The holidays are officially here, and with them come family gatherings and work events where baked goods are front and center. However, if you're living with irritable bowel syndrome (IBS), these holiday get-togethers can be a source of stress, especially when it comes to finding treats that won't leave you feeling bloated or running to the bathroom.
Fortunately, it is possible to have a pleasant, bellyache-free holiday season, even if you're following the low FODMAP diet. If you like baking, you may be wondering, "Is vanilla extract low FODMAP?" This article will teach you what vanilla extract is, whether or not it's low FODMAP, which type of vanilla extract to look for, tips for bloat-free holiday cooking, and popular low FODMAP holiday recipes. By the end of this article, you'll be ready to throw on your apron, fire up the oven, and whip up some truly delicious (and gut-friendly!) holiday treats.
What Is Vanilla Extract?
Vanilla extract is a frequent feature in holiday recipes, adding depth of flavor to holiday treats like sugar cookies, pies, and eggnog. What you may not know is that there are two main types of vanilla extract: pure vanilla extract and artificial or imitation vanilla extract.
Pure vanilla extract is made by soaking vanilla beans in alcohol to draw out the compounds that produce the classic vanilla flavor. It's significantly more expensive than imitation vanilla extract. As a result, only one percent of the vanilla extract in the world is pure vanilla extract.
In contrast, imitation vanilla extract is made from vanillin that has been manufactured in a lab. The vanillin is then diluted with alcohol or propylene glycol. In some cases, caramel coloring is added to make it look more like pure vanilla extract. Since vanillin is the primary flavor compound found in pure vanilla extract, imitation vanilla extract typically tastes almost exactly the same as pure vanilla extract.
However, some differences may affect flavor. First, imitation vanilla has an average of 15 times more vanillin than pure vanilla extract, giving it a stronger flavor. At the same time, pure vanilla extract has a more complex flavor because it contains more flavor compounds than just vanillin. That said, these flavor compounds tend to burn off when exposed to heat, so you won't really notice a difference in flavor unless you're using it in uncooked or gently cooked desserts like panna cotta. Finally, pure vanilla extract usually has a higher alcohol content, which can taste overly alcoholic to some people.
Yes, Vanilla Is Low FODMAP
According to the Monash FODMAP app, pure vanilla extract is low FODMAP in serving sizes of one tablespoon. While imitation vanilla extract has not been tested for FODMAPs, it's also generally considered low FODMAP.
However, it's important to be aware that just because vanilla extract is low FODMAP doesn't necessarily mean the finished baked good will be suitable for someone on the low FODMAP diet. Here are some common high FODMAP baking ingredients:
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Wheat flour
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Milk
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Buttermilk
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Agave syrup
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Coconut flour
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Dried fruit pieces (in large quantities)
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Certain fruit juices (like apple and pear, which contain excess fructose and sorbitol)
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Honey
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High fructose corn syrup (HFCS)
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Molasses
If you're following the low FODMAP diet, it's important to review ingredient lists or recipes to ensure they don't contain these high FODMAP ingredients. Remember, there are plenty of low FODMAP foods and ingredients that can be included during the holidays.
Choosing the Right Vanilla for Low FODMAP Holiday Baking
Since most holiday baked goods only call for one or two teaspoons of vanilla extract, the amount of vanilla in each serving is negligible. In other words? You would have to be adding a LOT of vanilla extract for the FODMAP content to be an issue. If you are worried about overdoing it with the vanilla, make sure you measure it using measuring spoons rather than pouring it directly out of the bottle.
When it comes to scaling recipes (for example, doubling a batch of sugar cookies), provided you make double the overall portions (such as scaling a recipe that initially made 12 cookies to make 24 cookies), the amount of vanilla per portion will remain the same as the original recipe and you don't need to worry about the amount of vanilla extract.
If you find that pure vanilla extract tastes too alcoholic, here are some alternatives that can work well:
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Vanilla beans (two pods are considered low FODMAP)
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Alcohol-free vanilla flavoring
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Imitation vanilla extract
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Vanilla paste (made by scraping the seeds from vanilla beans)
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Vanilla powder
While vanilla ingredients are usually low FODMAP, it's important to read the label or recipe to ensure that there aren't other high FODMAP ingredients like wheat flour, molasses, or milk.
4 Gut-Friendly Holiday Baking Tips
If you have a FODMAP intolerance, keep these tips in mind when you're baking during the holidays:
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Be mindful when measuring (even low FODMAP ingredients can become problematic in larger portions).
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Swap high FODMAP ingredients for lower FODMAP alternatives (e.g., replace honey with maple syrup, wheat flour with a gluten-free flour blend, or cow's milk with a lactose-free or plant-based alternative such as rice milk)
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Be mindful of FODMAP stacking (cumulative FODMAP load). FODMAP stacking occurs when you eat multiple foods that each contain small, "tolerable" amounts of the same FODMAP group. While they may be fine individually, the total combined FODMAP load can exceed your personal threshold.
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Use enzyme support when needed to break down problematic FODMAPs (like fructans, lactose, and galacto-oligosaccharides, or GOS).
Low FODMAP Holiday Recipes That Use Vanilla
Now, the part you've all been waiting for—low FODMAP holiday recipes where vanilla shines!
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Eggnog: While it's not technically a baking recipe, eggnog is a staple for many people during the holidays. Traditional eggnog is made with cream and milk (both of which contain lactose, a type of FODMAP), but switching the milk out for lactose-free milk and only using a small amount of cream can transform this recipe into a low FODMAP treat. Add vanilla extract and spices like nutmeg and cinnamon to create this holiday classic.
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Gingerbread loaf: Making gingerbread loaf low FODMAP can take some planning, but it can be done. Choose a gluten-free all-purpose flour blend made with rice flour, tapioca starch, and potato starch, reduce the amount of molasses or substitute with maple syrup or brown sugar to replace the sweetness and color, and use lactose-free milk. All classic gingerbread spices are low FODMAP (including fresh ginger). Add one to two teaspoons of vanilla extract to bring out the flavor of the spices.
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Fruitcake: Love it or hate it, fruitcake is still a classic! However, making fruitcake low FODMAP can be tricky. While the fruits used in traditional fruitcake (such as dates, raisins, and currants) are high FODMAP, lower FODMAP alternatives like dried cranberries, candied ginger, pineapple canned in juice, and candied orange peel can work beautifully. By sticking to ¼ of a cup of total dried fruit for the entire recipe, you can ensure that each slice is relatively low in FODMAPs. It's also important to switch from wheat flour (which is high in fructans) to a gluten-free flour blend.
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Sugar cookies: Compared to gingerbread loaf or fruitcake, sugar cookies are much easier to adapt to be low FODMAP, and they're a recipe where vanilla extract really shines. Switch from wheat flour to a gluten-free flour blend, add one or two teaspoons of vanilla extract, chill the dough for at least one hour, and remove cookies from the oven when the edges are just set (they will firm up as they cool).
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Sticky date pudding: Is there anything more comforting than the warmth of a sticky date pudding during the winter? While dates are high in FODMAPs in larger portions, you can make a low FODMAP sticky date pudding by keeping the total amount to ¾ of a cup (for a recipe that makes six servings), using a gluten-free flour blend, and using lactose-free or rice milk. The vanilla extract helps round out the flavor, and when combined with a fresh butterscotch topping made from butter, brown sugar, and boiling water, this is a crowd favorite that's bound to impress.
With a few smart swaps, you can enjoy classic holiday recipes—even if you're following the low FODMAP diet.
How to Enjoy Your Holiday Without Tummy Troubles
While vanilla extract is low FODMAP, it's often part of baked goods made with high FODMAP ingredients like wheat flour and buttermilk. But by swapping these high FODMAP ingredients for lower FODMAP alternatives and being mindful of portion sizes, you can enjoy the holiday season without tummy troubles.
At the end of the day, living comfortably with IBS means knowing your triggers, adjusting recipes as needed, and using strategies such as the low FODMAP diet or enzyme support for handling bloating, abdominal pain, and frequent bathroom trips.
Interested in digestive enzymes to help manage digestive symptoms during the holidays? Try FODZYME, a unique enzyme blend that breaks down fructans, lactose, and GOS to improve digestive comfort when eating these FODMAPs.