Low FODMAP Strawberry Rhubarb Crumble

This Low FODMAP Strawberry Rhubarb Crumble (or Crisp) is my take on the classic sweet-tart dessert. It’s made with less sugar and a boost of fiber from optional chia seeds. Enjoy it warm, maybe with a scoop of lactose-free vanilla ice cream.

This yummy, sweet-tart crumble is my low FODMAP take on a recipe that my grandma used to make every summer. If you like to eat local and in season, this recipe is a great way to use fresh strawberries and rhubarb in early summer. And, both the strawberries and rhubarb are FODMAP-free.

Most crumbles or crisps use wheat flour as the base for the crumble. For most people, wheat can be included on the low FODMAP diet in small amounts. However, there is not a recommended low FODMAP serving for wheat flour. To keep things low FODMAP, I used a lower FODMAP gluten-free flour from Bob’s Red Mill.

For general health, I reduced the amount of sugar and added (optional) chia seeds for a tiny boost of extra fiber.

Enjoy this easy low FODMAP crumble, either warm or cold.

Jump to:

• Shopping List
• Low FODMAP notes
• Instructions
• Serve this with
• Recipe

Shopping List

To make this strawberry-rhubarb crisp, add these low FODMAP ingredients to your shopping list:

• Strawberries – 2 cups, sliced (about 1 pint)
• Rhubarb (frozen or fresh) – 2 cups, sliced (about 2 stalks)
• Granulated sugar – ½ cup
• Cornstarch – 2 tablespoons
• Optional: Chia seeds – 2 teaspoons
• Bob’s Red Mill Gluten-Free 1:1 Baking Flour – ½ cup
• Rolled oats – ½ cup
• Brown sugar – ½ cup
• Ground cinnamon – ½ teaspoon
• Unsalted butter – ¼ cup

Low FODMAP notes

In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Bob’s Red Mill Gluten-Free 1:1 Baking Flour (in the blue bag) is my go-to low FODMAP flour. Wheat flour is considered high in FODMAPs. Whereas, gluten-free flours made with rice, potato, and tapioca starch are low FODMAP in amounts up to ⅔ cup or 100 grams.

Although this Bob’s Red Mill flour hasn’t specifically been tested, it appears low FODMAP by ingredients. It is also readily available across the US. You can usually find this flour in the “health,” “natural,” or gluten-free foods section of the grocery store, as well as online.

Unless you tolerate GOS, avoid the Bob’s Red Mill Gluten-Free All-Purpose Baking Flour in the red bag while low FODMAPing. This particular flour is made from higher FODMAP garbanzo beans.

Chia seeds have a low FODMAP serving of 2 tablespoons or 24 grams. Larger servings contain high amounts of fructans.

Rhubarb is a FODMAP free food.

Rolled oats are low FODMAP in servings up to ½ cup or 52 grams. Larger servings contain high amounts of fructans and GOS. 

Strawberries are a FODMAP-free food. 12/2021 Update: Monash University retested strawberries and found them to contain FODMAPs. A low FODMAP serving of strawberries is now considered to be 5 medium or 65 grams. Larger servings contain moderate to high amounts of excess fructose.

Instructions

To make this low FODMAP strawberry rhubarb crumble, simply:

Step 1: Preheat oven to 350°F. Grease a 9 x 9-inch square baking dish with butter or nonstick cooking spray.

Step 2: Heat the strawberries, rhubarb, sugar, and cornstarch in a large saucepan over medium heat. Stir occasionally until the sugar and cornstarch dissolve and the fruit softens into a thick, syrupy liquid. Remove from heat.

Step 3: Stir in chia seeds. Pour strawberry-rhubarb mixture into the prepared baking dish.

Step 4: Place flour, oats, brown sugar, cinnamon, and melted butter into a large bowl. Stir until mixture resembles coarse crumbs.

Step 5: Sprinkle oat crumble into an even layer over the top of the strawberry-rhubarb mixture in the baking dish. 

Step 6: Bake for 30-35 minutes or until the crumble is set and just lightly browned. Gluten-free flour doesn’t usually turn golden brown like baked goods made with regular wheat flour. Remove from oven and cool for 10 minutes.

Serve warm. Or, cool completely to room temperature, cover, and transfer to the refrigerator to chill for 2 hours before serving cold.  

Store: Refrigerate in an airtight container for 3-4 days. 

Serve this with

Serve this strawberry-rhubarb crumble plain. Or, consider topping it with a little lactose-free ice cream or a low FODMAP dairy alternative.

Some lower FODMAP* options to consider trying:

• Beckon Lactose-Free Vanilla Ice Cream
• Breyers Lactose-Free Vanilla Ice Cream
• Lactaid Vanilla Ice Cream
• So Delicious Vanilla Bean Coconutmilk Frozen Dessert

*These products have not been tested, but appear lower in FODMAPs by ingredients. With that said, we each have unique tolerances. Please avoid if you have concerns, work with your dietitian, or consider testing-to-tolerance when symptoms are well-managed.

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• Low FODMAP Chocolate Strawberry Chia Pudding
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