I have been brainstorming about a way to create a peach recipe that still is low in FODMAPs. Peach is one of the more challenging fruits for those of us on the elimination phase. That is because peaches contain both fructose and sorbitol.
Of course, we know on the FODMAP diet, it is all about the portion size. Nevertheless, the portion for peaches is rather limited.
That being said, I knew that a cobbler with peaches would work, if I also incorporated another fruit (Note: if you have completed all the stages of reintroduction, and tolerate a larger portion of peaches, feel free to amp your serving for this recipe). My strategy was to combine 2 fruits in this cobbler. A great idea, if I say so myself!
Pineapple is a wonderful accompaniment for the peach, while containing a different FODMAP subgroup (per Monash, this contains fructans). That helps, since the 2 fruits aren’t adding similar FODMAP challenges in a dual combination (for example, blueberries are too much like peaches, since they also contain fructose and sorbitol; together it could be too much for your tummy).
I like to take your worry away from baking and cooking so you just can enjoy the flavors!!
Cobblers are fabulous dessert in the summertime. This recipe comes together in the snap, and is absolutely heavenly served warm with fresh low-FODMAP ice cream.
You will love that you get to use fresh peaches, I bet you can’t wait to have that flavor again!
It is such an important thing to pay attention to portion sizes, and to obtain one of the FODMAP food apps (such as Monash Uni and FODMAP Friendly) when you are navigating the low-FODMAP Elimination and Personalization Phases.
For more help, you may wish to purchase my 2 books for all phases of the low-FODMAP diet!
You may also love:
• Low-FODMAP Browned Butter Skillet Berry Crisp; Gluten-free
• Fantastic Low-FODMAP Fruit (Dessert) Pizza; Gluten-free
• Low-FODMAP Strawberry Rhubarb Shortbread Bars; Gluten-free
• Low-FODMAP Pineapple Upside Down Cake; Gluten-free, Dairy-free
• Low-FODMAP Strawberry, Orange & Lemon Mini-Trifles; Gluten-free, Vegetarian
• Classic Low-FODMAP Sweet Potato Cobbler Recipe; Gluten-free, Vegan
Or check out over 600 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP & Gluten-free Peach-Pineapple Cobbler
You can enjoy the flavor of peaches on the low-FODMAP diet! My Peach-Pineapple Cobbler is delicious and easy. Gluten-free and IBS friendly!
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Yield: 12 servings 1x
- Category: Dessert
- Method: Cooking, Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
For the Filling:
- 300 g fresh or frozen yellow peaches, peeled before chopping*
- 600 g fresh or frozen pineapple in small chunks *
- 1/2 cup water
- 1/4 cup sugar
- 2 tablespoons cornstarch
- 1 tablespoon unsalted butter
For the Cobbler:
- 1 cup low-FODMAP, gluten-free flour*
- 1/2 teaspoon xanthan gum, unless included in your flour choice
- 1/2 cup sugar
- 1 & 1/2 teaspoons baking powder
- 1/2 teaspoon salt
- 1/2 cup low-FODMAP milk*, room temperature
- 1/4 cup unsalted butter*, melted
- 1 teaspoon vanilla
- Baking spray
For the Sprinkle Topping:
- 2 tablespoons sugar
- 1/2 teaspoon cinnamon
Instructions
Make the Filling:
- Preheat your oven to 350 F and spray pan with baking spray
- Place the peaches, pineapple, water, sugar, and cornstarch in a large saucepan over medium heat
- Bring the mixture to a boil, while stirring often
- Once boiling, remove from heat, and stir in the butter
- Pour into a 9 by 13 inch rectangular pan
Make the Cobbler:
- Next, use a large bowl and whisk together your LF flour, sugar, baking powder, and salt
- In a separate cup or bowl, combine the low-FODMAP milk, melted butter and vanilla
- Add the butter/milk mixture to the flour ingredients, and mix until just combined
- In a small bowl, combine the topping ingredients to sprinkle over the batter
- Using a large spoon, drop the cobbler batter over the fruit layer, evenly to cover
- Spread with an offset spatula or the back of a spoon
- Sprinkle the cobbler with the sugar/cinnamon topping
- Place in the oven and bake for 30 minutes, or until the top is golden and the fruit is bubbly
- Remove and allow to rest for about 30 minutes
- Serve with low-FODMAP ice cream or whipped cream
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
- For yellow peaches, 38 grams is one low-FODMAP serving due to sorbitol and fructose (the recipe uses about 8 servings). You will want to peel and slice the peaches before use. If using frozen, thaw before use and drain liquid
- For pineapple, 150g is one low-FODMAP serving due to fructans (this is about 4 servings). If frozen, thaw before use and drain liquid
- I always use Authentic Foods GF Classical Blend Flour, because of my bake-off contest!
- Butter is naturally low in lactose and low-FODMAP
- Low-FODMAP milks include lactose-free, almond milk, oat milk
