Low FODMAP Fluffy Pancakes are the recipe you want when you want the quintessential thick and fluffy diner-style pancakes. But we think these are even better because they are gluten-free and low FODMAP. And you can make the batter in about 5 minutes! Get out your griddle!
Low FODMAP Serving Size Info: Makes about 32 pancakes (about 3 ½-inches across); serving size 4 pancakes; 8 servings
Tips
If You Can Tolerate
- Fructans: If you have passed the fructan wheat Challenge, you may substitute conventional all-purpose flour in lieu of the gluten-free. Please use weights to make the switch for best results.
- Lactose: Feel free to use regular whole milk as opposed to lactose-free.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.