Understanding Low FODMAP and Gluten-Free
It is a common misconception that gluten-free automatically means low FODMAP. Gluten is a protein, while FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are specific types of carbohydrates. Wheat, barley, and rye contain both gluten and high levels of fructans (a type of FODMAP).
Therefore, while all Bob's Red Mill gluten free flour is free of gluten, it might still contain high-FODMAP ingredients such as chickpea flour, lupin flour, certain inulin or fiber additives, or high quantities of some otherwise low-FODMAP ingredients like brown rice flour or oat flour due to stacking or specific thresholds.
To determine if a Bob's Red Mill product is safe, one must examine the specific blend ingredients and cross-reference them with the Monash University Low FODMAP Diet app, which provides serving size guidelines for individual ingredients.
Analyzing Bob's Red Mill Gluten Free Flour Blends
Bob's Red Mill produces several distinct gluten-free flour products. Their suitability varies significantly.
Bob's Red Mill 1-to-1 Baking Flour (Blue Bag)
This blend is generally considered low FODMAP at a specific serving size of 37 grams (approximately 1/4 cup). Its ingredients typically include sweet white rice flour, whole grain brown rice flour, potato starch, whole grain sweet white sorghum flour, tapioca flour, and xanthan gum. While the individual ingredients are low FODMAP in small amounts, brown rice flour can become moderate FODMAP in larger servings.
Bob's Red Mill All-Purpose Gluten Free Baking Flour (Red Bag)
This blend is not recommended for a low FODMAP diet as it is high FODMAP. This is because it typically includes garbanzo bean (chickpea) flour and other pulse flours, which are high in Oligosaccharides (GOS and Fructans).
Comparison Table: Bob's Red Mill Products
| Bob's Red Mill Product | Primary Ingredients | Low FODMAP? | Safe Serving Size |
|---|---|---|---|
| Gluten Free 1-to-1 Baking Flour | Rice flours, potato starch, sorghum, tapioca starch, xanthan gum | Yes (Conditional) | 37g (approx. 1/4 cup) |
| Gluten Free All-Purpose Baking Flour | Garbanzo bean flour, potato starch, tapioca flour, white sorghum flour, fava bean flour | No | Not suitable |
| Almond Flour | Almonds (ground) | Yes (Conditional) | 24g (approx. 1/4 cup) |
| Tapioca Flour (Starch) | Tapioca starch | Yes | 100g (approx. 2/3 cup) |
| Oat Flour (Certified GF) | Whole grain oats | Yes (Conditional) | 60g |
Tips for Baking with Low FODMAP, Gluten-Free Flours
Baking on a low FODMAP diet requires attention to detail, particularly regarding flour blends. When using Bob's Red Mill 1-to-1 flour, adhere to tested serving sizes to avoid triggering symptoms through FODMAP stacking. Measure flour by weight for accuracy.
Essential Baking Practices:
- Avoid Bean Flours: Steer clear of any gluten-free blends that list chickpea, lentil, or other high-FODMAP bean flours.
- Use Xanthan Gum: Many individual low-FODMAP flours lack the binding properties of gluten. The Bob's Red Mill 1-to-1 blend includes xanthan gum, which helps mimic this structure. You can find more information on using xanthan gum in gluten-free baking.
- Check Certified Products: Look for the Monash University Low FODMAP Certified logo on products for guaranteed low-FODMAP servings.
Conclusion
While not all Bob's Red Mill gluten free flour is low FODMAP, the Bob's Red Mill Gluten Free 1-to-1 Baking Flour (blue bag) is a widely accepted and convenient option for individuals following the diet, provided it is consumed within the recommended serving size of 37 grams. The key is to differentiate this specific blend from the All-Purpose blend (red bag), which contains high-FODMAP ingredients.
