Doughnuts are a beloved treat for many, but navigating food restrictions can make enjoying them a challenge. For those following a low FODMAP diet to manage IBS and other digestive issues, the starchy, sweet doughnuts may seem off limits. But are doughnuts really incompatible with a low FODMAP diet? Let’s take a closer look.
What are FODMAPs?
FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that can be difficult to digest for some people. FODMAPs draw water into the intestinal tract and get fermented by gut bacteria. This fermentation can cause gas, abdominal pain, bloating, and other digestive issues in sensitive individuals.
Examples of high FODMAP foods include:
- Fructose (fruits, honey, high fructose corn syrup)
- Lactose (dairy)
- Fructans (wheat, garlic, onions)
- Galactans (legumes)
- Polyols (sweeteners like xylitol, stone fruits)
A low FODMAP diet eliminates or limits high FODMAP foods. It is often used to manage irritable bowel syndrome (IBS) and other functional gastrointestinal disorders.
Common Doughnut Ingredients and FODMAPs
To understand if doughnuts are low FODMAP, we need to look at the typical ingredients:
Flour
Most doughnuts are made with wheat flour, which contains fructans. Fructans are a type of FODMAP. However, some doughnuts may be made with gluten-free flours like rice flour or tapioca flour, which would be low FODMAP options.
Sugar
Doughnuts are sweetened with regular granulated sugar, which is made up of sucrose and is low FODMAP in moderate servings. High fructose corn syrup would be high in FODMAPs and should be avoided on a strict low FODMAP diet.
Dairy products
Some doughnut recipes call for butter or milk, sources of lactose which is a FODMAP. Lactose-free dairy or non-dairy substitutes would be better choices here.
Eggs
Eggs, if included, are low FODMAP.
Leavening agents
Baking powder and baking soda are low FODMAP leavening options. Yeast should also be fine for those without yeast sensitivities.
Fats for Frying
Oils like canola, vegetable, or peanut oil would all be low FODMAP choices for frying doughnuts. Solid fats like shortening or lard can also be used.
Glazes and Fillings
The various glazes and fillings used can also impact the FODMAP content. For example, jelly or jam fillings may be high in fructose, as could honey or maple glazes. Fruit and sweetener-based glazes would need a closer look for FODMAPs. Cream, peanut butter, or other fillings may be lower in FODMAPs.
How are Doughnuts Made?
Understanding the doughnut making process can help determine how the ingredients come together to create the final product:
- Dry ingredients like flour, sugar, salt, baking powder are mixed together.
- Wet ingredients like milk, eggs, butter, oil are incorporated.
- The dough is kneaded then rolled out or cut into doughnut shapes.
- Doughnuts are proofed to rise.
- Once risen, doughnuts are fried in hot oil, flipping to cook both sides.
- Doughnuts may get coated in a glaze or filling.
The main factors when evaluating FODMAP content will be the flour and any dairy ingredients used. The oil, eggs, leavening, and basic granulated sugar are typically low FODMAP.
Are Baked Doughnuts an Option?
Some prefer baked doughnuts as a lighter alternative. While baking avoids the oil used in frying, the ingredients and dough itself are quite similar. So the analysis would be the same regarding which flour is used and if dairy/high-FODMAP ingredients are included. Baked doughnuts may just have a bit less fat and calories than fried versions.
How Do You Make Doughnuts Low FODMAP?
You can modify recipes or find low FODMAP doughnut options by:
- Using gluten-free, low FODMAP flours like rice flour, tapioca flour, or almond flour.
- Avoiding wheat-based flour which contains fructans.
- Omitting high-lactose dairy products like milk or opting for lactose-free milk.
- Skipping high-fructose fillings or glazes.
- Sticking with low FODMAP sweeteners in moderation.
Some examples of low FODMAP doughnut recipes include:
- Almond flour doughnuts
- Coconut flour or cassava flour doughnuts
- Dairy-free glazed doughnuts
- Rice flour with yogurt doughnuts
Modifying traditional recipes or seeking out low FODMAP options can allow those with IBS to still enjoy doughnuts on occasion.
Are Store-Bought Doughnuts Low FODMAP?
Large doughnut chains do not always provide a full ingredients list, so it can be tricky determining if they would be low FODMAP without making some high FODMAP assumptions.
Here is a breakdown of some popular doughnut shops:
Krispy Kreme Original Glazed Doughnuts
Likely high FODMAP due to containing wheat flour and high fructose corn syrup in the glaze. But the simplicity of the classic Original Glazed may make it possible to tolerate a portion in moderation depending on individual sensitivity.
Dunkin Donuts
Most Dunkin doughnuts also contain wheat flour making them high FODMAP. Filled yeast doughnuts may also contain high-fructose apple or strawberry fillings. However, some simpler baked glazed items may be possible to tolerate in a small serving.
Tim Hortons
Their classic and specialty doughnuts also appear to be made with enriched wheat flour, putting them in the high FODMAP category.
Shipley Do-Nuts
Uses wheat flour in their doughnuts so would be high FODMAP. Their buttermilk glaze could also contribute lactose.
Winchell’s Donuts
Reportedly uses wheat flour, milk, and corn syrup making most menu items high FODMAP.
What About Cake Donuts vs Yeast Donuts?
Cake and yeast-raised doughnuts both typically contain similar high FODMAP ingredients like wheat flour.
However, cake doughnuts may have a slightly different texture thanks to using baking powder/soda rather than yeast to rise. So this may be a slight preference for some sensitive individuals. But neither would be low FODMAP based on standard recipes.
Can You Eat Doughnuts on a Low FODMAP Diet?
Doughnuts made with traditional ingredients like wheat flour and dairy are high FODMAP. However, there are a few ways you may still be able to work doughnuts into a low FODMAP diet in moderation:
- Look for low FODMAP doughnut recipes to make at home using allowed ingredients.
- Try a small serving of simpler store-bought doughnuts on occasion and see if well-tolerated. Stick to 1 plain cake or yeast doughnut without fillings or toppings.
- Ask doughnut shops if they have any low FODMAP or gluten-free options available.
Being able to enjoy doughnuts along with an overall low FODMAP diet may be possible depending on your individual level of sensitivity and reaction to re-introducing wheat or dairy in limited amounts. Work closely with a dietitian knowledgeable in the low FODMAP diet to guide your challenge testing.
Sample Low FODMAP Doughnut Recipes
Here are a couple sample recipes for making lower FODMAP doughnuts at home:
Low FODMAP Yeast Doughnuts
Makes 8 doughnuts
| Dry Ingredients | |
| 1 1/4 cups tapioca flour | Substitute rice flour or almond flour |
| 1/4 cup sweet rice flour | |
| 1/4 cup sugar | Use regular or coconut sugar |
| 1 1/2 tsp baking powder | |
| 1/4 tsp xanthan gum | Omit if using almond flour |
| 1/4 tsp salt | |
| Wet Ingredients | |
| 3/4 cup lactose-free milk | Or non-dairy milk |
| 1 large egg | |
| 3 tbsp melted ghee or coconut oil | |
| 1 tsp apple cider vinegar | |
| 1 tsp vanilla extract | |
| 1 1/2 tsp active dry yeast | |
| Pinch of sugar | For proofing yeast |
Directions:
- In a medium bowl, combine the dry ingredients.
- In a separate bowl, whisk together the wet ingredients and let yeast proof for 5 minutes.
- Make a well in the dry mix then pour in wet and mix. Knead into a soft dough.
- On a floured surface, roll out dough and cut into rounds. Place on a baking sheet.
- Cover and let rise for 30-60 minutes until puffy.
- Fry doughnuts in oil on both sides until golden brown.
- Optional: Glaze or coat in cinnamon-sugar topping while still warm.
Baked Apple Cider Cake Doughnuts
Makes 12 doughnuts
| Dry Ingredients | |
| 1 3/4 cups blanched almond flour | |
| 1/4 cup coconut flour | |
| 2/3 cup monkfruit sweetener | Or erythritol for lower polyols |
| 2 tsp baking powder | |
| 1/2 tsp xanthan gum | |
| 1/2 tsp cinnamon | |
| 1/4 tsp nutmeg | |
| 1/8 tsp cloves | |
| Wet Ingredients | |
| 1/2 cup unsweetened applesauce | |
| 3 tbsp coconut oil, melted | |
| 2 large eggs | |
| 1 tsp vanilla extract | |
| 1/2 cup lactose-free milk | |
| 1/4 cup apple cider |
Directions:
- Preheat oven to 350°F. Grease a 12-cup doughnut pan.
- In a large bowl, whisk together the dry ingredients.
- In another bowl, mix the wet ingredients together.
- Pour the wet ingredients into the dry and stir to combine into a thick batter.
- Spoon batter evenly into greased doughnut pan openings.
- Bake for 14-16 minutes until lightly golden.
- Let doughnuts cool for 5 minutes before removing from pan.
- Optional: Glaze or dip tops in cinnamon-sugar.
The Verdict on Doughnuts and Low FODMAP
Doughnuts made traditionally with wheat flour and dairy are high FODMAP. But there are ways to modify recipes or enjoy store-bought options occasionally in small portions. Watch for doughnut shops offering low FODMAP or gluten-free varieties. With some adjustments, those with IBS may find they can still enjoy doughnuts as an occasional treat along with an overall low FODMAP diet.