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Moderate FODMAP
Bannock
Limit your serving size. Portion control matters here.
Bannock is a quick-cooking flatbread traditionally prepared using wheat flour, water, and sometimes baking powder. The wheat base introduces moderate fructan levels that require careful portion management. IBS-friendly adaptations often substitute half the flour with low-FODMAP starches. Pan-frying in a thin layer of safe oil creates a crisp exterior that many find satisfying. Monitoring your personal threshold helps determine safe serving sizes.
fork_spoon Serving Size
1/4 of medium loaf / 50g
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sticky_note_2 Clinical Notes
Replacing fifty percent of wheat flour with rice flour significantly lowers the overall fructan load without compromising texture. Cooking over medium heat prevents the exterior from burning while the interior finishes properly. Serve alongside stews or soups where dipping reduces overall portion consumption. Store leftovers wrapped tightly to maintain moisture and reheat gently before eating.
psychiatry
Dietitian Tip
Individual tolerance varies. If you are in the elimination phase, stick strictly to the recommended serving sizes and consult your healthcare provider if symptoms persist.
Disclaimer: FODMAP content can vary based on ripeness, brand, and preparation method. This database uses general clinical averages. Always listen to your gut and consult a dietitian if unsure.