A low FODMAP diet involves restricting certain carbohydrates that can trigger symptoms in sensitive individuals, such as those with IBS. When baking, it's not enough to simply use gluten-free products, as many gluten-free alternatives like coconut flour and amaranth are high in FODMAPs. The following guide helps navigate the world of low FODMAP, gluten-free baking by detailing the best flours and starches, along with important serving size information.
Reliable Low FODMAP Gluten-Free Flours
Certain flours and starches are reliably low in FODMAPs at standard serving sizes, making them excellent staples for your pantry. It's still important to verify the ingredient list on any pre-made flour blends to ensure no high FODMAP ingredients have been added.
- Rice Flour (White and Brown): Both forms of rice flour are low FODMAP at 2/3 cup (100g) servings, according to Monash University. Brown rice flour offers a higher fiber content than white, which can be beneficial for digestive health. It works well in baking but is best combined with other flours to prevent a gritty texture.
- Sorghum Flour: Made from an ancient grain, sorghum flour is a nutritious, low FODMAP alternative that is safe at 2/3 cup (100g) servings. It adds a mild, slightly sweet flavor and a tender texture to baked goods like pancakes and muffins.
- Millet Flour: This fine-textured flour, derived from millet grain, is a low FODMAP option with a mild flavor profile, safe at 2/3 cup (100g) servings. It is versatile and can be used in both sweet and savory recipes.
- Buckwheat Flour: Despite its name, buckwheat is not related to wheat and is naturally gluten-free. Both standard and wholemeal buckwheat flour are low FODMAP at 2/3 cup (100g) servings. It has an earthy flavor that works well in quick breads and cookies.
- Quinoa Flour: Rich in protein and fiber, quinoa flour is low FODMAP at 2/3 cup (100g) serves. It can add a unique, slightly nutty flavor and a nutritional boost to breads, pancakes, and cookies.
- Teff Flour: This ancient grain flour is naturally gluten-free and low FODMAP, making it gentle on the digestive system. It is safe at 2/3 cup (100g) servings and can be used in bread or waffles.
- Corn Flour/Maize Flour: According to Monash, corn flour (or maize flour in some regions) is low FODMAP and safe at 2/3 cup (100g) servings. Ensure the product is made from pure maize and not cut with wheat flour.
- Tapioca Starch (or Flour): A starchy flour extracted from the cassava root, tapioca starch is low FODMAP at 2/3 cup (100g) servings. It is often used to add lightness and chewiness to baked goods.
Gluten-Free Flours with Restricted Low FODMAP Serving Sizes
Some flours are gluten-free but must be consumed in specific, smaller quantities to remain low in FODMAPs. Consuming larger servings can lead to digestive symptoms.
- Almond Meal/Flour: While gluten-free, almond meal contains galacto-oligosaccharides and is only low FODMAP at a 1/4 cup (24g) serving. Larger 1/2 cup servings are considered high FODMAP. This means careful portioning is required, especially in recipes that call for large quantities of almond meal.
- Cassava Flour: A low FODMAP serving of this dehydrated root vegetable flour is very small, at just 15g (about 1 tablespoon). Due to its high FODMAP content in larger amounts, it is not a suitable base for most recipes but can be used in small quantities for binding or flavor.
- Oat Flour: Although made from oats, which can be low FODMAP, oat flour is only safe in specific amounts. A low FODMAP serving is 60g, and larger amounts can become high in oligosaccharides. Use certified gluten-free oat flour to avoid cross-contamination with gluten.
High FODMAP Gluten-Free Flours to Avoid
It is vital to distinguish between a gluten-free diet and a low FODMAP diet. Several gluten-free flours are high in FODMAPs and should be avoided during the elimination phase of the diet.
- Coconut Flour: This flour is notoriously high in FODMAPs (fructans and sorbitol) and should be avoided.
- Amaranth Flour: This gluten-free flour is considered high FODMAP and should not be used.
- Lupin Flour: As a legume-based flour, lupin is high in galacto-oligosaccharides and is a high FODMAP ingredient.
Navigating Low FODMAP Flour Blends
Using pre-made, all-purpose gluten-free flour blends can be convenient, but caution is necessary. While many contain low FODMAP flours like rice and tapioca, others can include high FODMAP ingredients such as inulin, chickpea flour, or high-FODMAP additives. Always check the ingredients list. Opt for blends that are certified low FODMAP by organizations like Monash University or FODMAP Friendly, or make your own using safe flours.
Low FODMAP and Gluten-Free Flour Comparison
| Flour Type | Low FODMAP Serving Size | Key Characteristics | Best for... |
|---|---|---|---|
| Rice Flour (Brown & White) | 2/3 cup (100g) | Neutral flavor, can be gritty alone | Blends, batters, thickening sauces |
| Sorghum Flour | 2/3 cup (100g) | Mild, slightly sweet flavor, tender | Muffins, pancakes, breads |
| Millet Flour | 2/3 cup (100g) | Mild flavor, fine texture | Savory and sweet baked goods |
| Buckwheat Flour | 2/3 cup (100g) | Earthy flavor, rich in nutrients | Quick breads, cookies, crepes |
| Quinoa Flour | 2/3 cup (100g) | Nutty flavor, high in protein | Breads, pancakes, baked goods |
| Teff Flour | 2/3 cup (100g) | Mild, nutty flavor, high in fiber | Flatbreads, waffles, mixed blends |
| Corn/Maize Flour | 2/3 cup (100g) | Corn flavor, fine or coarse texture | Cornbread, batters, coatings |
| Tapioca Starch | 2/3 cup (100g) | Neutral flavor, adds lightness/chew | Blends, thickener for sauces |
| Almond Meal | 1/4 cup (24g) | Rich, nutty flavor, moist | Portion-controlled cookies, muffins |
| Cassava Flour | 1 tbsp (15g) | Neutral flavor, dense texture | Used minimally in blends, tortillas |
| Oat Flour | 1/2 cup uncooked (60g) | Mild, wholesome flavor | Quick breads, cookies, cakes (controlled portion) |
Tips for Baking with Low FODMAP Flours
- Combine for Best Results: Rarely will a single low FODMAP flour perfectly replicate wheat flour. Creating your own blend, often combining whole grain flours with starches, provides the best texture and flavor. A good ratio might involve combining two-thirds whole-grain flours (like rice, sorghum, millet) with one-third starches (like tapioca or potato starch).
- Incorporate Binders: Gluten provides structure in traditional baking. Without it, you need a binder to hold baked goods together. Xanthan gum is a popular and effective choice for low FODMAP recipes, with a typical ratio of 1/2 teaspoon per cup of flour blend.
- Read Labels Carefully: Always double-check ingredient lists on all products, especially pre-made flour blends. Look out for high FODMAP additions like chicory root extract, inulin, or certain legume flours.
- Start with Simple Recipes: When you're new to low FODMAP baking, start with simpler recipes like muffins or quick breads before attempting more complex recipes that require specific flour properties.
- Store Flours Correctly: Gluten-free flours can go rancid faster than wheat flour due to their higher oil content. Store them in an airtight container in the freezer or refrigerator to extend their shelf life.
Conclusion
Navigating the world of gluten-free flours on a low FODMAP diet requires careful attention to serving sizes and ingredient lists. While many common gluten-free staples like wheat and barley are high in FODMAPs, a variety of safe and delicious alternatives are available. By using flours such as rice, sorghum, and millet, and being mindful of portion sizes for almond, cassava, and oat flour, you can create a wide array of satisfying baked goods that won't compromise your digestive comfort. Always refer to reliable sources like the Monash University FODMAP app for the most current information and portion guidelines.
For more detailed guidance and recipes, consult the Monash University FODMAP blog on grains: Grain-based foods on a low FODMAP diet.
