Is plain flour FODMAP friendly? The definitive guide to baking on a low-FODMAP diet

December 30, 2025 •

5 min read

Plain flour, which is a common baking ingredient, is made from wheat, a major source of dietary FODMAPs for many people. This means that for individuals with irritable bowel syndrome (IBS), understanding whether plain flour is FODMAP friendly is critical for managing digestive symptoms and finding suitable alternatives.

Quick Summary

Plain wheat flour contains high levels of fructans and GOS, making it unsuitable for a low FODMAP diet's elimination phase. It is not FODMAP friendly in typical serving sizes, though small amounts may be tolerated. Many low FODMAP alternatives exist, including rice, tapioca, and sorghum flours.

Key Points

Not FODMAP Friendly: Plain (wheat) flour is high in fructans and GOS, making it generally not suitable for a low FODMAP diet, especially during the elimination phase.
Small Portions Tolerated: Very small amounts of wheat flour, such as 1.5 tablespoons, have been tested by Monash University and found to be low FODMAP for some individuals.
Low FODMAP Alternatives: Safe flour substitutes include rice, sorghum, buckwheat, tapioca starch, and potato starch.
Check Blends Carefully: Not all gluten-free flour blends are automatically low FODMAP; always read labels for high FODMAP ingredients like inulin or amaranth.
FODMAPs vs. Gluten: The digestive issues from wheat are caused by FODMAPs, not gluten, although the two often coexist.
Specialized Wheat Flours: Some brands offer specially processed wheat flours that are low in fructans, providing a wheat-based option for those without celiac disease.

What is plain flour and why is it high in FODMAPs?

Plain flour, also known as all-purpose flour, is a versatile kitchen staple made by milling wheat grains. The milling process separates the starchy endosperm from the bran and germ. The primary reason plain flour is considered high in FODMAPs is its wheat content. Wheat naturally contains high concentrations of oligosaccharides, specifically fructans and galacto-oligosaccharides (GOS).

The Oligosaccharide Problem

Fructans and GOS are types of carbohydrates that are not properly digested or absorbed by the small intestine in many individuals. Instead, they travel to the large intestine where they are fermented by gut bacteria. This fermentation process can produce gas, leading to bloating, abdominal pain, and other uncomfortable symptoms common in people with IBS. The high concentration of these particular FODMAPs is the key issue, not the gluten protein, which is a common misconception.

Understanding the Monash University Verdict

Monash University, the leading authority on the low-FODMAP diet, has tested plain wheat flour and designated it as high in FODMAPs in standard serving sizes. A typical portion of 2/3 of a cup (100g) is enough to trigger symptoms in sensitive individuals. However, they have also found that very small amounts, such as 1.5 tablespoons (15g), can be tolerated and considered low FODMAP by some during the elimination phase. This demonstrates that dosage is a key factor, but regular plain flour is not a safe choice for standard baking applications on a strict low FODMAP diet.

Navigating the low FODMAP diet and the elimination phase

For those on the elimination phase of the low FODMAP diet, all high FODMAP foods are temporarily removed to allow the gut to heal and symptoms to subside. Since plain flour is generally high in FODMAPs, it is typically excluded during this period. The focus then shifts to finding suitable low FODMAP flour substitutes that can deliver comparable results in baked goods without causing digestive distress. This phase is crucial for identifying which FODMAP groups trigger symptoms before proceeding to the reintroduction phase.

Low FODMAP flour alternatives for baking

Fortunately, a wide variety of low FODMAP flour alternatives are available for baking and cooking. These can be used individually or combined to create custom blends that mimic the texture and properties of plain flour. Many gluten-free flour blends are also low FODMAP, but it is important to always check the ingredients, as some can contain high FODMAP items like chickpea flour or inulin.

Common low FODMAP flour and starch alternatives include:

Rice Flour: A staple in many low FODMAP baking blends, available in both brown and white varieties. It provides structure but can sometimes result in a grainy texture.
Sorghum Flour: A low FODMAP whole grain flour that adds a slightly sweet, nutty flavor and a tender crumb to baked goods.
Tapioca Starch (or Flour): Extracted from the cassava root, this starch is used for thickening and creating a chewy texture in baked goods.
Potato Starch: Often used alongside other flours to improve texture and help with moisture retention in baked goods.
Buckwheat Flour: A low FODMAP pseudo-cereal with a unique earthy flavor that works well in pancakes and breads.
Cornstarch (or Corn Flour): Used primarily as a thickening agent, it is a low FODMAP option.

Comparison of flours: High FODMAP vs. Low FODMAP

To help you make informed decisions, here is a comparison of plain wheat flour with some popular low-FODMAP alternatives.


Feature	Plain (Wheat) Flour	Rice Flour	Sorghum Flour	Tapioca Starch	Low FODMAP Blends
FODMAP Status	High (fructans, GOS)	Low	Low	Low	Varies (Check ingredients)
Best Uses	Cakes, pastries, biscuits, thickening sauces	Cakes, gluten-free baking, thickening	Bread, cookies, muffins, pancakes	Thickening sauces, giving chewiness	Multi-purpose baking, muffins, cookies
Flavor	Neutral, slightly nutty	Mild, neutral	Mild, slightly nutty/sweet	Neutral	Varies based on blend
Texture	Versatile, elastic, provides good rise	Can be slightly grainy, works well with other flours	Tender crumb	Chewy, starchy	Mimics plain flour, can require binders like xanthan gum
Special Considerations	Avoid in elimination phase; use small amounts in reintroduction.	Combine with other flours for better results.	Adds fiber and nutrients.	Adds texture, not bulk.	Read labels carefully to ensure no hidden FODMAPs.

Finding the right flour for your needs

When baking on a low FODMAP diet, finding the right flour often involves using a blend of different low FODMAP flours. You can make your own blend or use commercially available ones that are certified low FODMAP. Pre-made blends like Bob's Red Mill Gluten-Free 1-to-1 Baking Flour or brands certified by FODMAP Friendly are excellent options.

Some companies have also created specialized wheat flours that are processed to reduce their fructan content. A notable example is Lo-Fo Pantry Plain Flour, which is tested and accredited as low in FODMAPs. These specialized flours allow individuals to enjoy the flavor and texture of wheat-based baked goods without the high FODMAP load, though they are not suitable for those with celiac disease due to containing gluten.

For those who enjoy experimentation, creating a custom blend allows for control over the final product's flavor and texture. A common DIY blend might include brown rice flour, potato starch, and tapioca starch. The addition of a binder like xanthan gum is often necessary to mimic the elasticity of gluten.

Conclusion: Making the right choice for your gut health

In conclusion, plain wheat flour is not FODMAP friendly due to its high fructan and GOS content, making it generally unsuitable for the elimination phase of a low FODMAP diet. However, the low FODMAP diet is not inherently a gluten-free diet, and the issue is the fermentable carbohydrates, not the gluten protein. Individuals sensitive to FODMAPs can find success in baking by switching to low-FODMAP flour alternatives or certified low-FODMAP blends. While small portions of wheat flour might be tolerated by some, relying on dedicated low-FODMAP ingredients is the safest approach during the elimination phase. By choosing suitable replacements and understanding the science behind FODMAPs, you can continue to enjoy delicious baked goods without compromising your digestive comfort.

For further guidance and recipes, consult the experts at Monash FODMAP. Monash FODMAP Blog

Frequently Asked Questions

Plain flour is made from wheat, which contains high levels of oligosaccharides, specifically fructans and GOS. These fermentable carbohydrates are not fully digested and can cause symptoms like bloating and gas in sensitive individuals.

No, a low FODMAP diet is not the same as a gluten-free diet. The low FODMAP diet limits fructans and other specific carbohydrates, while a gluten-free diet restricts the gluten protein. There is an overlap because wheat contains both, but many low FODMAP foods contain gluten, and some gluten-free foods contain FODMAPs.

There is no single best substitute, as different low FODMAP flours have different properties. Common substitutes include rice flour, sorghum flour, buckwheat flour, and starches like tapioca and potato starch. Using a blend of these flours often provides the best baking results.

During the elimination phase, it's safest to avoid plain flour due to its high fructan content. However, Monash University has found that small quantities, such as 1.5 tablespoons (15g), can be low FODMAP. It is best to test your personal tolerance during the reintroduction phase.

No. You must read the ingredient list carefully. Some gluten-free blends contain high FODMAP flours like chickpea or almond flour, or high FODMAP additives like inulin. Always choose products specifically certified as low FODMAP.

Some wheat sourdough breads can be lower in fructans because the long fermentation process used to make them breaks down some of the FODMAPs. However, Monash University has specific recommendations for sourdough, and it's important to stick to tested serving sizes.

Some companies, like Lo-Fo Pantry, produce wheat flour that has been processed to reduce the fructan content. These flours are certified low FODMAP and can be suitable for individuals with IBS, but are not appropriate for those with celiac disease.

You can use low FODMAP starches like cornstarch, tapioca starch, or potato starch as thickening agents. These work effectively and are safe for a low FODMAP diet.