You may have heard about buckwheat. It’s one food that is becoming very popular, especially with those who are foodies, or healthy eating enthusiasts. It seems like everyone is eating buckwheat these days, so is buckwheat low FODMAP?
What Is Buckwheat?
First of all, what is buckwheat? Despite its name, it’s not actually a wheat, or a grain. It’s a gluten free seed. It’s a celebrated health food, and is part of the group of Superfoods. It’s full of protein, fiber, and antioxidants like catechin, tannins, and rutin. It also has a unique makeup of amino acids, so it can help lower cholesterol, help prevent hypertension, and can relieve feelings of constipation.
Buckwheat comes in a few forms, such as flour, kernels, groats and Soba noodles.
Buckwheat flour is a gluten free alternative to regular flour. It can be used for baking as well, so it’s highly versatile. And it’s been tested by the Monash University and is low FODMAP in 2/3 cup servings. FODMAP Friendly have tested it as low FODMAP in two tablespoon (14g) serves.
Buckwheat kernels can be used in pretty much the same as buckwheat groats, but the kernels are cut. You can think of it as being similar to steel cut oats. The Monash University have tested cooked buckwheat kernels as being low FODMAP in half serves of 1/8 of a cup, and medium FODMAP in serves of 1/4 cup.
Buckwheat groats are the whole seed. They are low FODMAP in a single serve of 3/4 cup of cooked groats.
Soba is the Japanese name for buckwheat, and soba noodles are made from buckwheat flour, or a combination of buckwheat flour, and wheat flours. These noodles are thin, and are low FODMAP in a single serve of 1/3 cup.
Buckwheat is often used in making low FODMAP granolas. In addition to being low FODMAP, it is absolutely packed with antioxidants, nutrients, and flavor. Granola comes in both sweet and savoury flavors, such as Golden Tumeric, or Tuscan herb. Of course, you can also try plain granola.
- Buy quality buckwheat. If you’re buying raw groats, look for a uniform light color in the seeds. If you’re buying kasha, look for a dark brown color, without any green at all.
- Sprout raw groats. You can sprout raw buckwheat by soaking a cup of groats in water for around 20 minutes. Drain, rinse, and leave in a strainer, covered by a tea towel for 24 hours.
- Grind them. You can grind your sprouted buckwheat to make a buckwheat flour.
- Boil them. If you don’t want to sprout your buckwheat, then you can simply boil them.
- Steaming raw buckwheat is the fastest way to get them ready to eat. You can use a food steamer, or a rice cooker. All you need to do is take one cup of groats, and two cups of water, and cook for 15 minutes.