Guide to Low FODMAP Flour - Gluten Free Stories - Comfort Food Recipes for Different Dietary Requirements (2024)

In this complete guide to low FODMAP flour, you will learn what types of flour are low FODMAP and the ones you should avoid. I will also include which starches are low FODMAP.

There is a good amount of available flours to choose from, however, please keep in mind that a gluten-free flour doesn't necessarily mean it is low FODMAP too. Therefore, I will also share the gluten-free all-purpose flour brands that are low in FODMAP.

✅ Low FODMAP Flour

The following flours have been tested by Monash University and determined to be low FODMAP.

Corn Flour

Corn flour is used in many gluten-free flour mixes. According to Monash University, a serving of 100 grams (⅔ cup) of corn flour is low FODMAP. Polenta or cornmeal is also low fodmap in abortion of 1 cup or 255 per meal.

Corn Starch

Corn starch is also low in FODMAP. The recommended low fodmap serving according to Monash University is a serving of 100 grams or ⅔ cup.

Quinoa Flour

Quinoa flour is also low in FODMAP. The FODMAP serving according to Monash University is 100 grams or ⅔ cup.

Rice Flour

Rice flour is a base in many gluten-free flour blends. This flour is low FODMAP in a serving of 100 grams or ⅔ cup.

Brown Rice Flour

This one is tricky as it contains moderate amounts of FODMAPs.

Sorghum Flour

This is also a flour that you will often find in gluten-free blends. According to Monash University, sorghum flour is low in FODMAP in a serving of 100 grams or ⅔ cups.

Buckwheat flour

Buckwheat is a nutritious grain that is naturally gluten-free. Buckwheat flour is used in many recipes on its own or combined with other flour. According to Monash University, buckwheat flour is low FODMAP in 100 grams or ⅔ cup.

Teff flour

Teff is an ancient grain and the low FODMAP serving is also 100 grams or ⅔ cup.

Millet flour

Millet is gluten-free and also low fodmap. The low FODMAP serving is 100 grams or ⅔ cup.

Oat Flour

Oat flour is made from ground oats. The recommended low FODMAP serving size for rolled oats is 60g or ½ cup and the same applies to oat flour.

Almond Flour

Almond flour is made from ground almonds and is often used in keto baking. The reckoned low FODMAP serving for almond flour is ⅓ cup or 33 grams.

Arrowroot Flour or Arrowroot Starch

This is often added to gluten-free blends and is used to thicken gluten-free sauces. According to Monash University, the recommended low FODMAP serving is 100 grams or ⅔ cup.

Cassava flour

Cassava flour is made from the cassava root and contains both the fiber and starch of the cassava root. The recommended low FODMAP serving is 100 grams or ⅔ cup

Tapioca Starch

This starch is also made from the cassava root, unlike cassava flour, tapioca starch is mainly composed of starch. Tapioca flour is used in Asian cooking and is often added to gluten-free flour blends. The recommended low FODMAP serving is 100 grams or ⅔ cup.

🚫 High FODMAP Flour Types To Avoid

• Rye Flour
• Wheat Flour
• Spelt flour
• Lupin Flour (this flour is naturally gluten-free and is often added to gluten-free flour blends, that’s why it is important always to read the labels)
• Barley Flour
• Coconut flour
• Soy Flour
• Kamut flour
• Emmer and einkorn flour

🌟 Low FODMAP Gluten-Free Flour

Gluten-free flour blends can be high in FODMAPs if they contain some flours such as Lupin or Soy, That’s why it is important to read the labels. Monash University hasn’t tested any gluten-free flour blends. However, these seem low or moderate FODMAP according to the ingredients listed on the label.

• Bob’s Red Mill Gluten-Free 1:1 Baking Flour isn’t certified low FODMAP flour in the Monash App, however, according to the ingredients listed it looks like it doesn’t contain any high FODMAP ingredients. However note that this flour contains whole grain brown rice flour, which according to Monash University contains a moderate amount of FODMAPs
• Better Batter Gluten Free Flour: It also doesn’t seem to contain any high FODMAP flours. However, similarly to Bob’s Red Mill Gluten-Free it also contains brown rice flour.
• King Arthur Gluten-Free All-Purpose Flour: is another popular gluten-free flour that according to the ingredients listed doesn’t contain any high FODMAP ingredients.

🔎 Sources

Monash University FODMAP App

📕 More Low FODMAP Resources

• Guide to Low FODMAP Snacks to Buy in the Supermarket
• What Bread is Low FODMAP?
• Guide Low FODMAP Fruits
• Low FODMAP Cookbooks