We are huge cornbread fans: alongside BBQ, slathered with peanut butter for breakfast, and did you know you could even have it with butter and a little bit of honey and still be low FODMAP? But we also know that those following a vegan diet want their own recipe, and here it is! Our fluffy and tender Vegan Low FODMAP Cornbread!
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Cornmeal: Monash University has lab tested cornmeal, which they list as “Polenta (cornmeal)” and a low FODMAP serving size is 255 g, but that is for cooked. They also have a listing for “Flour, corn (masa harina/masa lista)”, and that low FODMAP serving size is 100 g. Masa harina is cornmeal that is treated with lime (calcium hydroxide), a process called nixtamalization. In personal conversations with Monash, we were told that “regular” cornmeal would be the same as the masa, FODMAP-wise, and that the process of using the lime alkaline solution would not affect FODMAPs.
• 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. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.