Baking powder is a common leavening agent used in baking to help batters and doughs rise. It is composed of a combination of baking soda, cream of tartar, and sometimes cornstarch. When baking powder is mixed with liquid, an acid-base reaction occurs that produces carbon dioxide bubbles, causing baked goods to expand in volume. For those following a low FODMAP diet, whether baking powder is allowed can be confusing. This article will provide a detailed overview of baking powder and its low FODMAP status.
What is Baking Powder?
Baking powder contains several ingredients that work together to produce a leavening effect:
- Baking soda – Also known as sodium bicarbonate, this provides the base needed for leavening.
- Cream of tartar – An acidic powder that activates the baking soda.
- Cornstarch (optional) – A neutral powder that prevents the baking soda and cream of tartar from reacting prematurely.
To make baking powder, these three ingredients are combined in the right proportions. When baking powder is mixed into a batter or dough, the acidity of the cream of tartar reacts with the alkalinity of the baking soda. This reaction produces carbon dioxide gas bubbles that cause baked goods to rise.
Types of Baking Powder
There are several different types of baking powder available:
- Double acting baking powder – This is the most common type used today. It contains cornstarch along with baking soda and cream of tartar. The cornstarch causes it to react in two stages – once when liquid is added, and again when exposed to heat during baking. This provides extra lift.
- Single acting baking powder – Does not contain cornstarch, so it reacts immediately when liquid is added. It provides one rise during mixing/baking.
- Aluminum-free baking powder – Instead of cream of tartar (acid), this uses sodium aluminum sulfate as the acidic activator. Marketed as aluminum-free.
- Tartrate baking powder – Uses calcium tartrate instead of cream of tartar. Reacts more slowly so good for recipes that sit before baking.
Double acting and aluminum-free baking powders are the most widely available types.
Is Baking Powder Low FODMAP?
The low FODMAP status of baking powder depends on its specific ingredients:
- Baking soda (sodium bicarbonate) – Low FODMAP
- Cream of tartar – Low FODMAP
- Cornstarch – Low FODMAP
Since baking soda, cream of tartar and cornstarch are all low FODMAP ingredients, typical baking powders made with these components are considered low FODMAP.
However, baking powders that use a different acid source instead of cream of tartar should be evaluated separately:
- Aluminum-free baking powders – Use sodium aluminum sulfate as the acid activator. This is not a FODMAP, so these baking powders are low FODMAP.
- Tartrate baking powders – Contain calcium tartrate, which is low FODMAP. These are safe for the low FODMAP diet.
In some countries, baking powder may also be made with potato starch instead of cornstarch. Potato starch is low FODMAP so these would be suitable as well.
Summary
Typical double acting and single acting baking powders made with baking soda, cream of tartar and cornstarch do not contain any high FODMAP ingredients and are considered low FODMAP. Aluminum-free and tartrate baking powders that use alternate acid sources are also low FODMAP.
Serving Size Matters
While the ingredients in baking powder itself are low FODMAP in normal serving sizes, those following the diet still need to pay attention to the quantity used.
Too much baking powder could potentially provide excess intake of ingredients like baking soda or cream of tartar. More than 1/4 tsp (1 gram) of baking soda at a time is not recommended on the low FODMAP diet.
In most baking recipes, the amount of baking powder used will be well within the allowed range. However, for recipes with larger quantities of baking powder, it may be wise to limit to 1/4 tsp baking soda’s worth as a precaution.
Summary
Baking powder is low FODMAP, but intake should be limited to avoid excessive amounts of baking soda or cream of tartar. Use no more than 1/4 tsp (1 gram) baking soda’s worth at one time.
What About Gluten-Free Baking Powder?
Some gluten-free baking powders may replace the cornstarch with a different starch source like potato, tapioca or rice starch. These alternative starches are low FODMAP, so gluten-free baking powders made with them are suitable for the diet.
However, some gluten-free baking powders contain xanthan gum as an additive. Xanthan gum is high FODMAP and should be limited on the low FODMAP diet. Be sure to check the label for xanthan gum and other potential FODMAP additives.
Up to 1/2 tsp (2 grams) of xanthan gum per baked good is typically tolerated. So if the baking powder contains xanthan gum, make sure the total amount used stays within that limit.
Summary
Gluten-free baking powders are low FODMAP if they use alternate allowed starches. However, some contain xanthan gum so amounts need to be restricted. Have no more than 1/2 tsp xanthan gum per serving.
How to Substitute Baking Powder
For those wishing to avoid baking powder altogether, there are some substitutes that can be used in baking:
- Self-rising flour – This already contains baking powder, so you can simply use it instead of all-purpose flour in a recipe.
- Baking soda + acid – Use 1/4 tsp baking soda + 1/2 tsp cream of tartar to replace 1 tsp of baking powder.
- Whipped egg whites – Whipping egg whites until stiff peaks form naturally incorporates air to help baked goods rise.
- Yeast – This live microorganism feeds on sugars and releases CO2 gas during the fermentation process.
However, when using substitutes, keep in mind it may affect the texture and rise of the final baked product. Some trial and error may be needed.
Summary
Self-rising flour, baking soda + cream of tartar, whipped egg whites and yeast can all substitute for baking powder in recipes. But the final results may vary.
What Foods Contain Baking Powder?
Here are some common foods that baking powder is used in:
- Breads – sandwich bread, banana bread, zucchini bread, etc.
- Muffins
- Scones
- Biscuits
- Pancakes
- Waffles
- Cookies – sugar cookies, chocolate chip, gingerbread, etc.
- Cakes – pound cake, angel food cake, chiffon cake, etc.
- Quick breads – beer bread, cornbread, soda bread, etc.
When baking your own low FODMAP versions of these items, baking powder can be used to help them rise properly. Just use an allowed type in the correct amount.
Summary
Foods like breads, muffins, waffles, cakes and other baked goods often contain baking powder. Make sure to stick to low FODMAP types when baking these items yourself.
Tips for Using Baking Powder on a Low FODMAP Diet
Here are some tips for integrating baking powder successfully into your low FODMAP diet:
- Check ingredients lists and select only low FODMAP baking powders – avoid types with high FODMAP additives like xanthan gum.
- Limit baking soda to 1/4 tsp (1 gram) per baked good – excessive amounts could trigger issues.
- Reduce baking powder in recipes with larger quantities – use less than the amount called for if needed.
- Substitute with self-rising flour, baking soda + cream of tartar, yeast or whipped egg whites if desired.
- Experiment with gluten-free flours if following a gluten-free diet as well.
Following these tips will allow you to continue enjoying baked goods that make use of baking powder to rise properly.
Summary
Select only low FODMAP baking powders, watch your baking soda intake, reduce amounts if needed, substitute if desired, and experiment with gluten-free flours. This allows you to integrate baking powder into a low FODMAP diet.
The Bottom Line
Most standard baking powders are low FODMAP since they are made from baking soda, cream of tartar and cornstarch. Just beware that excessive amounts could be an issue. Gluten-free and aluminum-free baking powders are also fine for the diet as long as they don’t contain high FODMAP additives.
With some care taken to choose low FODMAP varieties and watch overall intake, baking powder can be used in moderation for low FODMAP baking success.