Finding baked goods that are gluten-free or low FODMAP can be a challenge. Which is why, as an IBS dietitian, I created a gluten free lemon cranberry bread that is also low FODMAP!
Do baked goods have gluten?
Baked goods like cookies, muffins, and loafs are commonly made with all-purpose flour. Which is high in FODMAP’s, specifically fructans and definitely not gluten-free. If you have met a friend at Starbucks recently for coffee and also craved a baked good – you know what I mean!
What sweeteners are low FODMAP?
The second thing that makes finding low FODMAP baked goods difficult is deciphering which sweetener was used. You can’t tell just by looking at a baked good – if a low FODMAP sweetener, like white or brown sugar, was used. As compared to honey, which is a high FODMAP sweetener.
More and more products are using alternative grains. Although, it still isn’t easy to find low FODMAP and gluten-free options at local cafes and restaurants. Baking our own sweets, in which we can be confident that they are low FODMAP and gluten free may be a great alternative. I love to bake my own foods. Because that way I get to choose what I add into the recipe. With IBS, celiac disease, allergies or intolerances baking from home can be a huge relief.
There are some great recipes online for low FODMAP and gluten free baked goods. With the popularity of ancient grains expected to increase in 2020, I am excited to see what the market has in store.1 One low FODMAP blog Delicious as it looks, has a great low FODMAP breakfast loaf. Which inspired the low FODMAP and gluten free lemon cranberry bread you see below! So the next time you want to go out for coffee, remember this recipe. Instead try inviting your friend to stay in and enjoy a worry-free low FODMAP and gluten free delicious baked good!
Are cranberries low FODMAP?
Yes – fresh cranberries are low in FODMAPs at 1/2 cup per meal. On the other hand, dried cranberries are low in FODMAPs at smaller portions of 1-1.5 Tbsp per meal. This homemade gluten free lemon cranberry bread recipe is low FODMAP at the portion size suggested.
Love this gluten-free and low FODMAP recipe as much as we do? Check out more of our low FODMAP recipes. And if you aren’t sure what swaps can be made in your diet to make your favourite dishes low FODMAP we have a free Low FODMAP E-book for you!
If you are implementing the low FODMAP diet on your own and feeling overwhelmed here at Ignite Nutrition we offer one-on-one nutrition counselling to help you start the low FODMAP diet with guidance.
Homemade Gluten Free Lemon Cranberry Bread (Low FODMAP)
- ½ cup dried cranberries
- 2 large eggs
- ¾ cup granulated sugar
- ½ cup lactose-free milk
- ½ cup canola oil
- Lemon zest of 1 lemon
- 2 tsp lemon juice
- 1 ¾ cup gluten-free low-FODMAP flour (I used Robin Hood Gluten Free all purpose flour)
- 1.5 tsp baking powder
- ¼ tsp salt
- In a small bowl soak dried cranberries in boiling water. Set aside.
- Line a loaf pan with oil and parchment paper and preheat oven to 350°F.
- In a large bowl, beat 2 large eggs until bubbles form.
- Stir in sugar, milk, oil, lemon zest and juice.
- Add in flour, baking powder, and salt and stir well.
- Lastly, drain cranberries and pat dry with a paper towel. Sprinkle with a bit of gluten free flour so they don’t sink to the bottom. Lightly stir in the cranberries to the batter mixture.
- Pour batter into a lined loaf pan and bake in oven for 45-50 minutes. Check doneness by placing a toothpick in the loaf. If it comes out clean, it is ready!
- Let the loaf cool before removing and slicing. Enjoy!
*Last reviewed May 2022 for Monash FODMAP portions
Recipe adapted from: Delicious as it looks
Written by Nancy Gammack
Dietetic Intern at the University of Alberta