Pancake Day: Celebrate with a Healthy, FODMAP-Friendly Whole Wheat Pancake Recipe

Pancake Day: Celebrate with a Healthy, FODMAP-Friendly Whole Wheat Pancake Recipe

Pancake Day is a time to rejoice and enjoy a delicious treat with friends and family, however, for people with irritable bowel syndrome (IBS) it can be a challenging day. Pancakes can cause a lot of discomfort for people with IBS due to their high FODMAP content, leaving you feeling isolated and unable to enjoy the day.


Enjoying pancakes can be a challenge for people with IBS, but with the right ingredients and dietary supplements, it can be a much more enjoyable experience. In this blog post, we'll discuss why fiber is important, why whole wheat flour should replace all-purpose flour, include a whole wheat pancake recipe, and explain how people with IBS can enjoy pancakes with FODZYME, which breaks down FODMAPs.


ibs friendly pancake recipe

Can People With IBS Have Pancakes?

Yes, people with IBS can enjoy pancakes, with the right ingredients (and particular dietary supplements). And there is no need to reduce the quantities or replace tasty ingredients with substitutes. If you want to combine pleasure with health benefits, however, it’s a great idea to replace all-purpose flour with whole wheat.


Whole wheat flour is a great source of fiber, which can help reduce digestive issues, and FODZYME can help break down FODMAPs, making it easier to enjoy pancakes. Taking the time to plan ahead and making sure you have the right ingredients on hand can help to make Pancake Day a more enjoyable experience for everyone.




Why Fiber is Important

Getting enough dietary fiber is an absolute must for a healthy gut. Fiber helps to move food through your digestive system and helps to keep you regular. It is also an effective way to reduce bloating, improve digestion, and reduce the likelihood of developing certain chronic diseases. You can find fiber in a variety of foods such as whole grains, legumes, fruits, and vegetables.


Eating enough fiber is an important part of maintaining good metabolic health, as it helps to regulate insulin levels and ward off a wide range of health issues, from heart disease and colon health to digestion and even reducing the risk of developing colon cancer [1].


In addition to these benefits, fiber also plays a role in helping the body to feel full for longer and can be beneficial for weight management. It also aids in the regulation of blood sugar levels, which can be an important factor in avoiding diabetes. Furthermore, it can help to reduce the amount of cholesterol in the bloodstream, reducing the risk of heart disease. All of these factors demonstrate that consuming adequate amounts of fiber is an essential part of maintaining overall health and wellness.


Maintaining a diet with an adequate amount of fiber can help to reduce the symptoms associated with IBS. Additionally, it has been found that not only do these dietary changes help to reduce the symptoms of IBS, but they can also help to improve overall gut health and reduce the chances of developing other digestive disorders such as diverticulitis and colorectal cancer. So, make sure to get enough fiber in your diet to keep your gut healthy and enjoy all the treats that come with Pancake Day!



Is whole wheat flour good for you?

Whole wheat flour is an excellent and much healthier alternative to all-purpose flour. Not only is it a great source of dietary fiber, which is essential for aiding digestion and maintaining a healthy gut, but it is also rich in important vitamins and minerals.


Additionally, whole wheat flour contains higher levels of healthy fats and proteins than all-purpose flour, making it a truly nutritious and beneficial ingredient. Furthermore, it has a unique flavor and texture that makes it a wonderful addition to many recipes. With all its great qualities, it's no wonder why whole wheat flour is becoming an increasingly popular choice for health-conscious individuals.

low fodmap pancake recipe

Whole Wheat Pancake Recipe

Ingredients (makes 15):

  • 2 cups whole wheat flour (great for fiber and keeps you fuller!)
  • 2 tbsp sugar
  • ½ tsp salt
  • 1 pint/600 ml of milk
  • 2 tbsp of melted butter
  • 4 eggs


  1. In a medium bowl, whisk together all of the ingredients
  2. Heat a non-stick pan over medium heat and lightly grease with butter.
  3. Pour ¼ cup of the batter (or a full ladle) into the pan and spread it into a circle.
  4. Cook for about 2 minutes, or until the edges are golden brown.
  5. Flip the pancake (with some flair) and cook for an additional minute or two.
  6. Repeat with the remaining batter.
  7. Add all the delicious FODMAP-full toppings you’d like.
  8. Don’t forget to add FODZYME® to work its magic on all the FODMAPs.

fodmap friendly whole wheat pancakes

Enjoy Pancakes with FODZYME

FODZYME is a dietary supplement that helps break down FODMAPs, which are complex carbohydrates that can be difficult for people with Irritable Bowel Syndrome (IBS) to digest. FODZYME works by breaking down these carbohydrates into simpler forms that are easier for the body to absorb and digest.


FODMAPs can commonly trigger gut symptoms like abdominal pain, bloating, gas, cramping, and constipation. Degrading these complex carbohydrates can help you digest the foods that contain them, and still maintain a balanced diet without unnecessary restrictions.


With the help of enzymes, your body can get the nutrients it needs without digestive discomfort. This can lead to improved overall health, as well as a greater ability to enjoy meals that contain FODMAPs, like pancakes, without fear of gut symptoms. You can get tips on getting the best results with FODZYME here.




Pancake day doesn't have to be a difficult day for people with digestive issues like IBS. With the right ingredients and dietary supplements, people with IBS can enjoy pancakes with their friends and family. Whole wheat flour is a great source of fiber, and FODZYME can help break down FODMAPs, making it easier to enjoy this delicious meal.



[1] Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.

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