Baking with IBS: Best Low FODMAP Flours for Gut-Friendly Treats

Do you love to bake, but FODMAP foods scare you away? Don’t be frightened! There are FODMAP-friendly flour options available, so you can have your cake and eat it too!

Understanding FODMAPs and Baking: Why Flour Choice Matters

The flour you use in baking can have a direct impact on gut health if you have IBS or a sensitivity to a FODMAP category. Bloating, gas, discomfort, and even diarrhea are just some of the symptoms you could experience when you eat a trigger food. You may be in the total elimination phase of the FODMAP diet and need to avoid all FODMAP flours, or perhaps you’ve identified certain FODMAP categories (Fermentable Oligosaccharides, Dissaccharides, Monosaccharides, and Polyols) that you must avoid while others are fair game. This guide will help you to determine which flours are which!

Top Low FODMAP Flour Options: Versatile and Gut-Friendly

Some great options for FODMAP baking include:

• Rice flour

• Buckwheat flour

• Quinoa flour

• Sorghum flour

• Millet flour

• Tapioca flour

• Potato starch

But how do you choose which one? Well, experimentation is key. Certain flours work best in specific recipes, and, of course, it also comes down to personal taste preference. For example, rice flour is considered a staple in gluten-free baking and generally has a very mild texture and taste. In contrast, buckwheat flour provides a nuttier undertone that complements many dishes well. For heartier dishes or individuals seeking to boost their protein intake, quinoa and millet flours offer an additional source of protein. Tapioca, sorghum, and potato starches are also great options for the gluten-free baker.

Additional flours you may be able to consider include oat, almond, and corn flour. However, this is determined by portion size and your tolerance level for them. I recommend checking the Monash University Guidelines for the safe serving sizes of these products in baking to see if they make a good option for your specific dish.

Flours to Use with Caution or Avoid on a Low FODMAP Diet

It will also be helpful to know which flours to avoid. Steer clear of both wheat and rye flours, which are high in Fructans. Barley and soy flours are also high in Fructans, as well as galactooligosaccharides. Coconut sugar takes the cake in sorbitol content. Finally, amaranth and spelt flour are both generally high in FODMAP content.

Navigating Gluten-Free vs. Low FODMAP: Understanding the Difference

It can be helpful to distinguish that while there is overlap between FODMAP-friendly flours and gluten-free flours, gluten is a protein and thus is not a FODMAP. Following a gluten-free diet does not automatically mean it will also be FODMAP-friendly. If a product says gluten-free, you will still want to cross-reference with a list of FODMAP foods to make sure it doesn’t contain potential triggers. For example, a product made from coconut flour is technically gluten-free, but as established earlier, it is not FODMAP-friendly.  

Whether the adjustments to your baking are temporary or long-term, you can still enjoy tasty treats without worrying about GI distress. Know your gut, know your flours, and break out your apron for a little bit of baking fun.