* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
I am super excited to share our first low FODMAP guest recipe! This lovely Banana Pecan French Toast recipe is from registered dietitian, Stephanie Clairmont, and it is the perfect way to beat mid-week breakfast boredom. For my nut free followers you can replace the pecans with toasted sunflower and pumpkin seeds instead.
More info about Stephanie:
Stephanie Clairmont, MHSc, RD is an expert dietitian who was diagnosed with IBS in 2007. Since improving her own health, Stephanie has created BeyondFODMAPs.com to share her years of experience, insight, advice, and recipes as a go-to source for reliable information and a holistic plan to help you heal from IBS and IBD. Stephanie also teaches classes within the Beyond FODMAPs Insider's Club to help those who want a step-by-step plan to better manage digestive symptoms. Stephanie loves spending time with her family, hanging with her hubby and toddler, yoga, and meditation.
FODMAP Note: Common bananas when they are firm (unripe) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).
Much love & good eating,
Stephanie from Beyond FODMAPs
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
When choosing bananas make sure you select common bananas and not sugar bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).
Wheat or spelt sourdough breads make good options. Also check your Monash or FODMAP Friendly apps for certified low FODMAP breads in your area. Avoid ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup. Also check what flours have been used, avoid products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour especially if choosing gluten free bread.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.