Low FODMAP vs. Gluten Free: A Critical Distinction
It's a common misconception that following a gluten-free diet is the same as following a low FODMAP diet. In reality, gluten is a protein found in wheat, barley, and rye, while FODMAPs are a group of fermentable carbohydrates. Wheat contains both gluten and fructans, a high FODMAP carbohydrate. For individuals with Irritable Bowel Syndrome (IBS), it's often the fructans causing digestive distress like bloating, gas, and pain, not the gluten. Therefore, simply choosing a product labeled "gluten-free" is not a guarantee that it is also low FODMAP. Many gluten-free products use high-FODMAP flours or other ingredients, so careful label reading is paramount.
Which Gluten-Free Flours Are Low FODMAP?
Many alternative flours are safe for use on a low FODMAP diet, often needing no adjustment to portion sizes, making them excellent staples for baking and cooking.
- Rice Flour (White and Brown): Both white and brown rice flour are low FODMAP and safe for use. Brown rice flour offers more dietary fiber.
- Buckwheat Flour: This is a low FODMAP flour that provides a slightly nutty flavor and a sturdy texture, making it great for pancakes and certain baked goods.
- Corn Flour (Maize Flour) and Corn Starch (Maize Starch): Both are low FODMAP and frequently used in commercial gluten-free flour blends. In some countries, they are interchangeable, so be sure to check the country's labeling.
- Millet Flour: Naturally gluten-free and low FODMAP, millet flour is a safe option for baking.
- Quinoa Flour: Made from ground quinoa seeds, this flour is low FODMAP and adds nutritional value.
- Sorghum Flour: An ancient grain flour that is naturally gluten-free and low FODMAP, often used in blends.
- Tapioca Flour (Starch): A safe, low FODMAP starch derived from the cassava plant, used for thickening and for giving baked goods a chewy texture.
- Potato Starch: Like tapioca, this is a low FODMAP starch used as a thickener and binder in baking.
Gluten-Free Flours to Approach with Caution (or Avoid)
Even if a flour is gluten-free, it doesn't guarantee a low FODMAP content. Some alternative flours are naturally high in certain FODMAPs and should be avoided, especially during the elimination phase of the diet.
- Chickpea Flour (Gram Flour, Besan): Made from ground chickpeas, which are high in galacto-oligosaccharides (GOS), making the flour high FODMAP as well.
- Lupin Flour: This flour, made from a legume, is high in FODMAPs.
- Soy Flour: Also derived from a legume, soy flour is untested but suspected to be high FODMAP and should be approached with caution.
- Coconut Flour: Concentrated from coconut meat, it is high in fructans and should be avoided.
- Oat Flour: While oats can be low FODMAP in specific small serving sizes, oat flour is high in oligosaccharides in larger amounts, so it must be carefully portion-controlled.
- Commercial Blends with Hidden FODMAPs: Some gluten-free all-purpose blends contain high FODMAP ingredients like inulin (often listed as chicory root fiber) or pea fiber. Always scrutinize the ingredients list. Some brands like Bob's Red Mill Gluten-Free 1 to 1 Baking Flour and King Arthur Flour Gluten-Free Measure for Measure Flour have verified low FODMAP versions.
Comparison of Common Flours for Low FODMAP Diet
| Flour Type | FODMAP Status (in standard baking serves) | Notes |
|---|---|---|
| White Rice Flour | Low | Neutral flavor, good for cakes and thickening. |
| Brown Rice Flour | Low | More fiber and nutrients than white rice flour. |
| Buckwheat Flour | Low | Earthy, nutty flavor; works well in pancakes and rustic baked goods. |
| Corn Flour/Starch | Low | Common thickener; check label to ensure it's not wheat-based. |
| Tapioca Starch | Low | Adds chewiness and structure; used as a thickener. |
| Sorghum Flour | Low | Often combined with other flours in gluten-free blends. |
| Chickpea Flour | High | Avoid during the elimination phase due to high GOS content. |
| Almond Flour/Meal | Low (in small amounts) | Safe in servings up to 1/4 cup; high in fructans beyond that. |
Baking with Low FODMAP Flours: Tips and Tricks
Baking with alternative flours can be a learning curve. These flours lack the elastic properties of gluten, so you may need to make adjustments to your recipes.
- Use a Blend: Commercial low FODMAP blends are convenient, but you can also create your own by combining several low FODMAP flours and starches, such as rice flour, sorghum, and tapioca.
- Add Gums for Structure: To replicate the binding properties of gluten, add a small amount of low FODMAP xanthan gum or guar gum. Typically, ½ to 1 teaspoon per cup of flour blend is sufficient.
- Adjust Liquid and Bake Time: Gluten-free flours can be drier than wheat flour. You may need to add more liquid to your recipe or slightly under-bake items to prevent them from becoming too dry.
- Weigh Your Ingredients: For the best results, use a kitchen scale to weigh your flours rather than measuring by volume. Different flour types have different densities.
- Find Dedicated Recipes: Using recipes specifically developed and tested with low FODMAP gluten-free flours can significantly improve your results and prevent wasted ingredients.
Reading Labels for Hidden FODMAPs
To ensure a product is truly low FODMAP, it's essential to read the ingredient list, even on gluten-free products.
- Oligosaccharides: Look out for chicory root, inulin, and fructans added for fiber.
- Polyols: Common sugar alcohols to avoid include sorbitol, mannitol, xylitol, and maltitol.
- Sweeteners: High fructose corn syrup, agave, and honey are high in fructose and should be avoided.
- Flavorings and Extracts: Be wary of "natural flavors" or "natural extracts," which can sometimes conceal onion or garlic powder.
Conclusion
While a low FODMAP diet and a gluten-free diet are distinct, there is significant overlap, and you can enjoy many types of gluten-free flour. However, simply relying on a "gluten-free" label is not enough. You must scrutinize the ingredients to ensure no high FODMAP components are present. By understanding the difference and learning to identify safe flours like rice, buckwheat, and sorghum, you can continue to enjoy delicious baked goods while managing your symptoms. For the most accurate guidance, consulting a registered dietitian is always recommended, especially during the challenging initial phases of the low FODMAP diet.
Expert Guidance
It is highly recommended to seek the guidance of a Monash FODMAP trained dietitian who can help to navigate you through a low FODMAP or gluten-free diet, depending on your needs. The Monash University Low FODMAP Diet App is an authoritative tool to help you identify which foods are low FODMAP..
