* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
These low FODMAP pumpkin pancakes make a gorgeous brunch! They are fluffy and filling and go great with a side of bacon and banana.
Vegetarian option: Serve with fresh low FODMAP fruit instead of bacon.
FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
When selecting your bacon, choose one that isn’t cured using honey or other high FODMAP sweeteners like high fructose corn syrup, fructose or agave syrup. Please note that if the packet says that the product is 'Manuka Smoked' this is the type of wood used to smoke the bacon not actual honey, however please check the packet for other high FODMAP ingredients mentioned above.
Buy a gluten free plain flour or gluten free all purpose flour. The one I used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
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.