Photo Credit: williumbillium
Photo Credit: williumbillium

Happy Pancake Day, one and all. While the normal eating world is digging into piles of pancakes, the Low FODMAPers don’t need to feel left out.


  • 90 g rice flour
  • 35g cornflour
  • 75g brown sugar
  • 2 tsp baking powder
  • 1/2 tsp xanthan gum
  • 30g butter (if tolerated), melted
  • 185ml almond milk


Whisk eggs and milk. Mix the dry ingredients and pour in the wet mixture. Mix well to smooth batter. Stir in the melted butter and set aside for 15 minutes.

This is a Mama Lemons trick: soak a kitchen towel in vegetable oil (not dripping!) and wipe the pan with the towel to oil it between batches.

Pour batter into the pan, cook for 1 minute or until you see the pancake setting. Turn and cook on the other side. Wipe the pan with the oil-soaked kitchen towel and repeat the above.

That’s the base. Now, toppings! My favourite pancake topping of all time is – of course – Nutella. Alas, Nutella is not FODMAP-friendly. It has lactose. In its stead, here are some yummy alternatives:

  • blueberries, raspberries, strawberries, banana, pineapple
  • maple syrup (with or without bacon)
  • yoghurt (LIDL does a great lacto-free one), lacto-free soft cheese
  • peanut butter
  • Low FODMAP friendly jam
  • lemon juice and sugar

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