Prep: 15 mins

Cook: 1 hr

Yields: 10-12 slices

Fill the house with the beautiful aroma of freshly baked Low FODMAP pumpkin bread. Perfect for breakfast or as a snack with a cup of tea or coffee. Spread slices with some butter or a nut butter of your choice for extra deliciousness. Once sliced, you can freeze your pumpkin bread, and re-heat as required. It's delicious toasted slightly.

Pumpkin Bread Recipe 786x1024


Pumpkin Bread

  • 12 oz puréed cooked pumpkin
  • 2 cups (8.5 oz) almond meal
  • ½ cup (2.5 oz) arrowroot
  • 2 eggs
  • 2 oz butter, softened plus extra for greasing
  • 1/3 cup maple syrup
  • 1 tsp vanilla
  • 2 tsp apple cider vinegar
  • 2 tbs pumpkin spice
  • 1 tsp baking powder
  • ½ tsp baking soda
  • 1/8 tsp salt

Pumpkin Spice Mix

  • 4 tbs ground cinnamon
  • 2 tsp ground ginger
  • 2 tsp ground nutmeg
  • 1 ½ tsp ground cloves
  • 1 tsp allspice


Pumpkin Spice Mix

  • First, make the pumpkin spice by mixing all of the ground spices together in a small bowl. Pour into a small glass jar and set aside.This will keep in the pantry for months.

Pumpkin Bread

  • Pre-heat the oven to 350F. Grease a loaf pan with butter. Set aside.
  • Place all of the ingredients in the bowl of a food processor or large blender. Blitz until well combined. Pour into the prepared loaf pan and bake for 50-60 minutes, or until the loaf is firm and a skewer inserted in the middle comes out clean.
  • Remove from the oven and cool in the tin for 15 minutes before turning onto a rack to cool completely.

To Serve

  • Delicious spread with butter or nut butter.

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39 thoughts on “Low FODMAP Pumpkin Bread”

    1. Hi Nadine
      I will see if my web team can make a more condensed version for you and will come back to you.
      Kind regards

    2. Hi Nadine
      You can now print a condensed version of the recipe. Simply click on the printer icon and just the ingredients and recipe will now print out.
      Kind regards

  1. I have a question about the use of butter. My Bi Phasic SIBO diet (Semi Restricted) says no dairy. The only place where butter is mentioned is under healthy fats so I assume that is nut butter.

      1. Ahh interesting. My print out must be out of date. Thanks. I’ve never pureed my batter in a blender, either. Is there a reason for that? OR can I just use a large spoon? Thanks again.

        1. My result ended up very good, but all of the spices together were too much for us! I think I’ll make the base Pumpkin Bread with less Cinnamon and Nutmeg only next time. LOL. Thank you I can’t wait to make this again.

  2. I made a loaf and after 1 hr I thought it was done but it was completely raw in the center. So I did it again, using muffin tins instead for 25 min and still raw in the middle. I don’t understand why. 🤣

    1. Hi Marissa
      Oh no! I’m sorry to hear that. That hasn’t happened for me before. What temperature did you set your oven to? Is it fan forced or regular? Are you at altitude? Did you make any modifications to the recipe at all?
      Kind regards

  3. Thank you, thank you! The elimination diet has been tough, and your recipes are excellent! My breakfast was pumpkin bread topped with your granola, fresh berries, and almond milk. What a treat!

  4. Hi, great recipes but I thought sugars of any kind were not permitted in the SIBO diet? this has maple syrup in it

    1. As you can see from the recipe classification, this is a Low FODMAP recipe. Maple syrup is included in the Low FODMAP diet, hence why this is used in this recipe. Sugar isn’t necessarily 100% excluded from a SIBO diet – it is dependant on the person and the practitioner. Many people can tolerate small amounts of sugar that are suitable with SIBO.

  5. Hi Rebecca! I’m wondering if this pumpkin bread recipe has been tested at all for high altitude baking? I live in Calgary, Canada, and I just can’t seem to get this loaf to rise and not sink when it comes out of the oven.

    First attempt was a flop. Barely rose, centre sank while resting, and was undercooked. So for the second attempt, I ensured my baking soda and powders were brand new and fresh. I also substituted coconut flour for the arrowroot in case that might make a difference and baked for longer duration. Still ended up with same result as first attempt. Just tried this recipe for third time today, this time increasing the baking temperature to 375F for one hour, using the arrowroot powder again. I got minimal rising and centre still sank a bit when I took it out of the oven.

    I certainly can’t get my loaf to look lovely like your pictured one here. The loaf tastes delicious, even though it is quite heavy and undercooked in the middle. One comment I can offer is the batter seems very heavy. It does not ‘pour’ into the loaf pan as per your recipe. I have to scrape it all out with a spatula. Any helpful advice you can offer?

  6. Hi, Rebecca and Kelly,

    re: the bread no setting with false-eggs. Good for you for testing, Rebecca.
    And so I wonder if this might work as pancakes, rather than a loaf.

    Hope this might be helpful,

    1. Rebecca Coomes

      Hi RJ
      Great idea re: pancakes. I haven’t tried it like that, so if you do, please let me know how it turns out!

  7. I thought nuts are high FODMAP? I’ve been looking for a pumpkin bread, and this recipe looks amazing, am new to FODMAPs due to SIBO and was told no nuts. Your prompt reply greatly appreciated!!

    1. Hi Tina
      Each nut has been calculated for its FODMAP values. Some nuts are higher than others, and some nuts can easily be eaten by people following a Low FODMAP diet. Do you use the Monash University Low FODMAP app? This is the best place to check the quantities of foods for low, medium and high FODMAP levels.
      Being told you cannot eat any nuts on a Low FODMAP diet is incorrect. There could be other reasons why you need to avoid nuts, such as a nut allergy or because you are also following an auto immune protocol, but you can eat the low FODMAP nuts on a low FODMAP diet.
      This pumpkin bread has been developed in accordance to the quantities allowed for a low FODMAP serving.

  8. Hi Rebecca,
    What could one use instead of the almond meal please? I cannot have almond and there are so many recipes with almond meal in it.
    Thank you for your advice, Sibylle

    1. Hi Nathalie
      Yes, I am sure that would work. I haven’t tried it with lemon juice, but you need to add an acid in to create the chemical reaction to create the rising action in the bread.

  9. Debbie Semchuk

    Hi Rebecca, can banana be substituted for the pumpkin in this recipe for those of us SIBO’ers who can tolerate banana? If so, I’m also wondering if the spices should be toned down a bit to maybe only include cinnamon and nutmeg — like traditional banana bread?

    1. Rebecca Coomes

      Hi Debbie
      I haven’t made this recipe with banana but I’m sure it would work. You could also just use cinnamon as that goes brilliantly with banana.

  10. Is it possible to substitute Stevia for the Maple Syrup. If so, what would the amount be and would you need to add
    extra liquid? Thank you.

    1. Rebecca Coomes

      Yes, liquid stevia can be used. I haven’t tested this recipe with stevia so I suggest you add a few drops and taste the mixture and see if you want it sweeter (so add more). You may need to add some extra moisture to the batter though, as you’ll lose the volumne from the maple syrup. You can always add a bit of water if your mixture looks too dry.

    1. Rebecca Coomes

      Unfortunately, this recipe doesn’t work well with an egg replacer, like a flax egg. I did try it and it never fully set.

    1. Hi Rebecca,

      would I be able to replace the butter with coconut oil or any other type of oil in this recipe?

      1. Rebecca Coomes

        Hi Vivien
        It should work. I haven’t tested the recipe that way, but I don’t see why it won’t work. Please let me know how you go.
        Kind regards

    1. Rebecca Coomes

      Hi Renate
      Thanks for bringing that to my attention. It’s now fixed so you can see the Metric and Imperial measurements. You could use coconut flour if you could tolerate that?

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