The Ultimate Guide to Low FODMAP Flours and Starches for Gluten-Free Baking

When it comes to baking or choosing gluten-free bread, understanding which flours are low FODMAP is essential. In this article, we will explore the safe options for flours and starches during the elimination phase of the diet. Remember, to ensure your final product is safe, all ingredients must be low FODMAP, as food processing can alter FODMAP levels. So, let’s dive in and discover the low FODMAP flours that will satisfy your taste buds!

Quick Reference Table: Flours and Starches

Low FODMAP

  • Almond meal (safe serve <1/4 cup)
  • Buckwheat flour (safe serve 2/3 cup)
  • Corn flour (safe serve 2/3 cup)
  • Maize flour (safe serve 2/3 cup)
  • Millet flour (safe serve 2/3 cup)
  • Organic sieved spelt flour (safe serve 2/3 cup)
  • Quinoa flour (safe serve 2/3 cup)
  • Rice flour (safe serve 2/3 cup)
  • Sorghum flour (safe serve 2/3 cup)
  • Teff flour (safe serve 2/3 cup)
  • Yam flour (safe serve 2/3 cup)
  • Maize starch (safe serve 2/3 cup)
  • Potato starch (safe serve 2/3 cup)
  • Tapioca starch (safe serve 2/3 cup)

High FODMAP

  • Amaranth flour
  • Barley flour
  • Einkorn flour
  • Emmer flour
  • Kamut (khorasan) flour
  • Lupin flour
  • Rye flour
  • Organic, white and wholemeal spelt flour
  • Wheat flour

Flours with Unknown FODMAP Content

  • Coconut flour (FODMAP content unknown)
  • Soy flour (untested but suspected high FODMAP)
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Low-FODMAP Flours and Starches

Almond Meal (FODMAP content varies)

Almond meal, made from ground almonds, has varying FODMAP content depending on the serving size. Up to 1/4 cup (24g or 0.85oz) of almond meal is low FODMAP, but larger servings of 1/2 cup (48g or 1.7oz) become high FODMAP. To ensure a low FODMAP end product, divide your baking into at least four servings if using 1 cup of almond meal.

Buckwheat Flour (Low FODMAP)

Made from ground buckwheat seeds, this gluten-free flour is low FODMAP at servings of 2/3 cup (100g or 3.53oz).

Corn Flour (Low FODMAP)

Whole corn kernels milled into flour, corn flour is also known as maize flour. It is safe to use in servings of 2/3 cup (100g or 3.53oz).

Maize Flour (Low FODMAP)

Maize flour, made from milled whole corn kernels, is low FODMAP and safe in servings of 2/3 cup (100g or 3.53oz).

Millet Flour (Low FODMAP)

Ground from small seeded grains of the grass family Poaceae, millet flour is gluten-free and low FODMAP at servings of 2/3 cup (100g or 3.53oz).

Organic Sieved Spelt Flour (Low FODMAP)

Different from white spelt flour, which is high FODMAP, organic sieved spelt flour is low FODMAP. It is safe in servings of 2/3 cup (100g or 3.53oz). Small amounts of spelt flour, such as those found in spelt sourdough bread or cooked spelt pasta, may also be well tolerated.

Quinoa Flour (Low FODMAP)

Ground from quinoa seeds, this flour is low FODMAP and safe in servings of 2/3 cup (100g or 3.53oz).

Rice Flour (Low FODMAP)

Made from finely ground raw rice, both normal and roasted rice flour are low FODMAP at servings of 2/3 cup (100g or 3.53oz).

Sorghum Flour (Low FODMAP)

Sorghum, an ancient cereal grain, is commonly used in gluten-free flour mixtures. It is low FODMAP and safe in servings of 2/3 cup (100g or 3.53oz).

Teff Flour (Low FODMAP)

Made from ground teff grains, teff flour is naturally gluten-free and low FODMAP at servings of 2/3 cup (100g or 3.53oz).

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Yam Flour (Low FODMAP)

Yam flour is derived from peeled, sliced, cleaned, dried yams, then ground into a flour. It is low FODMAP and safe in servings of 2/3 cup (100g or 3.53oz), as well as being gluten-free.

Maize Starch (Low FODMAP)

Also known as corn starch, maize starch is safe at servings of 2/3 cup (100g or 3.53oz). Just ensure that the corn flour you choose is made from maize and not wheat.

Potato Starch (Low FODMAP)

Made from the dried starch component of peeled potatoes, potato starch is a fine white powder that is low FODMAP. It is safe at servings of 2/3 cup (100g or 3.53oz).

Tapioca Starch (Low FODMAP)

Also known as tapioca flour, tapioca starch is derived from the cassava plant. It is low FODMAP and safe at servings of 2/3 cup (100g or 3.53oz).

High-FODMAP Flours and Starches

Amaranth Flour (High FODMAP)

Even though amaranth flour is gluten-free, it is still high FODMAP. It is made by finely grinding the seeds of the amaranth plant.

Barley Flour (High FODMAP)

Produced by finely milling pearl barley or barley with its outer husks removed, barley flour contains gluten and is high FODMAP.

Einkorn Flour (High FODMAP)

Einkorn, one of the oldest wheat varieties, contains gluten and is high FODMAP. This ancient cereal grain dates back thousands of years.

Emmer Flour (High FODMAP)

Emmer, also known as farro or hulled wheat, is a high-FODMAP variation of wheat.

Kamut (Khorasan) Flour (High FODMAP)

Kamut is an ancient wheat variety known as Khorasan and is high FODMAP.

Lupin Flour (High FODMAP)

Although gluten-free, lupin flour is high FODMAP. Coming from the seeds of the lupin garden plant, it is related to legumes and should be avoided.

Rye Flour (High FODMAP)

Containing gluten, rye flour is high FODMAP.

Organic, White, and Wholemeal Spelt Flour (High FODMAP)

These spelt flours are all high FODMAP. However, small amounts of spelt, such as those found in spelt sourdough bread or cooked spelt pasta, may be well tolerated.

Wheat Flour (High FODMAP)

Wheat flour, the most commonly used flour, is high FODMAP at servings of 2/3 cup (100g or 3.53oz). However, small amounts, such as those found in two biscuits or 1/2 cup of pretzels, can be low FODMAP. During the elimination phase, you may be able to tolerate small amounts of wheat.

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Flours with Unknown FODMAP Content

Coconut Flour (FODMAP Content Unknown)

Coconut flour, a by-product of coconut milk production, has not been tested for FODMAP content. While a study suggests the presence of mono and oligosaccharides in coconut flour, it remains unclear if the levels are high enough to classify it as high FODMAP. Until further testing is conducted, approach coconut flour with caution.

Soy Flour (Untested but Suspected High FODMAP)

Made by roasting soybeans and grinding them into flour, soy flour is likely high FODMAP due to the oligosaccharides present. While it awaits official testing by Monash University, it is advisable to avoid soy flour during the elimination phase.

Final Thoughts

With a variety of low FODMAP flours available, you have plenty of options for your gluten-free baking adventures. Consider using a commercial gluten-free flour blend that incorporates several low FODMAP flours for convenience. Remember, during the elimination phase, all your ingredients should be low FODMAP to ensure your end product is also low FODMAP. And don’t worry, once you complete the elimination phase, you may be able to reintroduce some high-FODMAP flours into your diet. Happy baking, everyone!

Please note: For more in-depth information on going low FODMAP, please refer to our FODMAP toolkit: Your complete guide to going low-FODMAP. A printable version of the toolkit is available for purchase.

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Also, check out our articles on: “Is the low-FODMAP diet right for you?” and “FODMAPs toolkit: Your complete guide to going low-FODMAP.” Finally, if you want to satisfy your cravings without worrying about FODMAPs, give Rowdy Hog Smokin BBQ a try!