King Arthur gluten-free classic pancake and waffle mix is a popular gluten-free baking mix that can be used to make pancakes, waffles, and more. With an increase in gluten-free diets and awareness of FODMAPs in recent years, many people wonder whether King Arthur’s gluten-free pancake mix is also low FODMAP.
FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are short-chain carbohydrates that some people have difficulty digesting. A low FODMAP diet eliminates high FODMAP foods and is clinically proven to help manage IBS and other digestive issues in some people. Determining if a food is low FODMAP requires carefully reviewing the ingredients and their amounts.
In this article, we’ll take an in-depth look at the King Arthur gluten-free classic pancake and waffle mix ingredients and nutrition to see if it is low FODMAP friendly. We’ll also provide some tips for customizing the mix or substituting ingredients to make it low FODMAP.
King Arthur Gluten-Free Pancake Mix Ingredients
Here are the ingredients in King Arthur’s gluten-free classic pancake and waffle mix:
– Rice flour
– Potato starch
– Tapioca flour
– Whole grain sorghum flour
– Cellulose
– Xanthan gum
– Sea salt
– Baking soda
– Baking powder
The mix is gluten-free, as it contains no wheat, barley, or rye ingredients. Rice flour and tapioca flour provide the bulk of the carbohydrates.
Rice Flour
Rice flour is low FODMAP in 1/4 cup servings. The amount of rice flour in King Arthur’s pancake mix is likely low FODMAP, but the exact quantity is unknown.
Potato Starch
Potato starch is low FODMAP and gluten-free. It adds moisture and binding to gluten-free baked goods. The amount in this mix should be low FODMAP.
Tapioca Flour
Tapioca flour, also called tapioca starch, is an excellent gluten-free, low FODMAP flour made from cassava root. It provides structure in gluten-free baking. The amount in this pancake mix is likely low FODMAP.
Sorghum Flour
Sorghum is a gluten-free ancient grain that can be ground into flour. Up to 1/3 cup sorghum flour per serving is low FODMAP. The quantity in this mix should be safe.
Cellulose
Cellulose is an insoluble fiber added to gluten-free mixes to improve texture. It is low FODMAP.
Xanthan Gum
Xanthan gum is a gluten-free thickening agent. It is low FODMAP.
Sea Salt
Sea salt is low FODMAP.
Baking Soda & Baking Powder
Baking soda and baking powder help pancakes and waffles rise. These leavening agents are low FODMAP.
Nutrition Facts
Here are the nutrition facts for King Arthur’s gluten-free classic pancake and waffle mix per 1/4 cup dry mix (28g):
| Calories | 110 |
| Total Fat | 1g |
| Sodium | 290mg |
| Total Carbohydrate | 23g |
| – Dietary Fiber | 1g |
| – Total Sugars | 0g |
| Protein | 2g |
The mix itself contains 0g added sugars. The small amount of dietary fiber comes from the whole grain sorghum flour and cellulose.
Let’s evaluate the potential FODMAP content using the nutrition facts:
– Fat – Fats and oils are not FODMAPs.
– Sodium – Table salt is low FODMAP.
– Total carbohydrates – This counts sugars, fiber and starch. Total carbohydrates are 23g per serving.
– Dietary fiber – 1g per serving
– Sugars – 0g per serving
So the mix provides 22g of starch (total carbs – fiber – sugar) per serving. Starch is generally well-tolerated on a low FODMAP diet in servings under 1/4 cup. A single serving of this mix likely provides less than 1/4 cup of starch, so the starch content appears low FODMAP.
Is King Arthur Gluten-Free Pancake Mix Low FODMAP?
Based on the ingredients and nutrition facts, King Arthur gluten-free classic pancake and waffle mix should be low FODMAP in the suggested single serving size of 1/4 cup dry mix.
All of the main flours and ingredients – including rice flour, tapioca flour, potato starch, and sorghum flour – are low FODMAP in the amounts contained in one serving. The additional minor ingredients – like xanthan gum, cellulose, leavening agents and salt – are also low FODMAP.
The mix itself has 0g added sugars and a minimal amount of fiber, making the total carbohydrate content per serving likely less than the low FODMAP cutoff despite having several grain flours. Overall, it contains no ingredients that would be high in FODMAPs.
So in summary, King Arthur’s gluten-free classic pancake and waffle mix can be considered low FODMAP according to the ingredients list and nutrition information when prepared according to the product directions with a single serving size of 1/4 cup dry mix.
Tips for Making King Arthur Pancake Mix Low FODMAP
Here are some tips to keep your pancakes or waffles low FODMAP if following a strict low FODMAP diet:
Limit Portion Size
Stick to 1/4 cup dry mix per serving as recommended on the packaging. Using too much mix can increase the carbohydrate and fiber content above low FODMAP thresholds.
Avoid Adding High FODMAP Toppings
When topping your pancakes or waffles, choose low FODMAP options like maple syrup, fresh fruit, peanut butter, or lactose-free dairy products. Avoid high FODMAP toppings like honey, high fructose corn syrup, apples, pears, stone fruits, and regular milk or yogurt.
Substitute Low FODMAP Milk
The packaging instructs using regular milk to mix the batter. Substitute lactose-free milk or light coconut milk to make it lactose-free.
Limit Wheat Flour
If you want to thicken the batter, use minimal amounts of wheat flour as tolerated. Some people on the low FODMAP diet can tolerate small amounts of wheat.
Try Gluten-Free Oats
Stir in 1-2 tbsp quick cooking gluten-free oats for extra fiber and nutrition. Check your tolerance.
Add Garnishes
Top with low FODMAP fruits like blueberries, strawberries, bananas, or raspberries and gluten-free roasted nuts or seeds for extra flavor, crunch and nutrition.
By following the ingredients, controlling portions and choosing low FODMAP toppings, King Arthur’s gluten-free classic pancake and waffle mix can be customized to fit into a low FODMAP diet. Check your individual tolerance as well.
Other Tips for Low FODMAP Pancakes
Here are some other suggestions for making low FODMAP pancakes from scratch:
Choose Low FODMAP Flours
Use gluten-free flours like rice flour, coconut flour, buckwheat flour and oat flour as the base. White rice flour makes fluffy pancakes. You can also use small amounts of spelt flour if tolerated.
Incorporate Starchy Vegetables
Grate and drain zucchini or carrots to provide extra moisture and fiber without excess free sugars.
Boost Nutrition
Stir in ground flaxseeds or chia seeds for healthy omega-3 fats and fiber. Adding a scoop of protein powder can also increase the protein content.
Replace Butter with Oils
Use olive oil, avocado oil or coconut oil instead of butter, which contains lactose. Maple syrup is a nice topping alternative too.
Substitute Low FODMAP Milk
Choose lactose-free milk, nut milk or light coconut milk to mix your batter. Stay under 1/2 cup per batch.
Bake Smaller Pancakes
Making silver dollar or bite-sized pancakes can help control portion sizes and prevent overdoing it on carbs.
With some simple substitutions and recipe adjustments, you can definitely still enjoy fluffy pancakes or waffles on a low FODMAP diet. Paying attention to serving sizes and high FODMAP additions is key.
Is King Arthur Gluten-Free Pancake Mix Keto?
The King Arthur gluten-free classic pancake and waffle mix is not keto-friendly, since it contains 23g total carbohydrates per serving.
However, there are a few ways to modify the mix to make it lower in carbs and work for a keto diet:
– Use less mix. Start with just 2-3 tbsp per batch.
– Replace the milk with unsweetened almond milk or coconut milk.
– Mix in protein powder, flax meal or more eggs to further increase the protein and fat content.
– Top with high fat ingredients like butter, peanut butter or heavy cream instead of syrup.
– Avoid fruits and sweet toppings.
Making these adjustments can reduce the net carbs so the pancakes or waffles fit into a keto meal plan. You can also experiment with coconut flour or almond flour based keto pancake recipes instead of using a traditional flour blend.
Low FODMAP Gluten-Free Flours
Here is a summary of some of the best low FODMAP gluten-free flours for baking:
Rice Flour
White and brown rice flour are low FODMAP in 1/4 cup servings. Rice flour makes light, mild tasting baked goods. Best used in combination with other flours and starches.
Oat Flour
Certified gluten-free oat flour can be tolerated by many following the low FODMAP diet. Contains soluble fiber beta-glucan.
Buckwheat Flour
Buckwheat is a gluten-free seed. Up to 1/4 cup buckwheat flour per serving is low FODMAP. Adds texture and a mild, earthy flavor.
Coconut Flour
Coconut flour is low in FODMAPs. Very absorbent flour made from dried coconut meat. Use smaller amounts.
Tapioca Flour/Starch
Tapioca is made from cassava root and is naturally gluten-free and low FODMAP. Provides chewiness and binding.
Potato Starch
Potato starch adds moisture and structure to gluten-free baking. Low FODMAP in servings under 1/4 cup.
Sorghum Flour
Sorghum flour is gluten-free and low FODMAP up to 1/3 cup per serving. Adds whole grain nutrition.
Mix and match your choice of these low FODMAP gluten-free flours to create your own custom pancake or waffle recipe that aligns with your dietary needs.
Other Gluten-Free, Low FODMAP Pancake Mix Options
Here are a few other store-bought pancake and waffle mixes that are gluten-free and low FODMAP:
– Bob’s Red Mill Gluten Free Pancake Mix
– Kinnikinnick Foods Gluten-Free Pancake Mix
– Pamela’s Baking & Pancake Mixes
– Birch Benders Gluten Free Pancake Mix
– Glutino Gluten Free Pancake Mix
– Namaste Foods Perfect Flour Blend Pancake & Waffle Mix
Always check the ingredients and nutrition facts to verify the carb and fiber content fits within your individual low FODMAP needs. Many brands also offer recipes on their websites for customizing mixes to be low FODMAP friendly.
Making your own homemade pancake mix using gluten-free oat flour, rice flour and tapioca starch is another great option too. This allows you to control all the ingredients and adjust as needed based on your own tolerance.
Sample Menu with Low FODMAP Pancakes
Here is a sample low FODMAP breakfast menu featuring pancakes:
Pancakes
– 1/4 cup Bob’s Red Mill Gluten Free Pancake Mix (or homemade mix)
– 1/4 cup lactose-free milk
– 1 egg
– 1 tbsp oil
– Cooked in olive oil spray
Toppings
– 2 tbsp maple syrup
– 1/2 cup blueberries
– 2 tbsp chopped walnuts
Side
– 1 hardboiled egg
– 1 oz gluten-free cheese
This meal provides balanced protein, fats and safe carbohydrates. The small serving of gluten-free pancakes ensures the carb content stays low FODMAP. Topping with maple syrup instead of honey keeps free fructose low. And the blueberries provide extra antioxidants.
The hardboiled egg and cheese offer filling protein without excess lactose. Overall, this is a nutritious low FODMAP breakfast that doesn’t require skipping out on pancakes.
Conclusion
King Arthur gluten-free classic pancake and waffle mix can be part of a low FODMAP diet when enjoyed in the recommended single serving portion of 1/4 cup dry mix. It does not contain any high FODMAP ingredients and the total carbohydrate content is within low FODMAP parameters when prepared properly.
Those following a strict low FODMAP diet may want to make minor adjustments like using lactose-free milk and limiting high FODMAP toppings to stay within their allowed thresholds. Preparing smaller sized pancakes can also help control portions. But overall, King Arthur’s gluten-free pancake mix can absolutely be made low FODMAP friendly.
