Cream-Filled Biscuit
Serving sizes
Cream-Filled Biscuit changes rating with portion size. These are the amounts tested in the literature behind our ratings.
- About 1 biscuit (20g)
- Larger portions
- Much larger portions
A cream-filled biscuit is Low FODMAP at about 1 biscuit (20g), so one alongside your tea is an easy little treat.
- At about 1 biscuit (20g), the overall FODMAP load stays low.
- As the biscuits add up, the overall FODMAP level climbs to moderate at larger portions and high at much larger portions, so the number you eat matters more than the biscuit itself.
Enjoy one biscuit as a mindful treat rather than grazing through the packet.
Why cream-filled biscuit is rated low
A cream-filled biscuit is low FODMAP at about 1 biscuit (20g), and no single FODMAP group stands out at that serving, so one alongside a cup of tea is a straightforward treat rather than a gamble. The rating then moves quickly for a food this small: larger portions are moderate and much larger portions are high. The practical reading is that the first biscuit is low and the second one takes you past it. The count is the whole mechanism here, and what builds is the overall FODMAP load.
What changes your risk
- The number you eat Low at about 1 biscuit (20g), moderate at larger portions, high at much larger portions. Nothing else about the biscuit shifts as much as the count does.
- What you drink with it Dunking is the hidden half of this snack. Ordinary milk is not low FODMAP, while lactose-free milk is ordinary dairy with the lactase enzyme added. It suits the diet, but it is not dairy-free and it is not for a milk allergy. Black tea, coffee or a hard cheese on the side are other ways to round the plate out.
- The ingredient list of your particular biscuit Cream-filled biscuits are not all built alike. Versions sweetened with honey or corn syrup, ones with inulin or chicory root fibre added, and sugar free versions sweetened with sugar alcohols such as maltitol or isomalt all fall outside what this page describes.
- What the rest of the meal is carrying The rating applies to the serving, not the day. A biscuit at the end of a meal that is already near its limit adds to the same total, so it sits better as an afternoon treat on its own.
- Storing or warming it changes nothing Keeping biscuits in the fridge, freezing them or warming them does not reduce the FODMAP load. These carbohydrates are not broken down by heat or cold.
What else works
If one biscuit is not going to satisfy, put it beside something that adds very little: strawberries, blueberries, a few macadamias or pecans. Plain oat biscuits made without honey, gluten free biscuits with no inulin or chicory root fibre, and corn thins with peanut butter fill the same snack role. The lookalikes worth avoiding are the sugar free cream-filled biscuits, which are usually sweetened with sugar alcohols such as maltitol or isomalt and are a worse choice rather than a better one, along with fruit-filled biscuits containing dried apple or sultanas and anything bound with honey. Ordinary milk for dunking is the other easy mistake, and lactose-free milk covers it.
How to keep it low
Buy the multipacks that come in two-biscuit or single sleeves if they exist for your brand, since the packaging then does the portioning instead of your willpower. Otherwise take one out, close the packet and put it away before you sit down, because the moderate range starts with the second biscuit. Keep lactose-free milk in the fridge if dunking is part of the ritual. When you are buying, the back of the pack is worth thirty seconds: honey, corn syrup, inulin, chicory root fibre and the sugar alcohols in sugar free versions are the entries that would take a biscuit outside what this page covers.
Common questions
are cream filled biscuits low fodmap
Yes at about 1 biscuit (20g), which is low FODMAP with no single group standing out at that amount.
how many cream filled biscuits can i eat on a low fodmap diet
One. About 1 biscuit (20g) is low, larger portions are moderate and much larger portions are high.
can i have a cream filled biscuit during the elimination phase
About 1 biscuit (20g) fits within the elimination phase provided the ingredient list does not add honey, corn syrup, inulin or sugar alcohols such as maltitol. Individual tolerance still varies.
what can i dunk a biscuit in on a low fodmap diet
Lactose-free milk works well, since it is ordinary dairy with the lactase enzyme added, though it is not dairy-free or suitable for a milk allergy. Ordinary milk is not a low FODMAP option.
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Where this rating comes from
Cream-Filled Biscuit is rated from published lab measurements of its FODMAP content, using the low, moderate and high cutoffs of Varney et al. (2017).
Feedback sent through the FODMAP Foods app has led to changes in this list.
Sources
- Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
- Measurement of short-chain carbohydrates in common Australian vegetables and fruits by high-performance liquid chromatography (HPLC). Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
- Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
- Dietary sorbitol and mannitol: food content and distinct absorption patterns between healthy individuals and patients with irritable bowel syndrome. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
- FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.
Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.