Are Croutons Low FODMAP?

You’re probably aware that, when following a low FODMAP diet, you need to avoid gluten. But does that mean you have to give up on adding crunch and texture to your dishes with the help of croutons or can croutons be low FODMAP?

The Quick Answer

Unfortunately, croutons are not low FODMAP. As you already know, most bread is packed full of gluten and gluten is something you must avoid when following a low FODMAP diet. What this does mean is that you can’t just head into your local supermarket and grab a packet of croutons.

Croutons on a FODMAP Diet

You now know that your standard, store-bought croutons are just no good for you if you’re trying to avoid FODMAPs. But, below, we’ve outlined everything you could possibly need to know about croutons when following a low FODMAP diet… And yes, this does involve any easy way to get croutons back in your life without the FODMAPs.

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Low FODMAP Croutons Recipe

A lot of people associate low FODMAP with high sacrifice. And yes, there are few food items which are irreplaceable when following a low FODMAP diet. But croutons are not one of them. Instead, there is a simple, quick and affordable way to knock together your own batch of low FODMAP croutons in no time:

Ingredients:

  • 6 slices of gluten-free bread – ideally a few days old so it’s dry
  • 2tbsp garlic-infused oil (or olive oil)
  • Salt

Method:

  1. Preheat your oven to 170°c and line a baking tray with greaseproof paper.
  2. Trim the edges off your bread and then cut into half-inch cubes – the size of a standard crouton, of course.
  3. Mix the bread with the oil then season with salt. It’s at this stage that you could add further spices or herbs such as a pinch of dried chilli flakes or oregano.
  4. Place on your tray and then into the oven for around 15 minutes. You’ll want to keep a close eye on these as they can go from golden brown to burnt in a matter of minutes.
  5. Remove from the oven and then tip into a kitchen towel-lined bowl to absorb any of the excess oil.

You can then store them in an airtight container for a few days. If you want to get ahead then they can also be frozen for several months.

These croutons are great for adding both flavour and texture to a variety of dishes. You can toss a handful into salads, sprinkle into soups and even use atop pasta dishes in place of breadcrumbs. If you want to add a crunch to a dish then let these low FODMAP croutons be your go-to solution.

Are Gluten-Free Croutons Low FODMAP?

If you’re lucky, some specialist health stores will sell gluten-free croutons. If you can get hold of them then, generally speaking, they will be low FODMAP. You will want to check the ingredients for any strange nasties that some manufacturers will use in gluten-free bread from sweeteners to apple.

Having said that, buying gluten-free croutons will come with a premium price tag. It is far cheaper to buy gluten-free bread and then make your own croutons using the recipe we have outlined above.

Low FODMAP Crouton Alternatives

Pumpkin Seeds – These seeds are a great way to add crunch and texture to a salad without the unhealthy aspect of croutons. You do need to limit your consumption when it comes to pumpkin seeds. They are low FODMAP if you limit your consumption to 2 tablespoons per day.

Nuts – Like pumpkin seeds, nuts are a great addition to salads to add crunch. it’s worth noting that there are some nuts that you do need to limit your consumption of for them to remain low FODMAP such as hazelnuts and pine nuts.

Nuts Low FODMAP

Bacon – (or pancetta) It might not be healthy but that won’t stop it being delicious. Fried bacon cubes sprinkled over a soup or through a salad adds both texture as well as fat and saltiness. Give this a go instead of croutons because you will be converted.

Quick Summary

Shore-bought croutons are never going to be low FODMAP. Unfortunately, they will always be made with standard bread that is packed full of gluten rendering them useless for anyone following a low FODMAP diet. But that doesn’t have to be the end of it. Within a few minutes and with minimal ingredients, you can easily knock up a batch of your own, homemade, low FODMAP croutons.