This recipe for Low FODMAP Peach Crisp has a basic version and one gussied up with ginger and pecans – your choice! Yellow peaches contain sorbitol, and this recipe is recommended for those who have passed their sorbitol Challenge. You are going to love the juicy peach filling and crisp, golden brown, buttery brown sugar oat topping and the whole shebang is super simple to make. Calling all beginner bakers!
For the Peach Filling: Toss the peach wedges together in a bowl with sugar, flour, lemon juice, ground ginger if using and a pinch of salt. Set aside to sit while you make the topping.
For the Crisp Topping: Melt the butter in a medium-size microwave-safe mixing bowl in the microwave on low. (Or melt the butter in a small saucepan on your stove top, if you like, then transfer to a medium-size mixing bowl.) Whisk in the brown sugar, then whisk in the flour, oats, pecans if using, cinnamon and salt until well combined. Use your hands to help form clumps.
Assembly: Scrape peach mixture into prepared pan. Scatter the topping evenly over the fruit. I like to set the pan on a half-sheet pan to catch drips. Bake for about 30 to 35 minutes or until filling is bubbly and topping is golden brown. Let sit for 5 minutes before serving. The Low FODMAP Peach Crisp may be served warm, at room temperature, or re-warmed after cooling and is best the day it is made. You can store it at room temperature lightly covered with foil overnight, but the topping will lose a bit of its crispness.
I love this warmed for breakfast with a dollop if thick, plain, lactose-free yogurt.
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.
• Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
• Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in 1/2 cup (125 g) amounts.
• Oats: Both Monash and FODMAP Friendly have both lab tested oats. FODMAP Friendly gives rolled oats a “Pass” at ½ cup or 43 g servings. Monash has several app entries, and some are country specific. Here we present their “basic” app entries which are not country specific (use your app to look up the other entries). For their main entry called “rolled oats” they say a Green Light low FODMAP serving is ½ cup, which they peg at 52 g. For “quick oats” they state that a low FODMAP serving is only ¼ cup at 23 g, becoming moderate Yellow Light at ½ cup or 47 g.
• Pecans: Monash and FODMAP Friendly have both lab tested pecans. Monash says that a low FODMAP serving size is 10 pecan halves or 20g. The small print tells us that they are not High FODMAP until they reach a 100 g serving size, or about 40 halves. You might notice that on the FODMAP Friendly app the image is for pecans in the shell. We have asked FODMAP Friendly for clarification and they told us that the ¼ cup (30 g) low FODMAP serving size is for nuts OUT of the shell and is approximately 15 pecan halves.
• 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.