Pumpkin Bread

This low-FODMAP pumpkin bread swaps wheat flour for a gluten-free 1:1 blend and keeps the canned pumpkin per slice well under the tested serving cap, so you get a spiced, tender loaf without the fructan load.

Prep 15 min

Cook 55 min

Serves 10

Gluten-freeDairy-freeVegetarian

Ingredients

• 1 cup (245g) canned pure pumpkin puree (not pumpkin pie filling)
• 2 large eggs, room temperature
• 1/2 cup (100g) white or cane sugar
• 1/4 cup (60ml) pure maple syrup
• 1/3 cup (80ml) neutral oil (such as light olive, canola, or sunflower)
• 1 teaspoon vanilla extract
• 1 3/4 cups (about 230g) gluten-free 1:1 flour blend
• 1/2 teaspoon xanthan gum (omit if your blend already lists it)
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 1/2 teaspoons ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• Optional: 1/3 cup (35g) chopped walnuts or pecans

Portion note: canned pumpkin has a tested low-FODMAP serving of 1/4 cup (75g). This loaf uses 1 cup across 10 slices, so each slice carries roughly 1.5 tablespoons, well under the cap. Walnuts (30g) and pecans (20g) also stay far below their caps at this quantity.

Instructions

Prep the pan and oven

1. Preheat the oven to 350F (175C).
2. Line an 8.5 x 4.5 inch (or 9 x 5 inch) loaf pan with parchment, leaving an overhang on the long sides for easy lifting.

Mix the batter

1. In a large bowl, whisk together the flour blend, xanthan gum (if using), baking powder, baking soda, salt, cinnamon, ginger, nutmeg, and cloves.
2. In a separate bowl, whisk the pumpkin, eggs, sugar, maple syrup, oil, and vanilla until smooth.
3. Pour the wet ingredients into the dry and stir just until no streaks of flour remain. Do not overmix.
4. If using nuts, fold them in with a few gentle strokes.

Bake and cool

1. Scrape the batter into the prepared pan and smooth the top. Bake for 50 to 60 minutes, until a toothpick inserted in the center comes out clean or with a few dry crumbs.
2. Cool in the pan for 15 minutes, then lift the loaf out by the parchment and cool completely on a wire rack before slicing. GF loaves set as they cool, so slicing warm can make the crumb gummy.

Tips & Substitutions

• Use pure puree, not pie filling. Canned pumpkin pie filling is pre-sweetened and often lists apple or pear concentrate and other additives. Buy plain pumpkin puree and add your own spices.
• Check your flour blend. A GF 1:1 baking blend keeps the bread low-FODMAP where wheat flour would add fructans. Scan the label for hidden inulin, chicory root, or added legume flours, and add the xanthan gum only if the blend does not already include a gum.
• Keep the nuts in check. Walnuts and pecans are low-FODMAP in small servings. At 1/3 cup spread across the loaf, each slice has just a few grams, so they stay comfortably within range.
• Swap the sweetener carefully. Cane sugar and maple syrup both work. Skip honey, agave, and high-fructose corn syrup, and avoid polyol "sugar-free" sweeteners like xylitol or maltitol, which are high-FODMAP.
• Make it vegan. Replace each egg with a flax egg (1 tablespoon ground flaxseed plus 3 tablespoons water, rested 5 minutes). The crumb will be a little denser and may need a few extra minutes in the oven.
• Add a simple glaze. Whisk sifted powdered sugar with a splash of lactose-free milk or water for a dairy-free drizzle once the loaf is fully cool.

Why This Works

• Small pumpkin portions per slice. Canned pumpkin only becomes a problem in larger amounts. Spreading 1 cup across 10 slices keeps every serving under the tested 1/4 cup limit.
• GF flour instead of wheat. Wheat flour carries fructans, the main FODMAP trigger in most baked goods. A gluten-free 1:1 blend gives structure without that load.
• Maple and cane sugar for sweetness. Both are low-FODMAP at normal baking amounts, unlike honey or high-fructose corn syrup, so the flavor stays sweet without the excess fructose.
• Xanthan gum as a low-FODMAP binder. A small amount of xanthan gum mimics the elasticity gluten would provide and is low-FODMAP in the quantities used for baking.

Storage

Store the cooled loaf wrapped or in an airtight container at room temperature for up to 2 days, or in the fridge for up to 5 days. For longer storage, slice the loaf and freeze slices in a sealed bag for up to 2 months, then thaw at room temperature or warm briefly in a toaster oven. Keep portions to one slice at a time to stay within the pumpkin serving cap.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.