When ANZAC Biscuits & IBS Collide: Why they’re not low FODMAP (and what to bake instead)
ANZAC Day is just around the corner. For many Aussies, that means a long weekend, reflection (maybe even a dawn service), time with family… and the unmistakable smell of freshly baked ANZAC biscuits wafting through the kitchen. They’re nostalgic. They’re patriotic. They’re delicious. But… if you live with IBS or follow the low fodmap diet, they can also be a bit of a gut-wrenching disappointment. We wish we had better news. We really do. But after many attempts (and more than a few crumbly disasters), Mary and I have given up. We’ve just had to accept that ANZAC biscuits are one of those recipes that simply doesn’t translate well into the low FODMAP world. But read to the bottom of the blog for a BIG reveal!
The real reason ANZAC biscuits aren’t low FODMAP
Every year around this time, we receive messages from our community asking:
“Can I make ANZAC biscuits low FODMAP?”
“Is there a gut-friendly version?”
“Surely there’s a swap I can make?”
Maybe you’ve been able to crack the secret code, but Mary and I have not. And here’s why. Traditional ANZAC biscuits rely on a handful of core ingredients that unfortunately tick several high-FODMAP boxes: flour, rolled oats, golden syrup & desiccated coconut.
1. Wheat Flour
ANZAC biscuits use plain wheat flour, which contains fructans - a type of FODMAP known to trigger symptoms like bloating, abdominal pain, and unpredictable bowel habits. Yes, you can swap wheat flour for gluten-free flour. And you know I’m ALWAYS raving about the gluten-free flour from The Natural Food Emporium. But that’s only part of the story.
2. Rolled Oats
Oats can be low FODMAP but only in modest serves. The Monash Fodmap App recommends a low fodmap serving size of 52g with little wriggle room (rolled oats contain moderate amounts of GOS at 60g). ANZAC biscuits typically contain at least 1 cup of rolled oats (90g), well beyond the low FODMAP threshold per serve. That means even if the rest of the recipe were perfect, the portion size would quickly push it into symptom territory.
3. Golden Syrup
Golden syrup is a signature ingredient in ANZAC biscuits. It gives them their distinctive flavour, colour, and chewy texture. Unfortunately, it’s also high in fructans. A serving size of 7g is low in fodmaps and should be tolerated by most individuals with IBS. Most ANZAC biscuit recipes suggest at least 2 tablespoons (30g). Together with the fructans from the flour, this just doesn’t stack up. And here’s the tricky part - golden syrup isn’t just flavour, it’s structural. It helps bind the ingredients and creates that classic texture. Replace it, and the biscuit changes dramatically. And sure, we’ve tried maple syrup and rice syrup and a combination of both. But it’s simply not the same (see my disastrous pic below!)
4. Desiccated Coconut
Coconut is another ingredient that can be low FODMAP in small amounts but ANZAC recipes use generous quantities. The recommended low fodmap serving size is 30g or 4 tablespoons, well short of the 75-100g in most recipes. And the sorbitol content of coconut jumps to moderate at 35g so there’s little wriggle room.
Why recipe modifications often fail
We’re big believers in adapting recipes to suit the low FODMAP diet. In fact, I reckon it’s the very best part about my job! But occasionally, a recipe relies so heavily on specific ingredients that changing them fundamentally alters the outcome. ANZAC biscuits are one of those recipes.
Here’s what tends to happen when you try to adapt this recipe:
The biscuits spread too much (want proof? See my latest attempt in the pic)
They become dry and crumbly
They lose their signature chew
In short: You end up with something that’s not really an ANZAC biscuit and still not particularly satisfying. And when you’re managing IBS, the last thing you need is disappointment and digestive symptoms.
The good news: there are plenty of gut-friendly baking options
While ANZAC biscuits might be off the table, the long weekend doesn’t have to be. In fact, it can be a great opportunity to bake something delicious that you know your gut will tolerate. Over the years, we’ve built a library of 100+ tested low FODMAP recipes designed specifically for people living with IBS. Every recipe is created with symptom management, portion sizes, and real-life practicality in mind. Here are a few of our favourites that make perfect long-weekend treats. Just click on the hyperlink or the photo and we’ll take you directly to the recipe so you can find your own favourite.
And here’s the big reveal!
While searching for ANZAC biscuit recipes, I went down a rabbit hole and started reading about the history of ANZAC biscuits (before Anott’s Biscuits Ltd got involved). And did you know that the original biscuits didn’t even contain oats? Or golden syrup! Or coconut! So it’s very likely that the very original recipe (according to the Australian War Memorial) may, in fact, be easier to adapt to the low fodmap diet! But don’t get too excited about replicating the “original” recipe. According to Father John Fahey, a priest serving in Gallipoli: “the man who invented the army biscuit was an unmitigated rascal. As an eatable, there is little to choose between it and a seasoned jarrah board”.
Blog written by: Josephine Muir, PhD. CEO & co-founder of Noisy Guts. Long term IBS warrior with a passion for food, flavour and family.