You bake low-FODMAP Christmas cookies with rice or buckwheat flour, butter and maple syrup instead of wheat, spelt and honey; nuts such as walnuts, macadamias or pecans replace some of the almonds. All recipes here follow our low-FODMAP rule: no wheat, onion, garlic, pulses, honey, apple or dairy containing lactose, with portion limits for oats and cashews, for example. What you tolerate is individual.
You bake low-FODMAP Christmas cookies with rice or buckwheat flour, butter and maple syrup instead of wheat, spelt and honey; nuts such as walnuts, macadamias or pecans replace some of the almonds. All recipes here follow our low-FODMAP rule: no wheat, onion, garlic, pulses, honey, apple or dairy containing lactose, with portion limits for oats and cashews, for example. What you tolerate is individual.
Cookies without honey, dates, dried fruit, wheat or spelt – for example Vanillekipferl (vanilla crescent cookies) with buckwheat or macadamias, cinnamon stars with walnuts, buckwheat Spekulatius (speculoos cookies), macaroons and Lebkuchen (German gingerbread) with maple syrup. Many classics contain almonds; our rule only allows them in small amounts.
With maple syrup: according to data from Monash University, it is low in FODMAPs in normal amounts. Coconut sugar only counts as low FODMAP there in very small amounts, about one teaspoon. Honey contains more fructose than glucose, so our rule leaves it out. Our recipes never use refined sugar.
Rice flour, buckwheat flour and cornflour or potato starch. Spelt is no substitute: our rule counts it like wheat. Gluten-free does not automatically mean low-FODMAP either – some flour blends contain chickpea or lupin flour. Gluten-free dough breaks more easily: chill it well and roll it out between sheets of baking paper.
Our rule allows up to 10 g of almonds per serving, including ground almonds and almond flour. That’s why the crescents and macaroons here often use macadamias, walnuts or pecans. How much you tolerate is best worked out with a dietitian.