French Toast

Why french toast is rated high

French toast is high FODMAP because it doubles up on two subgroups: fructans from the wheat bread and lactose from the milk it is soaked in. The rating is estimated from what French toast is made of rather than a measured serving. A Small serving sits at moderate, a Moderate serving reaches high, and a Large serving stays high, so there is no low step on the ladder. The egg itself is not the problem. The bread and the milk soaking into it are, and toppings can pile on more.

What changes your risk

• The bread Ordinary wheat bread, brioche and challah all bring fructans. Gluten free bread removes that source, and traditional sourdough with a long fermentation has much of its fructan broken down.
• The milk in the custard Ordinary milk or cream brings lactose. Swapping to lactose-free milk takes that source out without changing how the custard behaves.
• Toppings Honey and fruit like apple, pear or mango add more FODMAPs, and ordinary cream or ice cream on top adds more lactose. Maple syrup, strawberries, blueberries and raspberries keep it lighter.
• Serving size The ladder climbs from moderate at a Small serving to high at a Moderate serving, and stays high at a Large serving.
• Cooking Frying in a pan does not destroy fructans or lactose. The soak and the bread you start with decide the load.

Swaps

The cleanest fix covers both subgroups at once: make it with gluten free bread or traditional sourdough spelt bread and soak it in eggs whisked with lactose-free milk. Lactose-free milk is ordinary dairy with the lactase enzyme added to split the lactose, so it is not dairy-free and is not suitable for a milk allergy. Top it with maple syrup or rice malt syrup instead of honey, and with strawberries, blueberries, raspberries or firm just-yellow banana instead of apple or stone fruit. If you want something creamy on top, lactose-free yoghurt fills that role.

How to lower the load

Slightly stale gluten free bread soaks up custard better and holds together in the pan, so leave it out uncovered for a few hours or toast it lightly first. Keep the soak brief, since gluten free bread can go soggy fast. Season the custard with cinnamon, vanilla and a pinch of salt rather than flavoured creamers, which often carry ordinary milk. When ordering French toast out, the bread is almost always wheat brioche and the batter ordinary milk, so it is hard to bring down to a low option away from home. Batches freeze well: cook, cool, freeze flat and reheat in a toaster.

Common questions

is french toast low fodmap

No. Classic French toast is rated high FODMAP overall, an estimate based on the fructans in the wheat bread and the lactose in the milk soak.

how much french toast can i eat on low fodmap

None of the steps on its ladder is low. A Small serving is moderate, while a Moderate serving and a Large serving are both high.

is french toast high in lactose

The milk or cream in the custard brings lactose, alongside fructans from the bread. Using lactose-free milk removes the lactose, though it is still dairy and not suitable for a milk allergy.

how do you make low fodmap french toast

Use gluten free bread or traditional sourdough spelt bread, soak it in eggs with lactose-free milk, and top with maple syrup and berries instead of honey or apple.