Low FODMAP Pumpkin Bread

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This loaf is soft, fluffy, and full of pumpkin flavor with just the right touch of sweetness and spice. It’s made with gluten-free flour and lactose-free milk, and contains no high-FODMAP ingredients like wheat or high-lactose dairy. It’s perfect for breakfast, snacks, or dessert and bakes up beautifully every time.

Ingredients Needed

• 2 cups gluten-free all-purpose flour (240 g): choose one with no legume flours (like King Arthur Measure for Measure)
• 1 cup cane sugar: sweetens naturally
• 2 tsp baking powder: helps it rise and stay fluffy
• 1 tsp ground cinnamon: classic warm spice
• ½ tsp ground allspice: adds complexity
• ¼ tsp ground cloves: rich, earthy warmth
• ⅔ cup olive oil, coconut oil, or melted butter: adds moisture
• 2 large eggs (room temp): binds and lifts the bread
• ½ cup lactose-free milk, almond milk, or rice milk: low FODMAP liquid options
• 1 cup canned pumpkin purée: naturally low FODMAP and adds moisture
• Optional: Low FODMAP chocolate chips (like Enjoy Life brand) for a sweet twist

How To Make Low FODMAP Pumpkin Bread

Prep Your Pan
Preheat your oven to 375°F (190°C). Grease a 9-inch loaf pan or line it with parchment paper.

Mix Dry Ingredients
In a small bowl, whisk together the gluten-free flour, sugar, baking powder, cinnamon, allspice, and cloves.

Combine Wet Ingredients
In a medium bowl, mix together the oil, eggs, pumpkin purée, and milk until smooth.

Combine Wet and Dry
Add the dry ingredients to the wet ingredients and stir until just combined—do not overmix. Fold in optional chocolate chips if using.

Bake the Bread
Pour the batter into the prepared pan. Bake for 50 minutes or until a toothpick inserted in the center comes out clean.

Cool and Slice
Let the bread cool in the pan for 10 minutes. Then remove it and let cool completely on a wire rack before slicing.

Recipe Tips

• Use gluten-free flour with no bean flours like lentil or chickpea
• Don’t overmix the batter—stir just until combined for a tender loaf
• Let it cool completely before slicing to avoid crumbling
• Test for doneness by inserting a toothpick into the center
• Add-ins like chocolate chips should be FODMAP-approved

How to Store & Reheat

Room Temperature: Store in airtight container up to 3 days
Fridge: Keeps up to 1 week
Freezer: Slice and freeze in parchment for up to 2 months. Thaw and toast as needed

Nutrition Facts (per slice, 12 slices per loaf)

• Calories: ~210
• Sodium: ~100 mg
• Protein: 3 g
• Fat: 10 g
• Carbs: 28 g
• Fibre: 1 g
• Sugar: 14 g

FAQs

Q: Is canned pumpkin low FODMAP?
Yes—1 cup of canned pumpkin purée is low FODMAP and safe per Monash guidelines.

Q: Can I use dairy milk?
No—choose lactose-free, almond, or rice milk to keep it low FODMAP.

Q: Are chocolate chips low FODMAP?
Some brands are, like Enjoy Life. Limit to small amounts per slice to stay safe.

Q: Can I use regular flour?
Only if it’s gluten-free and free from high-FODMAP ingredients like bean flours.

Q: Can I make this egg-free?
You can try flax eggs (1 tbsp flax + 2.5 tbsp water per egg), though texture may vary.

Try More Recipes:

• Low FODMAP Pot Roast
• Low FODMAP Marinara Sauce
• Low FODMAP Ketchup Recipe