Biscuits: a low fodmap treat for sensitive tummies

For those navigating the complexities of the low FODMAP diet, the question of “Is biscuits low FODMAP?” is a common one. Biscuits, a beloved comfort food, often grace our tables at breakfast, lunch, and even dinner. However, their FODMAP content remains a mystery to many. This blog post aims to shed light on the matter, exploring the FODMAP content of biscuits and providing guidance on how to enjoy them while adhering to the diet.

Understanding FODMAPs

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can cause digestive distress in individuals with irritable bowel syndrome (IBS). These carbohydrates are poorly absorbed in the small intestine and ferment in the large intestine, leading to symptoms such as gas, bloating, and abdominal pain.

FODMAP Content of Biscuits

The FODMAP content of biscuits varies depending on the ingredients used. Traditional biscuits made with wheat flour, butter, and milk are high in FODMAPs, primarily due to the presence of fructans in wheat. However, there are now several low FODMAP biscuit options available on the market.

Low FODMAP Biscuit Options

For individuals on the low FODMAP diet, several brands offer low FODMAP biscuit options:

• Monash University Low FODMAP Certified Biscuits: These biscuits are certified by Monash University, the leading research institution in the FODMAP field. They are made with low FODMAP flours and contain less than 1 g of FODMAPs per serving.
• FODY Low FODMAP Biscuits: FODY offers a range of low FODMAP biscuits, including rosemary olive oil, garlic & herb, and plain varieties. These biscuits are made with almond flour and contain no fructans.
• Glutino Low FODMAP Biscuits: Glutino produces a variety of low FODMAP biscuits, including classic, cheddar, and rosemary varieties. These biscuits are made with tapioca flour and contain less than 1 g of FODMAPs per serving.

Making Your Own Low FODMAP Biscuits

If you prefer homemade biscuits, you can use low FODMAP flours such as almond flour, coconut flour, or a blend of both. You can also substitute lactose-free milk for regular milk and use FODMAP-friendly butter or oil.

Enjoying Biscuits on the Low FODMAP Diet

When enjoying biscuits on the low FODMAP diet, it is important to:

• Choose low FODMAP brands or make your own using low FODMAP ingredients.
• Start with a small serving and gradually increase the amount as tolerated.
• Monitor your symptoms and adjust your intake accordingly.

Takeaways: Navigating the Low FODMAP Biscuit Landscape

Whether you choose store-bought or homemade biscuits, it is possible to enjoy this comfort food while adhering to the low FODMAP diet. By selecting low FODMAP options, starting with small servings, and monitoring your symptoms, you can indulge in the joy of biscuits without compromising your digestive well-being.

Common Questions and Answers

Q: Are all biscuits high in FODMAPs?
A: No, there are now several low FODMAP biscuit options available on the market.

Q: Can I make my own low FODMAP biscuits?
A: Yes, you can use low FODMAP flours and FODMAP-friendly butter or oil to make your own biscuits.

Q: How many low FODMAP biscuits can I eat?
A: Start with a small serving and gradually increase the amount as tolerated. Monitor your symptoms and adjust your intake accordingly.

Q: What are some low FODMAP biscuit brands?
A: Some low FODMAP biscuit brands include Monash University Low FODMAP Certified Biscuits, FODY Low FODMAP Biscuits, and Glutino Low FODMAP Biscuits.

Q: Can I eat biscuits with other FODMAP-containing foods?
A: It is best to avoid consuming large amounts of FODMAPs from multiple sources at once. This can increase your risk of digestive symptoms.