What flours are low FODMAP?
In this blog, I want to talk about low FODMAP flours. These days there is a wide variation of gluten-free and low FODMAP flours available, so luckily there is enough to choose from for us. One thing to note is that gluten-free does not always mean something is low FODMAP too. Next week I will share a blog that gives more information about this.
Spelt flour is a flour kind that leads to a lot of confusion on the low FODMAP diet but spelt flour is not low FODMAP. For more information, you can read this blog.
A large part of the gluten-free flour mixes that are available contain corn flour. Corn flour is low FODMAP and polenta, which is made from corn flour, is low FODMAP too. Monash University says that a serve of 100 gram (2/3 cup) corn flour is low FODMAP. A safe serving of polenta is 255 gram cooked polenta.
Just like corn flour, corn starch is low FODMAP too. Corn starch is often added to gluten-free flour mixes. Also for corn starch, a serving of 100 gram (2/3 cup) is low FODMAP.
Rice flour is another kind of flour that is often used in gluten-free flour mixes. Often in combination with corn flour and/or corn starch. A serving of 100 gram (2/3 cup) corn flour is low FODMAP.
Oat flour is made of ground oats. Personally, this is one of my favourite low FODMAP flours because it is relatively cheap and very versatile. The recommended serving size for oats is 60 gram per serving (1/2 cup uncooked) and because oat flour is made of ground oats the recommended serving size for oat flour is the same.
Buckwheat is naturally gluten-free and is also low FODMAP. A serving of 100 gram (2/3 cup) buckwheat flour is low FODMAP.
Millet is naturally gluten-free and millet flour is too. A serving of 100 gram (2/3 cup) millet flour is low FODMAP.
Teff is an ancient grain that is naturally gluten-free. A serving of 100 gram (2/3 cup) teff flour is low FODMAP.
Quinoa flour is made of ground quinoa seeds. A serving of 100 gram (2/3 cup) quinoa flour is low FODMAP.
Almond flour is flour made of ground almonds. Almond flour is low FODMAP up to a limited amount. 24 gram (1/4 cup) almond flour per serving is low FODMAP.
Yam flour is not something you usually buy separately, but it is often added to gluten-free flour mixes. Yam flour is made of the yam, which is a root vegetable. A serving of 100 gram (2/3 cup) yam flour is low FODMAP.
Also, sorghum flour is a flour kind that is often added to gluten-free flour mixes. A serving of 100 gram (2/3 cup) sorghum flour is low FODMAP.
Tapioca flour is flour made from the cassava root. It is often used in Asian cuisine and is also often added to gluten-free flour mixes. Tapioca flour is low FODMAP up to 100 gram (2/3 cup) per serving.
Which flours are high FODMAP?
The following flours are high in FODMAPs and should be avoided:
- Spelt (read this blog for more information about spelt)
- Lupin (this kind of flour is often added to gluten-free flour mixes, therefore it is important to always read the ingredients list before you buy a gluten-free flour)
- Emmer and einkorn flour (these are two ancient flour kinds)
Finally, there is soy flour and coconut flour. These two flours have not been tested yet by Monash University, but they have been tested by FODMAP Friendly. FODMAP Friendly is an Australian certification program for low FODMAP products and they test products for their level of FODMAPs, just as Monash University does. In their app they state that coconut flour is high in FODMAPs because of a high amount of sorbitol. Next to that their testing results have also shown that soy flour is high in FODMAPs. Therefore these two flours should be avoided too.
I hope I have made the different kinds of flours that you can use on the low FODMAP diet a bit more clear! If you have any more questions, feel free to ask them in the comments below. What are you favourite low FODMAP flours to use?