Amazing Low-FODMAP Pumpkin Bread or Pumpkin Muffins; Gluten-free, Dairy-free

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Truly a favorite in my home all year round, low-FODMAP Pumpkin Bread is moist and delicious.  This low-FODMAP recipe is easy and can be modified for muffins also!

Pumpkin provides great texture, color and nutrition and makes this low-FODMAP Pumpkin Bread a hit at any event.  Plus it is as simple as opening a can.  I love using pumpkin in my low-FODMAP baking!

Sprinkle low-FODMAP nuts, chocolate chips or seeds in this low-FODMAP Pumpkin Bread or enjoy it simply on its own.  It is super versatile.  You can top this low-FODMAP Pumpkin Bread with low-FODMAP Cream Cheese frosting, low-FODMAP glaze or low-FODMAP Creamy Ermine frosting (for a dairy-free option). Absolutely amazing.

You may also love my low-FODMAP Spiced Zucchini Cake, low-FODMAP Pumpkin Bread Pudding and low-FODMAP Pillow-soft Pumpkin Cookies.  Or check out over 200 more low-FODMAP recipes on the blog. IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Amazing Low-FODMAP Pumpkin Bread or Pumpkin Muffins; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Makes 12 muffins or one bread

Prep time: 20 min

Bake time: 20-25 min for muffins, 45-55 min for bread

Total time: 45 min for muffins, 75 min for bread

Bake 350 F


  • 1 & 3/4 cups Authentic Foods GF Classical Blend (or another GF, low-FODMAP flour of your choice. This is my favorite flour for baking- read my low-FODMAP bake off blog to see why)
  • 1 cup sugar
  • 1 teaspoon baking soda
  • 3/4 teaspoon xanthan gum
    • Omit if you flour already contains this
  • 3/4 teaspoon salt
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 2 large eggs
  • 1/4 cup low-FODMAP milk (such as almond milk for dairy-free version, or lactose-free milk for non dairy-free)
  • 1/3 cup plus 2 tablespoons canola oil
  • 2 tablespoons dark corn syrup or brown rice syrup or maple syrup
    • I used dark corn syrup
  • 1 cup pure canned pumpkin (ensure doesn’t contain other additives)
    • 1/3 cup is one low-FODMAP serving
  • Optional stir ins or garnish: ½ cup chocolate chips, chopped toasted walnuts or pecans, dried cranberries, toasted pumpkin seeds
  • Optional frosting: low-FODMAP Cream Cheese Frosting (non dairy-free), low-FODMAP Vanilla Buttercream (dairy-free), low-FODMAP Ermine frosting (dairy-free) or low-FODMAP Cinnamon Bun Glaze (dairy-free)
  • Vegetable shortening for greasing


  • Preheat oven to 350°F
  • Position rack in center of oven
  • Grease your choice of pan with vegetable shortening, and if using loaf pan, line pan with 2 strips of aluminum foil or parchment paper and grease these (will help with bread removal after baking)
  • Mix low-FODMAP flour, sugar, baking soda, xanthan gum, salt, baking powder, cinnamon, nutmeg, ginger and cloves together in a large mixing bowl of electric mixer with flat paddle
  • Combine eggs, low-FODMAP milk, oil, dark corn syrup (or other syrup choice) and pumpkin in a separate bowl and whisk to blend
  • Pour the wet ingredients into dry and mix until well blended
    • Do not overmix
  • Fold in stir-ins if desired, or sprinkle on top of loaf
  • Pour batter evenly into pans and bake 45-55 minutes for loaf pans and about 20-25 minutes for muffins or until toothpick inserted in center comes out clean (watch closely as oven times vary)
  • Cool bread for 8 minutes and then remove from pan
    • Remove muffins from pan immediately
  • Cool completely on rack before serving or wrapping for storage
  • Frost with your choice of low-FODMAP frosting if desired once cool, or delicious without frosting!
  • Easiest to slice when chilled, can freeze if desired

Comments Rating 4.91 (11 reviews)

42 Responses

  1. Pumpkin Bread

    This pumpkin bread is excellent!!! We love it. I finally found a baked good that taste so delicious. Thank you Dr. Paul’s.

    1. Much appreciated! So happy you are enjoying the pumpkin bread. Thanks for the feedback. It inspires us.

  2. Wonderful Pumpkin Bread Recipe

    I really like this recipe — I made the muffins without any additives (no nuts, etc.) but can tell it would be wonderful with all of the ones recommended.

    I also made my own simple glaze icing (low-FODMAP) to make it a little sweeter.

    1. Thanks for trying the recipe and we are delighted that you are enjoying it! We love feedback like this.

  3. Thanks for the great recipe. I made baked donuts with the recipe! While they were still hot I rolled them in cinnamon sugar. This is a new family favorite!

  4. Pumpkin bread

    I made this recipe with your buttercream frosting. It was outstanding! Not a crumb was left! I am so thankful I found your blog! It’s been such a big help after my IBS issues. I’m looking forward to trying your pumpkin butter and Thanksgiving recipes!

    1. Hi Hadley!
      Thanks for the question. We love the lightness and neutral flavor of canola oil, but melted coconut oil would probably also work well. Let us know if you try it 🙂

  5. Delish!

    These are delicious! We made them into muffins and the fall feels and tastes abound in our home now.

    I didn’t have canola oil so used coconut oil (melted).

    1. Fabulous Michelle!
      This is so good to hear, your feedback made our day shine 🙂
      We just baked up these low-FODMAP Sweet Potato Muffins with Streusel Topping for another great fall treat 🙂
      We wanted to share the news about our cookbook launching this October 20, 2020!
      The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase.
      Please stay in touch with us!!!

  6. Delicious!

    Hi, Rachel! I made this recipe a couple weeks ago as muffins and I loved it! The muffins were so moist and kept well for many days. I am wanting to make these as mini muffins for a tailgate and am wondering how long you think they could cook for/if they would be ok being cooked in mini muffin liners in the pan instead of just spraying the pan or if they would likely stick to the wrappers. Thank you!!

    1. Hi Breland,
      Great to hear from you!
      Mini muffins sound like a delicious idea. However we have not tried these, so we suggest approximately 15 minutes baking time, with taking a look at about 12 minutes for doneness.
      As far as using liners, this should work either way in your mini muffin pan. We don’t think these would stick to the wrapper. Please let us know how they work out!! Enjoy ??

  7. Hi, I was baking this a was wondering, the bread looks done on the top but as it cracks it gooey in those areas and doesn’t look done is it supposed to be like that?

    1. Hi Emberlynn,
      If it is still gooey in the cracks then it likely is not completely done. Try a tester, inserted in the cake fully. It should come out clean when the bread is ready. Thanks for the question!

  8. Great Muffins

    These made delicious muffins with chocolate chips. I used Krusteaz gf flour. Otherwise, I followed directions as written. Very tasty. I used baking cups and the muffins released well.

    1. Thanks for the question!
      In absence of gluten, xanthan gum helps provide texture and moisture to baked goods. We do not suggest omitting this ingredient for best results.

      1. My Bob's Red Mill 1to1 GF Baking Flour contains xanthan gum, but I don't know how much. Should I reduce the or eliminate the xanthan gum in the recipe? says:

        My Bob’s Red Mill 1to1 GF Baking Flour contains xanthan gum, but I don’t know how much. Should I reduce the or eliminate the xanthan gum in the recipe?

        1. Thank you for this question! Yes, this is updated here now. For all the recipes on the blog, if you have xanthan gum added to your flour then you can omit it from the ingredients, unless specified otherwise. Good luck!

  9. I was wondering how many servings one lone loaf of bread should make. I want to make sure I stick to 1 serving .
    I also also need to lose weight, so I’m wondering if there’s an easy way to find some of your recipes that are also low calorie. So many sound wonderful, but I need to need to try and stick to low fat most of the time for my weight and cholesterol issues

    1. Hi Susie,
      Thanks for the question. The bread is meant to be for 12 servings (it can also be made into 12 muffins). The serving size is based on a combination of a reasonable portion size and FODMAP amounts.
      As far as low calorie recipes, we don’t actually have an ‘easy’ way to search for those. Many of the recipes are not intended for weight loss, and are meant to maximize flavor and food enjoyment.
      However, we suggest checking out our low-FODMAP Seafood Collection, low-FODMAP Chicken recipes, and any of our salads for some lower calorie ideas.
      Some examples: Low-FODMAP Broiled Cod, low-FODMAP Zesty Lime Grilled Chicken, low-FODMAP Cobb Salad. Good luck!

  10. Fabulous

    I made them as muffins and used the mini chocolate chips option. They were excellent – moist and perfectly flavored! The family members who can eat ‘typical’ food had to be reminded to leave some for the rest of us since we can actually eat them too! Apparently, I will need to make sure to get enough ingredients for two batches next time!

    1. Hi CRS!
      That’s amazing! We love hearing feedback like this. Please stay in touch and thank you so much for your kind comments 🙂

  11. I made this to take to Thanksgiving dinner as a low FODMAP/GF option for myself and obviously to share with my fam. They raved about it! I topped it with the cream cheese frosting linked in the article and toasted up pecan pieces on the stove prior to sprinkling. It was fantastic. I gave the leftovers to my MIL to eat tomorrow morning with coffee. Thanks for a great recipe!

    1. Jess,
      What a great review to start our day! Thank you for sharing. Also if you can include ‘stars’ for future reviews, that would be awesome, since they help others find us on google. Happy

  12. My second loaf turned out completely different than the first, which very flat and not so flavorful. This time I used dark corn syrup instead of maple syrup. Also used canola oil in place of coconut oil. I did not level off measuring cups and spoons so ingredients were more rounded. I used parchment strips for the first loaf and it was too oily. This time I oiled the loaf pan with canola oil and used GF flour to dust it. live at altitude and baked at 360 degrees and added an extra 5 minutes or so. This time I made the cream cheese frosting but only half batch and had extra. I love the pecans on top!

    1. Hi Sharon,
      We aren’t sure why that happened, but if you didn’t measure as closely, or if you mixed your ingredients a little more it could result in a more dense batter and less rise. We have made this loaf many times and it always turns out! We also feel that our LF flour choice is very helpful to ensuring a nice, light texture, and we don’t know if you substituted a different brand. Thanks for your comments.

  13. Best pumpkin bread!

    Tried out this recipe the other day and it instantly became my favorite pumpkin bread EVER. So good my mom asked if I could make it once a week!

    1. Hi Jennifer,
      Thank you SO much for taking the time to comment and for this lovely review. We hope to hear from you again!

  14. Has anyone got a conversation for the ingredients for the UK? I’ve tried doing it myself an it turned out completely wrong 🙁

    1. Thank you for your comment! Unfortunately, we are not able to provide nutritional information for the recipes. There are some websites that may help you with the calculation. Have a great day!

  15. I’m new to the way of Low FODMAP diet, and these muffins are delicious! I’ve made them several times and consistently bake up perfectly! The taste and consistency are winners as well. Thank you!

  16. Yummy Muffins

    I have made this recipe twice. It yielded 12 muffins. Baked 25 minutes. Froze the extras and then reheated as needed. I used Gluten free Measure for Measure flour. They taste great and are filling. I didn’t ice them or add any “stir ins.” I especially how clearly the recipe was organized and written.
    Thanks for a very helpful website.

    1. Hi Jane,
      So lovely to hear from you and these comments. You made my day!
      Stay in touch.

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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