Relies on ingredient list interpretation
Risk of Symptoms	Very low	High, especially with larger servings

Some brands that offer suitable certified or ingredient-safe options include Fodilicious, Orgran, and Nairn's. Always double-check specific product variants as not all products from a single brand are guaranteed to be low FODMAP.

DIY Low FODMAP Biscuits

For ultimate control over ingredients and serving size, baking your own biscuits is an excellent option. Using a trusted low-FODMAP recipe allows for customization and ensures all ingredients are compliant.

Tips for Success

• Use low-FODMAP flour blends. Commercial blends from reputable brands like Bob's Red Mill or Schär are often certified or formulated to be low FODMAP.
• Stick to low-FODMAP sweeteners. Use sugar, maple syrup, or dextrose as your sweetener base.
• Check other ingredients. Ensure all additions, such as chocolate chips, dried fruit, or spices, are low FODMAP.
• Use a food scale. Precise measurements are crucial for low-FODMAP baking to avoid overloading on trace amounts of FODMAPs in ingredients like almond flour.

Conclusion

Enjoying biscuits on a low FODMAP diet is entirely possible with a bit of knowledge and careful ingredient selection. While traditional biscuits are often high in fructans from wheat, safe alternatives are readily available. The key is to prioritize low-FODMAP certified products, use safe baking ingredients, and practice portion control. Always remember that a gluten-free label is not a shortcut; reading the full ingredient list is essential to protect your digestive health. By following these guidelines, you can satisfy your biscuit craving without the risk of discomfort and continue to enjoy a varied and delicious diet.

For more detailed information on specific ingredients and serving sizes, consult the official Monash University Low FODMAP Diet App.

Frequently Asked Questions

Are all gluten-free biscuits also low FODMAP?

No, this is a common misconception. While gluten-free biscuits avoid wheat, they can contain other high-FODMAP ingredients like almond flour, honey, agave syrup, or inulin, so you must always check the ingredient list.

Can I eat any biscuits with wheat flour on a low FODMAP diet?

You can, but in very small, carefully controlled portions. Monash University advises that small wheat products like biscuits can be low FODMAP in a small serve (e.g., two biscuits), but larger amounts are high in fructans.

What is the best way to find low FODMAP biscuits at the store?

The most reliable method is to look for a certified low FODMAP logo, such as those from Monash University or FODMAP Friendly, which indicate the product has been tested. If no logo is present, carefully read the ingredients list to avoid high-FODMAP components.

Are oat biscuits safe on a low FODMAP diet?

Yes, many oat-based biscuits are safe, especially if they are certified gluten-free. However, always check for hidden high-FODMAP additives like honey or dried fruit.

What sweeteners should I look for in low FODMAP biscuits?

Look for biscuits sweetened with low-FODMAP options like glucose, dextrose, maple syrup, or regular table sugar. Avoid products containing honey, agave syrup, and polyols like sorbitol or xylitol.

Can I make my own low FODMAP biscuits at home?

Yes, baking your own is a great way to ensure all ingredients are safe. Use a certified low-FODMAP flour blend or a combination of safe flours like rice and oats, and stick to low-FODMAP sweeteners and flavorings.

What are some high-FODMAP ingredients often found in biscuits?

Common high-FODMAP ingredients include wheat flour, inulin, chicory root, honey, high-fructose corn syrup, and dried fruits like dates or apples.