Have you ever heard of the low-FODMAP diet? It’s an elimination diet mostly aimed at IBS sufferers, but can also be used for other chronic conditions. FODMAPs (Fermentable Oligo-saccharides Di-saccharides Mono-saccharides and Polyols) are carbohydrates that have been found to contribute to irritation in the gut in some people – basically, they’re things that people with IBS are often intolerant to. The low-FODMAP diet gets you to eliminate all FODMAPs for a certain period of time, and then slowly reintroduce them, one at a time, so you can figure out what your body can handle. It is a really boring elimination diet – I’ve been on it myself and it wasn’t fun! Here is a list of high, and low FODMAP foods. For today’s VeganMoFo, I made chocolate biscuits that are acceptable on a low FODMAP diet!
These biscuits are made with oats, rather than wheat flour, as wheat is a high fodmap food. If you use certified gluten free oats and baking powder, these biscuits are also gluten free. I used vitalite vegan butter for these, which I believe is low Fodmap, but around the world vegan butters may vary!
Low FODMAP Chocolate Biscuits
- 250g oats
- 100g vegan butter (i used vitalite), melted
- 60g golden syrup
- 1 tsp vanilla extract
- 100g white sugar
- 30g cocoa powder
- 1 tsp baking powder
- 1/2 tsp bicarbonate of soda
- Begin by pulsing the oats in a food processor until they are finely milled and flour-like.
- Meanwhile, mix the melted butter, golden syrup, vanilla extract, and sugar together in a large bowl until well combined.
- Stir through the oat flour, cocoa powder, baking powder, and bicarbonate of soda.
- Place in the fridge for half an hour at least (you can make the dough a day in advance if you prefer). Preheat the oven to 180C/355F
- Take the dough out of the fridge and form into walnut size balls. Place on a lined baking tray and flatten slightly.
- Bake in the preheated oven for 10-12 minutes, until they’re a little browner.
- Leave to cool on the baking tray.