Low FODMAP Pumpkin Pie
With October being pumpkin season, and me being SUPER basic when it comes to all things pumpkin (and fall season in general)… this low FODMAP pumpkin pie is feeling like the perfect way to kick off the next few months! It’s an oldie but goodie.
(Getting to be back visiting my hometown in New England while writing this is an added bonus! There’s nothing better than fall foliage, crisp air, and sipping a cozy hot beverage on brisk mornings here in October.)
But first, let’s get a few things straight:
- You don’t need to have gut health issues OR be on a low FODMAP diet protocol to enjoy this recipe during your next holiday event. (Trust me, you won’t want to miss this!)
- You don’t need to wait till Thanksgiving to enjoy this recipe!
What’s “low FODMAP”?
A low FODMAP diet is a common nutrition protocol recommended by GI doctors and dietitians for people with IBS.
It 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.
Keep in mind, the low FODMAP diet is very restrictive and not always necessary (or helpful) for everyone. Simply cutting out foods or following a cookie-cutter diet isn’t a stand-alone solution to gut health issues! Healing your gut is a multi-dimensional process, and removing foods that trigger symptoms is but a small sliver of the “pie” (pun intended!).
Grab your copy of my free gut health nutrition guide to learn more about how to avoid some common pitfalls.
On that note, let’s also dismantle a few misconceptions I hear quite often related to gut health:
“In order to heal from IBS/leaky gut syndrome I’m going to have to give up foods that I love.”
“If it’s healthy, it probably doesn’t taste good!”
The beauty of a customized nutrition plan and holistic lifestyle versus a diet is that you get to still enjoy all the foods you absolutely love, one way or another!
All while giving your body the chance to heal itself.
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.
(We all deserve to have our pie and eat it too!) 😉
In order for a healthy lifestyle to be sustainable, it MUST be enjoyable. I believe we CAN and SHOULD truly like/love, and look forward to, pretty much everything we eat.
You’d be surprised how easy it is to take a recipe and make it work for your body and individualized needs!
This recipe is a great choice for people who want their pie but are dealing with celiac disease, IBS, small intestinal bacterial overgrowth (SIBO), Crohn’s, colitis, diverticulosis or diverticulitis…
But it’s also sincerely delicious for anyone to enjoy! 😀
That said, onto the fun part…
I use this pecan pie crust recipe which is already low FODMAP. It can be modified for people with any kind of nut allergies (you can easily swap the pecans for pumpkin/sunflower seeds).
If you just have an issue with pecans but not other types of nuts, you can swap those for walnuts or you may want to check out Mark’s Daily Apple walnut pie crust recipe which is very similar!
You’re welcome to also just buy a pre-made gluten free pie crust at the market if that’s easier (to keep it low FODMAP).
I personally find the pecan crust to be the best combo of sweet, salty, crunchy and savory – I definitely recommend giving it a try at some point if you can!
The pie filling
What I love about pumpkin is it’s versatile – it can be swapped easily for something else like butternut squash or sweet potato (fresh baked, or canned) if you have any kind of sensitivity or dislike for pumpkin. All of these are low FODMAP and also compliant for other protocols like GAPS, paleo, etc.
(I actually made my original version of this recipe with butternut squash!)
Pumpkin and its “siblings” (squash, sweet potato etc.) are all naturally low in FODMAPs, and they’re natural 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! Nutritionally convenient for this recipe if you ask me. 😊
To make this recipe low FODMAP and lactose-free, I recommend using an unsweetened milk substitute such as oat milk, almond milk, pecan milk or coconut milk.
If you know me, you know I use real maple syrup a LOT in everything from my morning coffee to my baking!
And it’s not just because I come from New England…
I love maple because it’s a whole lot 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!
- If you don’t have real maple syrup on-hand or you don’t like it, you can keep this recipe low FODMAP by swapping the maple syrup for brown sugar although there are not as many health benefits.
Herbs & spices
Generally when it comes to herbs and spices in these kinds of recipes, you can get pretty creative.
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.
Without further ado, I invite you to try out the full recipe below!
(If you get the chance to try this one, I’d LOVE to know!!! Make sure to take a photo and share it with me by DM/tagging me on Instagram so I can see your low FODMAP pumpkin pie masterpiece!)
Low FODMAP Pumpkin Pie
- 2 1/2 cups pecans
- 2 tablespoons butter/coconut oil melted
- 1/2 teaspoon baking powder
- 1/2 teaspoon salt Celtic is my favorite!
- 2 cups cooked canned pumpkin (OR can swap for sweet potato or butternut squash!)
- 3/4 cup unsweetened milk substitute oat, almond, pecan or coconut for low FODMAP!
- 1/2 cup real maple syrup or brown sugar
- 1 teaspoon cinnamon
- 1 teaspoon pumpkin pie spice
- 1 teaspoon vanilla extract
- 1/2 teaspoon salt
- 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!)