Randy Chandler
Macaroni and cheese is a popular comfort food that can be made low FODMAP by using gluten-free pasta and lactose-free milk. The recipe typically includes butter, flour, milk, and cheese, and can be baked in the oven or made on the stovetop. Cheddar cheese is a classic choice, but other options such as Gruyere, Monterey Jack, or Gouda can also be used. Gluten-free breadcrumbs and cherry tomatoes can be added as toppings. This dish is not only delicious but also suitable for those following a low FODMAP diet.
| Characteristics | Values |
|---|---|
| Type of dish | Comfort food |
| Ingredients | Gluten-free pasta, lactose-free milk, gluten-free flour, butter, cheese (cheddar, gruyere, gouda, colby jack, etc.), breadcrumbs, leeks, cherry tomatoes, bacon, chives, mustard, salt, pepper, paprika |
| Recipe | Boil pasta, melt butter, add flour, slowly add milk, stir, add cheese, bake |
| Diet | Low FODMAP, gluten-free, lactose-free |
| Preparation time | 30 minutes |
| Servings | 6-8 |
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What You'll Learn
Gluten-free pasta
Macaroni and cheese can be made low-FODMAP by using gluten-free pasta. According to the Monash app, gluten-free pasta is low-FODMAP in servings of 1 cup (145 g) per sitting. Gluten-free pasta can be made from rice, corn, legumes, or vegetables, and comes in a variety of shapes, including elbows, bow ties, shells, spaghetti, and even farm animals. Jovial and Delallo are recommended brands of gluten-free pasta, while Rummo is another option that uses a unique steam processing method to create a soft, balanced dough that bonds perfectly with sauce.
When making low-FODMAP macaroni and cheese, it is important to also use gluten-free flour and lactose-free milk. Cheddar cheese is a classic choice, but other options include Gruyere, Monterey jack, pepper jack, Fontina, or Gouda. Breadcrumbs can also be included, as gluten-free bread is low-FODMAP in servings of 2 slices (90 g) per sitting.
Ingredients:
- Gluten-free pasta
- Butter
- Gluten-free flour
- Salt
- Pepper
- Lactose-free milk
- Cheddar cheese
- Gruyere cheese
- Gluten-free breadcrumbs
- Parmesan cheese
- Paprika
Instructions:
- Melt butter in a saucepan over medium heat.
- Stir in flour, salt, and pepper until smooth, about 5 minutes.
- Slowly pour milk into the butter-flour mixture, stirring continuously until the mixture is smooth and bubbling, about 5 minutes.
- Add half of the Cheddar cheese and the Gruyere cheese to the milk mixture and stir until the cheese is melted, about 4 minutes.
- Cook the gluten-free pasta according to the package instructions.
- Fold the cooked pasta into the cheese sauce until coated.
- Pour half of the mac and cheese into a baking dish.
- Top with the remaining shredded cheese and then the remaining mac and cheese.
- In a small bowl, combine the gluten-free breadcrumbs, parmesan cheese, melted butter, and paprika.
- Sprinkle the breadcrumb mixture over the top and bake at 180°C/350°F until bubbly and golden brown, about 20 minutes.
- Serve immediately.
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Lactose-free milk
Macaroni and cheese can be made low FODMAP by using gluten-free pasta, gluten-free flour, lactose-free milk, and real cheddar cheese. Lactose-free milk is a key ingredient in making this comfort food accessible to those with lactose intolerance.
In a separate saucepan, melt butter over medium heat. The type of butter can be dairy-free butter, ghee, or vegan butter, depending on your preference and dietary needs. Once melted, whisk in gluten-free flour and cook for about a minute until a smooth mixture forms. This flour mixture, also known as a roux, serves as a thickening agent for the sauce.
Now it's time to add the lactose-free milk. Slowly pour and whisk the milk into the butter-flour mixture, stirring continuously. You can use LACTAID® Milk, which is specifically designed for lactose intolerance and has no difference in taste compared to regular milk. Continue whisking until the milk mixture thickens and bubbles, creating a creamy sauce base.
Remove the saucepan from the heat and stir in the cheddar cheese. Aged cheddar cheese is naturally lactose-free, so it's a perfect choice for this recipe. Mix until the cheese melts completely, forming a rich and creamy cheese sauce. You can also add other cheeses like Gruyere, Monterey Jack, or Gouda, as long as they melt well. Additionally, sour cream and cream cheese can be included for extra creaminess and flavour.
Finally, stir the cooked macaroni into the cheese sauce until it's completely coated. Transfer this mouthwatering mixture to a prepared baking dish. For an extra crunchy topping, combine breadcrumbs with melted ghee or butter and sprinkle over the macaroni and cheese. Bake it in the oven until bubbly and golden brown, and you'll have a lactose-free comfort food masterpiece!
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Low-FODMAP cheese
The low-FODMAP diet is not dairy-free, but it is lower in lactose. Lactose is the sugar in milk, which many people can digest by producing an enzyme called lactase. However, those affected by lactose have a lack of lactase, which prevents proper digestion.
Cheese can be enjoyed on a low-FODMAP diet, but it is important to choose naturally low-lactose cheeses and control portion sizes. Aged cheeses are generally lower in lactose, as the bacteria in the cheese-making process chip away at the lactose, which is also drained off with the whey. The small amounts of lactose left in the curd are transformed into lactic acid as the cheese ripens. Therefore, fresh, unripened cheeses such as Colby, Edam, Halomi, Cottage Cheese, Feta, and Cream Cheese tend to have higher levels of lactose.
Hard, aged cheeses such as vintage Cheddar, Parmesan, and Provolone are low in lactose and can be enjoyed in small or single-serve amounts. Other low-lactose cheeses include Camembert, Cheshire, Pecorino Style, Swiss, Blue Cheese, Harvati, Gruyere, Monterey Jack, Pepper Jack, Fontina, Gouda, and Brie, although the latter is a soft, creamy cheese which tends to be high in lactose.
It is important to note that everyone's intolerances are unique, and it is a good idea to keep track of your body's reactions to cheese, starting with small portions. Checking the nutrition label is also a quick and easy way to determine the lactose content of cheese. The Monash Low FODMAP app recommends cheese servings of less than 1 gram of lactose, which corresponds to less than 1 gram of sugar listed on the nutrition facts panel.
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Gluten-free breadcrumbs
Macaroni and cheese can be made low-FODMAP by using gluten-free pasta and gluten-free flour. While gluten-free bread is low-FODMAP, breadcrumbs are not listed in the Monash app. However, a serving of 3 cups of breadcrumbs works out to 0.52 servings per sitting, which is within the recommended range.
Gluten-free macaroni and cheese can be made in a variety of ways, including stovetop and baked methods. It can be made with a variety of gluten-free pasta options, such as rice-based pasta, corn-based pasta, or chickpea pasta. The sauce can be made with butter, gluten-free flour, lactose-free milk, and cheese.
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Low-FODMAP serving sizes
The low-FODMAP diet is entirely dependent on serving sizes. A food can be designated as "high FODMAP" or "low FODMAP", but these labels are based on serving sizes. Depending on the serving size, the same food can be either high or low FODMAP. For example, ripe bananas are low FODMAP at a 35-gram serving size, but are high FODMAP in larger serving sizes.
According to Monash University, a serving size of blueberries is 1 cup, which weighs 125 grams. Monash University also states that a serving size of almonds is 10 nuts, which weigh 12 grams. This is considered a low FODMAP serving size, and will likely be tolerated by most individuals without triggering IBS symptoms.
When developing the low FODMAP diet, Monash researchers had to collect extensive composition data and determine "cutoff values". These cutoff values were derived by considering the FODMAP levels in typical serving sizes of foods that commonly trigger symptoms in individuals with irritable bowel syndrome, as well as foods that were generally well tolerated.
The Monash University Low FODMAP Diet Smartphone App provides detailed serving size information for high and low FODMAP foods. The app has been developed by the lead researchers of the low FODMAP diet and has the most up-to-date and extensive lists of high and low FODMAP foods.
For example, according to the Monash app, gluten-free pasta is low FODMAP in servings of 1 cup (145 grams) per sitting. Servings of 1.5 cups (217.5 grams) or more per sitting are high in the FODMAP fructan. Breadcrumbs are not listed in the Monash app, however, gluten-free bread is low FODMAP in servings of 2 slices (90 grams) per sitting.
It is important to note that the serving sizes represented on the app are meant to be used as a guide, as the way an individual interacts with a particular food may vary. Additionally, the low FODMAP serving size recommendations have been developed so that multiple low FODMAP serving sizes for different foods can be combined in one meal.
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Frequently asked questions
Yes, macaroni and cheese can be made low FODMAP by using gluten-free pasta, lactose-free milk, and real cheddar cheese.
Gluten-free pasta is recommended for low FODMAP macaroni and cheese. Rice-based pasta is preferred as it holds its shape and texture better than corn-based pasta, which tends to fall apart.
Cheddar cheese is a classic low FODMAP option. Other suitable cheeses include Gruyere, Monterey Jack, Pepper Jack, Fontina, Gouda, and Colby Jack.
In addition to gluten-free pasta and lactose-free milk, you can use butter, gluten-free flour, and gluten-free breadcrumbs. You can also add vegetables like leeks and cherry tomatoes in recommended serving sizes.
To make low FODMAP macaroni and cheese, cook the gluten-free pasta according to the package instructions. Prepare a sauce by melting butter in a saucepan, adding gluten-free flour, and slowly incorporating lactose-free milk while stirring. Add shredded low FODMAP cheese to the sauce and stir until melted. Combine the cooked pasta with the sauce, and pour into a baking dish. Top with additional shredded cheese and bake until bubbly and golden brown.
