What flours are low in FODMAP?

According to Monash University, the pioneer in low FODMAP research, several gluten-free flours are naturally low in these fermentable carbohydrates. This guide will explain exactly what flours are low in FODMAP, providing safe and delicious options for those following a restrictive diet for digestive health.

Quick Summary

A guide to understanding and identifying safe, low FODMAP flours, including rice, buckwheat, and sorghum, for use in baking and cooking while following a restricted diet. Discusses which flours are suitable for digestive sensitivities and managing conditions like IBS.

Key Points

• Low FODMAP Flours: Many naturally gluten-free flours like rice (brown and white), buckwheat, sorghum, and millet are safe for a low FODMAP diet.

• High FODMAP Flours: Common flours derived from wheat, rye, and barley, as well as some legumes like chickpeas, are high in FODMAPs and should be avoided.

• Low FODMAP Starches: Cornstarch, tapioca starch, potato starch, and arrowroot are effective thickeners and can be used in low FODMAP baking.

• Custom Blends: For better baking results, combine low FODMAP whole grain flours with starches and binders like xanthan gum to mimic the properties of traditional flour.

• Check Labels: Always inspect the ingredient list of pre-made gluten-free mixes for hidden high FODMAP additives such as inulin or high-fructose corn syrup.

• Consult a Dietitian: The low FODMAP diet is complex; working with a specialist dietitian is recommended to ensure nutritional adequacy and symptom management.

Understanding the Low FODMAP Diet and Flour Choices

The Low FODMAP diet is a temporary eating plan often recommended for individuals with irritable bowel syndrome (IBS) and other functional gut disorders. FODMAPs are types of carbohydrates that can be poorly absorbed in the small intestine, leading to symptoms like bloating, gas, and abdominal pain. Traditional flours like wheat, rye, and barley are high in fructans and other FODMAPs, making them problematic for many. Fortunately, a variety of low FODMAP flour alternatives exist that allow individuals to continue enjoying baked goods and other foods without discomfort.

Popular Low FODMAP Flours and Their Uses

Rice Flour (Brown and White)

Rice flour is a versatile, neutral-flavored flour made from finely milled rice. Both brown rice flour and white rice flour are excellent low FODMAP choices. White rice flour is often used for cakes, cookies, and other delicate baked goods, while brown rice flour, with its higher fiber content, is suitable for heartier recipes. Sweet rice flour (also called glutinous rice flour, though it contains no gluten) is a sticky variant that works well for binders and chewier textures.

Buckwheat Flour

Despite its name, buckwheat is not a type of wheat but a seed, making its flour naturally gluten-free and low in FODMAPs. It adds an earthy, nutty flavor to baked goods like pancakes, crepes, and certain breads. Its robust flavor pairs well with spices and other ingredients.

Sorghum Flour

An ancient grain, sorghum flour has a neutral flavor and light color, making it a good all-purpose option in baking. Its mild profile allows it to be easily integrated into a wide range of recipes, from muffins to bread. It is also high in fiber and rich in nutrients, contributing to a balanced diet.

Oat Flour

Oat flour is made from ground oats and is a great source of fiber and nutrients. It adds moisture and a rich texture to pancakes, muffins, and quick breads. To ensure it is low FODMAP, choose certified gluten-free oat flour, as standard oats may contain trace amounts of high FODMAP grains due to cross-contamination.

Millet Flour

Millet is another ancient grain that produces a flour with a slightly sweet, nutty flavor. It's a versatile choice that is naturally gluten-free and low in FODMAPs. Millet flour can be used in a variety of baked goods and is a good option for people with multiple food sensitivities.

Starch-Based Thickeners and Flours

In addition to the primary baking flours, several starches can be used as low FODMAP thickeners or for added texture in baking.

• Corn Starch: Made from finely ground corn kernels, it is an effective thickener for sauces, gravies, and soups.
• Tapioca Starch (or Flour): Derived from the cassava root, this starch is used for thickening, creating chewy textures, and making tortillas.
• Potato Starch: Used for both thickening and adding moisture and texture to baked goods.
• Arrowroot Starch: An alternative to cornstarch, it also serves as an effective thickener for gravies and sauces.

Creating a Low FODMAP Flour Blend

Because many single low FODMAP flours don't perform like traditional wheat flour, blending them is often necessary to achieve optimal baking results. A common strategy is to combine a whole grain flour (like brown rice or sorghum) with a lighter, starchy flour (like tapioca or potato starch) and a binder. Binders such as xanthan gum are crucial for adding elasticity and structure that gluten typically provides. Ready-made low FODMAP baking mixes are also available from various brands, but it is essential to check the ingredients list to ensure no hidden high FODMAP components are included, such as inulin or chicory root.

Low FODMAP vs. High FODMAP Flours: A Comparison

Flour Type	FODMAP Status	Common Uses	Notes
Wheat Flour	High	Bread, pastries, pasta	Contains high levels of fructans.
Rye Flour	High	Rye bread, crackers	Contains high levels of fructans.
Barley Flour	High	Soups, breads	High in fructans and GOS.
Rice Flour (Brown/White)	Low	Baking, thickening	Versatile with a neutral flavor.
Buckwheat Flour	Low	Pancakes, noodles	Earthy, nutty flavor; not related to wheat.
Sorghum Flour	Low	All-purpose baking	Mild, neutral flavor.
Chickpea (Garbanzo) Flour	High	Falafel, Indian dishes	High in GOS, despite being gluten-free.
Coconut Flour	High	Gluten-free baking	High in fructans, and only low FODMAP in very small amounts.

Low FODMAP Baking Tips and Tricks

1. Use a Binder: Low FODMAP flours lack the binding properties of gluten. To prevent crumbling, include binders like xanthan gum, chia seeds, or flaxseed meal in your recipes.
2. Adjust Liquid Content: Low FODMAP flours often absorb liquid differently than wheat flour. It may be necessary to adjust the amount of liquid in a recipe to achieve the desired texture.
3. Check Pre-Made Blends: Always read the ingredients of commercial gluten-free mixes, as some contain high FODMAP additives like inulin. Look for Monash University-certified products for confidence.
4. Experiment with Blends: Don't be afraid to create your own flour blends. A simple mix of brown rice flour, potato starch, and tapioca starch can be a great starting point for many recipes.
5. Let Dough Rest: Giving the dough made with low FODMAP flours time to rest can help hydrate the starches and improve the final texture.

Conclusion

Navigating dietary restrictions due to digestive issues can be challenging, but understanding what flours are low in FODMAP opens up a world of culinary possibilities. By choosing appropriate alternatives like rice, buckwheat, sorghum, and oats, individuals can continue to enjoy a variety of baked goods and meals without experiencing uncomfortable symptoms. Creating custom flour blends and being mindful of ingredients in pre-made products are key to successful low FODMAP baking. Always consult with a dietitian, especially one specializing in the low FODMAP diet, to ensure you are meeting your nutritional needs while managing your symptoms. For more detailed information on FODMAPs and certified products, visit the official Monash University FODMAP diet website: monashfodmap.com.

Frequently Asked Questions

Is regular all-purpose wheat flour low FODMAP?

No, regular all-purpose wheat flour is high in fructans, which are a type of FODMAP. It should be avoided during the elimination phase of the low FODMAP diet.

Is oat flour low FODMAP?

Yes, oat flour is considered low FODMAP. It is important to use a certified gluten-free oat flour to prevent cross-contamination from high FODMAP grains.

Can I use coconut flour on a low FODMAP diet?

Coconut flour is generally high in FODMAPs (fructans), though Monash University has certified small amounts as low FODMAP. For most recipes, it is best to avoid it and use an alternative.

Is chickpea flour low FODMAP?

No, chickpea flour is high in GOS (galacto-oligosaccharides), a type of FODMAP, and should be avoided on a low FODMAP diet.

What is the best low FODMAP flour blend for baking?

A good low FODMAP flour blend typically combines a base flour (like brown rice or sorghum), a starch (like tapioca or potato starch), and a binder (like xanthan gum). Many low FODMAP recipes provide specific blend ratios.

What are low FODMAP thickening agents?

Low FODMAP thickening agents include cornstarch, tapioca starch, potato starch, and arrowroot powder.

Is almond flour low FODMAP?

While almonds are low FODMAP in small quantities, almond flour is typically high in FODMAPs. It is best to avoid or use caution with almond flour while on a restrictive low FODMAP diet.