Flour is a store cupboard staple. If you cook or bake, then you probably have more than one bag in your cupboard, and you have a myriad of uses for all of them. But if you’re following a low FODMAP diet, do you know what flour is low FODMAP?
Low FODMAP Flours
The flours listed here have all been tested by either the Monash University, or FODMAP Friendly, and have tested as low FODMAP. However, the FODMAP rating of the end product will also depend on what other ingredients are used.
Almond meal can be made from whole almonds, or blanched ground almonds. Almond meal is low FODMAP at a 1/4 cup serve, but it is high FODMAP in 1/2 cup serves.
Buckwheat is made by grounding the seeds of the buckwheat plant, and is naturally gluten-free. It’s low FODMAP in servings of 2/3 cup.
What corn flour is depends on where you are. In the UK, New Zealand, and Australia, corn flour is the name for corn starch, which is a different product. Corn flour, as its known in other places, is low FODMAP and servings of 2/3 cup are safe. Incidentally, corn starch is also low FODMAP in the same serving size.
Maize flour is when the whole corn kernel has been milled. It is known as polenta when it’s coarsely ground, and flour when it’s been milled more finely. Maize flour is low FODMAP, and is safe in 2/3 cup serves.
Maize starch can be called corn starch, or corn flour, depending on where in the world you are. Some countries make their corn flour from wheat, so you will need to make sure that the product you’re purchasing has been made from maize, and isn’t a wheat product. Maize starch is low FODMAP in 2/3 cup serves.
Millet flour is a really good flour alternative. It’s made from small seeded grains from several different varieties of the grass family Poacea. It’s naturally gluten free, which is one of the reasons why it’s a very popular alternative flour. It’s low FODMAP at 2/3 cup serves.
Organic Sieved Spelt Flour
Organic sieved spelt flour is different to white spelt flour, although both are sieved. White spelt flour is high FODMAP, but this spelt flour is low FODMAP in servings of 2/3 cup. As other spelt products are also low FODMAP, it seems that small amounts of Spelt flour is able to be tolerated.
Quinoa flour is a low FODMAP and is made from ground quinoa seeds. A serving of 2/3 cup is low FODMAP.
Rice flour comes in two varieties. Normal rice flour, which is made from ground raw rice, and roasted rice flour has been roasted before being ground. Both varieties are low FODMAP at 2/3 cup servings.
Sorghum is an ancient cereal grain, that is from Africa. Ancient grains are grains that haven’t changed much in over a thousand years. Sorghum is often used in gluten free four mixes, because it’s naturally gluten free, and high in essential nutrients. It’s low FODMAP at 2/3 cup serves.
Teff is a multi-purpose small grain that can be ground to make flour. The grains are around the same size as poppy seeds. In addition to teff flour, it can also be used as animal fodder, and it can be used for straw. It’s also an ancient grain, and is naturally gluten free. It’s low FODMAP at 2/3 cup servings.
Yam flour is made from yams. They are peeled, sliced, cleaned, dried, and ground into a flour. It’s naturally gluten free, and is low FODMAP at 2/3 cup servings.
Potato starch is made from the dried starch of peeled potatoes. It’s a very finely ground white powder. It’s low FODMAP in 2/3 cup servings.
Tapioca starch can also be called tapioca flour. It’s made from the cassava plant, and is low FODMAP in 2/3 cup serves.
Find low FODMAP flour here.