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 recipe Pumpkin Bread Recipe.

Low FODMAP Pumpkin Bread

I’m convinced there’s one reason fad diets do as well as they do. They all rely on one common theme:


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 most dietitians will tell you the same thing:

Nutrition isn’t always a simple science

There’s so much we’re learning every day about the human body. This is especially true 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).

The evolution of science 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. I often devote a lot of talk time to digestive health as a topic on my 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 suffer from IBS (have you listened to The IBS Episode?) made me more aware of what science says about alleviating their symptoms.

One main area some nutrition practitioners focus on now is using a Low FODMAP diet. Developed by Monash University, it assesses 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

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 (especially quick breads) is as endless as the number of pumpkin recipes flooding the internet during pumpkin season and this time of year.

And here’s one more.

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low-fodmap pumpkin bread

Low FODMAP Pumpkin Bread

  • Author: Regan Jones, RD
  • Total Time: 1 hour
  • Yield: 1 loaf
  • Diet: Gluten Free


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 recipe Pumpkin Bread Recipe.


  • Cooking spray
  • 240 g (2 cups) gluten-free all purpose flour (for low FODMAP chose a flour with no bean or legume flours. I used King Arthur Measure for Measure GF Flour)
  • 1 cup cane sugar
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground allspice
  • 1/4 teaspoon ground cloves
  • 2/3 cup olive oil, coconut oil, or melted butter
  • 2 large eggs, at room temperature
  • 1/2 cup lactose-free milk, almond milk, or rice milk
  • 1 cup canned pumpkin purée
  • (Optional stir-in: chocolate chips)


  1. Preheat oven to 375 degrees F. Coat a 9-inch loaf pan with cooking spray or line with parchment paper.
  2. Whisk together flour and next 5 ingredients (through cloves) in a small bowl.
  3. Combine oil, eggs, pumpkin and milk in a medium bowl. Add dry ingredients and stir with a wooden spoon just until moistened. (Alternatively, you can mix in a stand mixer on medium speed.)
  4. Pour batter into prepared pan. Bake for 50 minutes or until wooden pick or cake tester inserted in center of the loaf comes out clean.
  5. Let cool in pan on wire rack 10 minutes. Remove from pan and let cool completely before slicing. Store in an airtight container.
  • Prep Time: 10
  • Cook Time: 50
  • Category: Dessert
  • Method: Baking
  • Cuisine: American


  • Serving Size: 1 slice
  • Calories: 270
  • Sugar: 17 g
  • Sodium: 445 mg
  • Fat: 13 g
  • Carbohydrates: 35 g
  • Fiber: 1 g
  • Protein: 3 g

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