I share my 3 best low FODMAP recipes with bread for those who are following a restricted FODMAP diet who are trying to reduce digestive issues and IBS including my low FODMAP PB&J Baked French Toast, a Fall Vegetable Strata, and a Roasted Vegetable Hummus Halloumi Sandwich.
I know that a lot of my followers have already taken a ride on the gluten-free bandwagon, but disappointingly, they still havenâ€™t found relief of their digestive issues. While there are definitely people who have legitimate issues with gluten (that is, the protein inherently found in grains like wheat, rye, barley, triticale, and oats), the evidence suggests that the bigger culprit is often something we call FODMAPs.
What are FODMAPs?
FODMAP stands for fermentable oligo-di-mono-saccharides and polyols. Theyâ€™re a classification of short-chain carbohydrates that are found in a lot of the same foods as gluten so often gluten becomes the unfortunate scapegoat. But current research suggests that in fact, FODMAPs may be the more likely cause of common digestive symptoms like bloating, gas and pain for a lot of people who are suffering with IBS.
Where are FODMAPs found?
There is unfortunately a long list of foods that contain FODMAPs broken into the following categories:
Fructose: A simple sugar found in fruits and vegetables, plus added sugars. High FODMAP options include snap peas, apples, cherries, mango, agave, honey and watermelon.
Lactose: Found in dairy products, especially in ricotta and cottage cheese, cowâ€™s milk, and ice cream.
Fructans: Found in grains like wheat, spelt, rye, and barley, and produce like ripe bananas, dates, prunes, leeks, artichokes, garlic, and onions.
Galactans: Found in legumes like baked beans, navy beans, and split peas.
Polyols: Found in sugar alcohols like sorbitol, along with fruits and veggies like apricots, blackberries, pears, and plums.
This is just scratching the surface and by no means an extensive list of high FODMAP foods, so if youâ€™re looking to trial a Low FODMAP diet, you will want to work with a registered dietitian.
How Do You Follow a Low FODMAP Diet?
Again, if youâ€™re suffering from IBS and interested in following a low FODMAP elimination diet to see if this helps reduce or rid you of your symptoms, the best thing I can recommend is to work with a Registered Dietitian. I know the list of foods high in FODMAPS is long and arduous but the good news is that you donâ€™t necessarily need to remove all of these foods from your diet forever. Itâ€™s very likely that with the help of a dietitian, you can identify which FODMAP-rich foods are problematic for you, and can reintroduce the rest of them as you pinpoint the exact culprits.
I love bread, but Iâ€™ve cut it out. Is there a low FODMAP Bread I could try?
Finally, yes there is! COBS Bread is the first to launch a baked fresh daily low FODMAP bread in Canada that actually tastes great. Available in a full LowFODâ„¢ loaf, mini loaf and buns, theyâ€™re Monash certified, made with a combination of oat bran, sesame seeds, poppy seeds, flax and sorghum plus no preservatives. I personally donâ€™t have issues with FODMAPs but I have family members who do and the new COBS LowFODâ„¢ products have become a staple in our house as an easier-to-digest option for everyone. I also love that unlike a lot of gluten-free options out there which are highly refined and low in fibre, this LowFODâ„¢ bread is nutrient dense! Not to mention, thereâ€™s nothing better than a freshly baked loaf of delicious bread. And now, for the 20 million Canadians who suffer from digestive woes, they can now fall in love with bread again with the new COBS LowFODâ„¢ offering which is available at the more than 120 COBS Bread bakeries across Canada. To my celiac friends, please note, this bread is not for those with Celiac disease as it contains gluten.
Low FODMAP Recipes
While Iâ€™ve talked about FODMAPs before here and here, I realize havenâ€™t really offered any delicious low FODMAP recipes for those of you who are trying to navigate the elimination diet! Well today is your lucky day because Iâ€™m sharing three of my favourite low FODMAP recipes using COBS LowFODâ„¢ bread. Whether youâ€™re craving the PB&J Baked French Toast, the Fall Vegetable Strata, or the Roasted Veggie, Haloumi and Hummus Sandwich, theyâ€™re all so delicious!
What are some of your go-to low FODMAP recipes?
Have you tried this new low FODMAP bread?
Leave me a comment below and send this post to someone who is currently trying to follow a low FODMAP diet.
Disclosure: This post was developed in paid partnership with COBS, however, all opinions are genuine.
PB&J Baked French Toast
- 1 full COBS LowFOD™ Loaf cut into cubes
- 7 eggs beaten
- 2 cups unsweetened almond milk
- ½ tsp cinnamon
- 2 tsp vanilla extract
- 2 tsp maple syrup
- Pinch salt
- ¼ cup chopped natural peanuts
- Chia Jam:
- 3 cups frozen strawberries or raspberries
- 3 tbsp chia seeds
- 2 tbsp lemon juice
- 2 tsp maple syrup
- 1/3 cup natural peanut butter plus more for drizzling if desired
- 2 tbsp melted butter
- 2 tbsp maple syrup
- 2 tbsp brown sugar
- In a 9” square baking dish, mix together the eggs, almond milk, cinnamon, vanilla, salt and maple syrup. Add the chopped COBS LowFOD™ Loaf and allow to sit in the fridge overnight.
- Meanwhile, heat the frozen berries in a small saucepot along with the lemon juice and maple syrup. Mash the berries until jammy, then take off the heat. Add the chia seeds and allow to sit for 1 hour or more in the fridge to thicken.
- The next day, preheat oven to 350°
- Mix the chopped peanuts into the bread and add about 1/3 cup of the chia jam and peanut butter in dollops, pushing it down into the bread casserole.
- Mix together the topping ingredients of melted butter, maple syrup and brown sugar and drizzle on top of the casserole.
- Bake for 45-60 minutes or until golden brown and bubbly.
- Serve with additional chia jam and peanut butter drizzle.
Fall Vegetable Strata
- 1 mini COBS LowFOD™ Loaf cut into cubes
- 7 eggs beaten
- 1 ½ cups milk any kind
- Pinch each salt and pepper
- 1 tbsp extra virgin olive oil
- 1 sweet potato peeled and diced
- 1 small celeriac peeled and diced
- 3 tbsp sage minced
- Pinch each of salt and pepper
- 1 cup shredded baby kale
- ¼ cup pecans
- 1 cup grated Gruyère cheese
- ¼ cup grated parmesan cheese
- In a bowl, beat together the eggs and milk with a generous pinch each of salt and pepper. Add the mini COBS LowFOD™ Loaf, in cubes. Transfer to a greased 12” cast iron skillet or a 9” square baking dish. Cover and refrigerate overnight.
- Preheat oven to 450° Combine the oil with the sweet potato, celeriac, sage and a pinch each of salt and pepper. Transfer to the baking sheet. Bake for 15-20 minutes, or until tender. Mix into the bread egg mixture, along with the kale, pecans and ½ of the Gruyère cheese.
- Reduce heat to 350°
- Top with the remaining Gruyère and parmesan and bake, covered, for 35 minutes. Uncover, and bake for an additional 10 minutes until golden brown.
- Top with chopped parsley, if desired.
Updated on July 1st, 2020
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.