Which Flour to Eat in IBS? A Low FODMAP Guide

According to research from Monash University, many flours contain fermentable carbohydrates (FODMAPs) that can trigger symptoms in individuals with irritable bowel syndrome (IBS). Knowing which flour to eat in IBS is the first step toward enjoying baked goods without discomfort.

Quick Summary

Managing IBS symptoms often requires adjusting dietary choices, including which flours to use. The low FODMAP diet guides this process, recommending well-tolerated options like rice and corn flour while restricting high-fructan alternatives.

Key Points

• Embrace the Low FODMAP Diet: The low FODMAP diet is the standard approach for managing IBS triggers, including those found in certain flours.

• Choose Safe Flours: Opt for low FODMAP flours like rice, corn, sorghum, buckwheat, millet, and teff to minimize digestive issues.

• Avoid High FODMAP Options: Stay away from flours high in fructans and GOS, such as wheat, rye, barley, spelt, and chickpea flour.

• Understand Gluten-Free vs. Low FODMAP: 'Gluten-free' does not always mean 'low FODMAP.' Always check ingredient lists, as some gluten-free blends contain high FODMAP ingredients like inulin or lupin flour.

• Portion Size Matters: Even with low FODMAP flours like oat and almond, portion sizes are critical. Larger servings can contain enough FODMAPs to trigger symptoms.

• Use Binders for Best Results: Binders such as xanthan gum are essential in low FODMAP baking to replace the structure and elasticity provided by gluten.

Understanding the Low FODMAP Diet and Flour

For many with Irritable Bowel Syndrome (IBS), certain foods can lead to uncomfortable symptoms like bloating, gas, and pain. These trigger foods often contain fermentable oligo-, di-, and mono-saccharides, and polyols, collectively known as FODMAPs. The primary FODMAPs found in common flours are fructans and galacto-oligosaccharides (GOS). These carbohydrates are poorly absorbed in the small intestine and are instead fermented by gut bacteria in the large intestine, producing gas that can exacerbate IBS symptoms. While a general high-fiber diet is often recommended for gut health, it is essential for IBS sufferers to select low-FODMAP fiber sources to prevent symptom flare-ups. This is where selecting the right flour, based on the low FODMAP diet protocol, becomes critical.

Safe Low FODMAP Flours for IBS

Many delicious and versatile flours are suitable for those following a low FODMAP diet. These options are often naturally gluten-free but, as we'll discuss later, 'gluten-free' does not automatically mean 'low FODMAP.' When baking, it is common to combine several of these flours to achieve the desired texture and flavor.

Here is a list of low FODMAP flours to incorporate into your diet:

• Rice Flour: Both white and brown rice flour are considered low FODMAP and are staples in gluten-free baking. Brown rice flour offers higher fiber content than white.
• Corn Flour/Meal: Safe to consume in low FODMAP amounts, corn flour is great for cornbread, tortillas, and muffins.
• Sorghum Flour: A nutritious, whole-grain option that is naturally low in FODMAPs. It's high in fiber and rich in micronutrients.
• Buckwheat Flour: Despite its name, buckwheat is not related to wheat and is low FODMAP. It has a distinctive, nutty flavor and is rich in nutrients.
• Millet Flour: This is a versatile, low FODMAP flour that can be used in both sweet and savory dishes, including pizza dough.
• Teff Flour: An ancient grain from Ethiopia, teff flour is high in fiber and iron. It can be mixed with other low FODMAP flours for various baked goods.
• Quinoa Flour: High in protein and fiber, quinoa flour is a nutritious, low FODMAP choice that works well in combination with other flours.
• Cassava Flour: Made from the cassava root, this is a gluten-free and low FODMAP flour that can be used for bread and tortillas.

Flours to Avoid on a Low FODMAP Diet

High FODMAP flours typically contain high levels of fructans or other fermentable carbohydrates. During the elimination phase of a low FODMAP diet, these should be avoided. It is worth noting that some individuals with IBS may tolerate small amounts after the reintroduction phase, but this should be done with guidance from a healthcare professional.

Flours and ingredients to avoid or limit include:

• Wheat Flour: All wheat-based flours, including white, wholemeal, and self-raising, are high in fructans.
• Rye Flour: Another grain that is high in FODMAPs.
• Barley Flour: High in fructans and should be avoided.
• Spelt Flour: A type of wheat that is high FODMAP, though some sieved spelt products may be tolerated in small quantities.
• Amaranth Flour: Found to be high in FODMAPs and should be limited.
• Lupin Flour: This legume-based flour is high in FODMAPs and is often added to gluten-free blends, making label checking essential.
• Coconut Flour: While often used in low-carb diets, coconut flour is high in sorbitol, a polyol that can trigger IBS symptoms.
• Chickpea Flour: Made from legumes, chickpea flour is high in GOS.

Gluten-Free vs. Low FODMAP

A common misconception is that all gluten-free products are also low FODMAP. This is incorrect. While removing gluten-containing grains (wheat, barley, rye) often reduces fructan intake, many gluten-free products and flours still contain high levels of other FODMAPs. For example, a gluten-free flour blend might contain high FODMAP ingredients like lupin flour, inulin, or high FODMAP fruit juices. It is crucial to read ingredient lists carefully and, if using pre-made blends, choose those that are certified low FODMAP.

Tips for Successful IBS-Friendly Baking

Beyond selecting the right flours, a few tips can help you achieve excellent results in your baking while keeping your gut happy:

• Use Binders: Gluten provides structure and elasticity. In its absence, binders like xanthan gum, chia seeds, or psyllium husk are essential for preventing baked goods from crumbling.
• Create Your Own Blend: A common strategy is to create a multi-grain blend using several low FODMAP flours, balancing different textures and flavors. Many recipes for low FODMAP all-purpose flour blends are available.
• Monitor Portion Sizes: Even with low FODMAP flours, portion size is key. Some, like oat flour, have a small low-FODMAP serving size and larger amounts can trigger symptoms.
• Choose Soluble Fiber: If you need to increase your fiber intake, prioritize soluble fiber sources, such as oats or rice flour, which are more easily tolerated by many with IBS.

Flours for IBS: Low FODMAP vs. High FODMAP

Flour Type	Low FODMAP (Safe Serving)	High FODMAP (Avoid or Limit)
Rice Flour	White, Brown	-
Corn Flour/Meal	Yes, specific serving sizes	-
Sorghum Flour	Yes	-
Buckwheat Flour	Yes	-
Millet Flour	Yes	-
Teff Flour	Yes	-
Quinoa Flour	Yes	-
Cassava Flour	Yes	-
Oat Flour	Yes, but limited to 60g	Larger servings
Almond Flour	Yes, up to 1/4 cup (24g)	Larger servings
Coconut Flour	-	Yes, due to sorbitol
Wheat Flour	-	All varieties
Rye Flour	-	Yes
Barley Flour	-	Yes
Lupin Flour	-	Yes
Chickpea Flour	-	Yes, high in GOS

Conclusion

For those with IBS, making informed choices about flour is vital for symptom management. Shifting away from high-fructan, wheat-based products to low FODMAP alternatives like rice, sorghum, and buckwheat flour can make a significant difference. Remember that the low FODMAP approach is personalized, so paying attention to portion sizes and listening to your body is key. Experimenting with different safe flours, creating your own blends, and utilizing binders can open up a world of IBS-friendly baking possibilities. Always consult a healthcare provider or a registered dietitian for personalized advice, especially if you suspect specific sensitivities. Embracing these dietary changes allows you to continue enjoying baked goods while prioritizing your digestive health.

One-Stop Shop for Low FODMAP Information

For more detailed information and an official list of low and high FODMAP foods, refer to the Monash University Low FODMAP Diet resources: https://www.monashfodmap.com/

Frequently Asked Questions

Is regular white flour okay to eat if I have IBS?

No, regular wheat flour (including white, wholemeal, and self-raising) is not okay for most people with IBS. It is high in fructans, a type of FODMAP that can trigger digestive symptoms like bloating and gas.

What is the best all-purpose low FODMAP flour alternative?

There is no single 'best' alternative, as a mix is often required for ideal baking results. A good homemade blend can include a combination of brown rice flour, sorghum flour, and a starch like tapioca or potato starch. You can also find certified low FODMAP all-purpose blends in stores.

Is oat flour safe for IBS?

Oat flour is safe for IBS, but portion size is crucial. According to Monash University, a low FODMAP serving is up to 60g. Larger servings are high in oligosaccharides and can trigger symptoms.

Can people with IBS eat almond flour?

Almond flour is considered low FODMAP in a small portion, up to 1/4 cup (24 grams). However, larger quantities become high FODMAP and can trigger symptoms, particularly in those with diarrhea-predominant IBS.

What role does fiber play in IBS, and which flours have the right kind?

Fiber's role in IBS is complex. Soluble fiber (found in oats and rice) can help regulate bowel movements and is often better tolerated than insoluble fiber (in wheat bran), which can exacerbate symptoms in some. Flours like rice and oats provide beneficial soluble fiber.

Why can't I just use any gluten-free flour for my IBS?

Not all gluten-free flours are low FODMAP. While they don't contain gluten (a protein), they may contain other high FODMAP ingredients like lupin flour, chickpea flour, or added inulin. Always check the ingredient list for potential triggers.

Does fermentation change the FODMAP content in flour?

Yes, some fermentation processes can reduce FODMAP content. For example, sourdough processing of spelt flour can break down fructans, potentially making it low FODMAP in small amounts. However, this is specific to the fermentation method.