This low FODMAP pumpkin pie is a great way to kick off the fall season! (Although you can totally enjoy this sweet treat any time of year – and it doesn’t have to be for a special occasion or holiday.)
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Table of Contents
What’s “low FODMAP”?
A low FODMAP diet is a type of elimination diet recommended by gastrointestinal doctors and gut health dietitians dietitians, for folks navigating irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO).
This acronym stands for “fermentable oligo-saccharides, di-saccharides, mono-saccharides and polyols” – it serves as a starting point to remove foods that can trigger unwanted symptoms such as gas and bloating.
Speaking first-hand as a foodie who has had to navigate multiple health issues related to digestion and the immune system, I’ve been able to figure out how to take pretty much any dish and modify it to work for anyone, no matter what types of adverse food reactions you’re dealing with… including those with FODMAP intolerances.
(We all deserve to have our pie and eat it too!)
You’d be surprised how easy it is to take a recipe and make it work for your body and bio-individualized needs!
That said, onto the fun part… let’s talk ingredients.
Ingredients
Low FODMAP pie crust
I use this pecan pie crust recipe which is inherently low FODMAP.
The only ingredients in this crust are low FODMAP nuts (I use pecans), butter, 1/2 teaspoon baking powder, and a pinch of salt.
Pecans
The pie crust recipe calls for 2 and 1/2 cups of pecans, which are my favorite low FODMAP nuts to use in dessert recipes.
(I personally find pecans to be the best combo of sweet, crunchy, and savory!)
However, if you just have an issue with pecans, you can swap those for walnuts or even pumpkin seeds.
Butter
Butter is low FODMAP, but if you have issues with the small amounts of lactose in butter, you could easily swap this for ghee or coconut oil.
Recommended reading:
- Butter is Low FODMAP – But Is It IBS-Friendly? (What Else to Consider)
- Is Ghee Low FODMAP? What Else You Need to Know about Ghee and IBS
Baking powder
Baking powder is low FODMAP and gives the pie crust a cohesiveness and lightness.
In my household, we use aluminum-free baking powder.
If you have a corn sensitivity, I recommend using Otto’s corn-free aluminum-free baking powder* or you can also easily make your own corn-free baking powder.
The pie filling
Pumpkin
Pumpkin and its “siblings” (squash, sweet potato etc.) are all naturally low FODMAP.
They’re also great food sources of beta carotene (the antioxidant precursor to vitamin A).
- This antioxidant (like vitamins A, D, E, K and the antioxidant lycopene) is “fat soluble”, which means our body absorbs it better from cooked food that is combined with some kind of fat!
If you happen to have a pumpkin sensitivity, it can be swapped for cooked/canned butternut squash or sweet potato (fresh baked, or canned).
Low FODMAP milk or milk substitute
For this recipe, you can use any low FODMAP milk or milk substitute of your choice.
I typically use an unsweetened milk substitute such as oat milk, almond milk, this homemade pecan milk, or coconut milk.
- Related article: What’s the Best Milk for IBS Sufferers?
Maple syrup
Real maple syrup is one of my favorite natural low FODMAP sweeteners – and it goes great in this recipe as the liquid sweetener.
I love maple syrup because it’s more nutrient-dense (high in minerals like manganese and magnesium), low glycemic (doesn’t spike blood sugar as high or as quickly as most other sweeteners), gut microbiome friendly (doesn’t seem to feed “bad” bacteria), and just downright decadent!
- Related article: Is Maple Syrup Low FODMAP? Expert Guidance on Maple Syrup and IBS
Herbs and spices
When it comes to herbs and spices in dessert recipes, you can get pretty creative. That’s because almost all herbs and spices found in dessert recipes can be considered low FODMAP.
Cinnamon is interchangeable and complementary with nutmeg, pumpkin pie spice, apple pie spice, cloves, and cardamom to name a few!
All of these herbs/spices are supportive in immunity, they’re warming to the blood (perfect for fall/winter months), and they’re high in antioxidant levels.
Low FODMAP Pumpkin Pie
Ingredients
Method
- Combine pecans with baking powder and salt in a food processor until ground.
- Add in butter (or coconut oil), and pulse until combined.
- Press crust ingredients into muffin tins or a large pie plate. Add pie filling of your choice (see mine below) and bake as directed.
- Blend all pie filling ingredients together in a blender, and pour over the prepared crust.
- Bake at 350 degrees F for about 40-45 minutes.
- (You may have some extra pie filling - you can pour that into a smaller tin and bake it alongside the pie if you don't want to waste it!)
- To make sure your pie is cooked enough, perform the “toothpick test” (insert a toothpick down the center of the pie and when you pull it back up it should be clean vs. covered in pie!)
How to store it
This pie is good in the fridge (sealed) for up to 1 week, or in the freezer for ~1 month.
Serving suggestions
Enjoy this pie on its own, or with a scoop of this homemade low FODMAP vanilla ice cream!
More low FODMAP sweets you’ll love
- Flourless Peanut Butter Cookies
- Cacao Coconut Balls (Vegan, Paleo, Low FODMAP)
- Best Low FODMAP Candy and Chocolate for IBS
- 50+ Drool-Worthy Low FODMAP Desserts (Round-Up)
Sharing is caring
If you get the chance to try this low FODMAP pumpkin pie recipe, I’d LOVE to hear how it went!
Giving this recipe a 5-star rating (below) will help it to reach more folks looking for tasty low FODMAP pumpkin pie.
Cheers! XX – Jenna
