Low FODMAP Pumpkin Bread

If you or someone you know is on a Low FODMAP diet, it’s easy to still enjoy the tastes of fall with this Low FODMAP Pumpkin Bread Recipe.

low FODMAP Pumpkin Bread recipe

I’m convinced that one of the reasons quackery nutrition advice and fad diets do as well as they do (beyond the obvious fact that they promise more than they can deliver), is that they all rely on one common theme:

simplicity 

The idea of cutting out one food group is easy to remember.

The idea of not eating for a certain number of hours of the day — again, easy to remember.

But dietitians like me who spent years in undergrad, grad school and on the job training through clinical rotations will all tell you this:

nutrition isn’t a simple science

There’s so much we’re learning every day about the human body and especially as it relates to our digestive system and the abundant “life” that lives within that system known as our microbiota (be sure to listen to The Prebiotic & Probiotic Episode if you haven’t already). It’s the evolution of the science that both inspires dietitians to learn more, but also makes it difficult to “simplify” nutrition advice, especially for people suffering from conditions that we understand less about. 

I’ll admit upfront that I’m not a digestive health dietitian…

(but frequent guest of the show Kate Scarlata is and she is UH-MAZING, so please go follow her)

…however, digestive health is an area I’m fascinated with, so you’ll find that I often devote a lot of talk-time to digestive health as a topic on the podcast. (The Poop Episode is one of the most downloaded episodes of the show to date… along with The Eyelashes Episode… let that sink in for a moment.) Having family members who’ve suffered from IBS (have you listened to The IBS Episode?) has certainly made me more aware of where the science is headed in alleviating their symptoms.

One main area that some nutrition practitioners are focused on now is using a Low FODMAP elimination diet to assess whether or not “FODMAPS” are the cause of someone’s digestive issues. 

What is a FODMAP?

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. It sounds scary and complex but basically stands for specific types of short-chain carbohydrates that can trigger digestive distress in some people. When I became a dietitian 20+ years ago, FODMAPs were not something the nutrition community knew anything about. Now, it’s a common term used in nutrition circles and one that’s getting more and more national attention. 

My plan is to have Kate back on the show soon to discuss FODMAPs — who the diet is for, who it isn’t, and most notably, why it’s NOT a lifelong eating plan. Until that time I can offer you two things:

A link to her site for more Low FODMAP information

(and arguably what I do best)

A new recipe for Low FODMAP Pumpkin Bread

A lot of the recent attention on Low FODMAP diets is centered around developing new Low FODMAP products for supermarkets (and I’ve got no problem with that). BUT, as I shared with you in my recent post about Gluten-Free Pear Bread, my love of quick & easy baking recipes is as endless as the number of pumpkin recipes flooding the internet in the fall.

And here’s one more.

Low FODMAP Pumpkin Bread recipe
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Low FODMAP Pumpkin Bread

low FODMAP Pumpkin Bread recipe
  • Author: Regan Jones, RDN, ACSM-CPT
  • Yield: 1 loaf (12 servings) 1x
  • Category: Breakfast or Dessert
  • Method: Baking
Scale

Ingredients

  • 240 g (2 cups) gluten-free flour (for low FODMAP chose a flour with no bean or legume flours. I used King Arthur Multi-Purpose)
  • 1 cup sugar
  • 2 teaspoonbaking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground allspice
  • 1/4 teaspoon ground cloves
  • 2/3 cup canola oil
  • 2 eggs
  • 1/2 cup lactose-free milk
  • 1 cup canned pumpkin

Instructions

  1. Preheat oven to 375 degrees F. Coat a 9-inch loaf pan with cooking spray.
  2. Whisk together flour and next 5 ingredients (through cloves). 
  3. Combine oil, eggs, pumpkin and milk in a large bowl. Add dry ingredients and stir just until moistened.
  4. Pour batter into prepared pan. Bake for 50 minutes or until wooden pick inserted in center comes out clean.
  5. Let cool in pan on wire rack 10 minutes. Remove from pan and let cool completely before slicing.

Nutrition

  • Serving Size: 1 slice
  • Calories: 269
  • Sugar: 17 g
  • Sodium: 446 mg
  • Fat: 13 g
  • Carbohydrates: 35 g
  • Fiber: 1 g
  • Protein: 3 g

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Before you go… Check out more of my GLUTEN FREE DESSERTS:

Want more of my best gluten-free desserts? Visit my Recipes page!

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