Low FODMAP Flour

It’s the starch in wheat which causes the problems for a low fodmap diet. Taking the gluten free option, which obviously doesn’t have wheat, can be a solution – except that the binding agent used in a lot of GF food is vegetable gum 412, or guar gum. Guar gum is high fodmap! So all the gluten free breads in my local supermarket, plus my favourite coconut nice cream, as well as the gluten free flour I bought (!!!!!!)… they’ve all got guar gum in them. Therefore, they’re off for at least the next four weeks. Damnit.

I found this article written by a pastry chef about low fodmap flours (it’s worth a read!) and adjusted it for what I could find. I also put some gluten flour in to help it bind. I bought mine from Piko Wholefoods for about $32 all up.


  • 1 cup White Rice Flour
  • 1 cup Sorghum Flour
  • 1 cup Tapioca Flour/Starch
  • 1 cup Coconut Flour
  • 1 + 1/2 tablespoon Gluten Flour


  1. Sift each of the flours into an airtight container
  2. Put the lid on.
  3. Shakey shakey shake shake
  4. Go crazy!

So far I have made blueberry muffins and blueberry pancakes (I’m on a blueberry buzz obviously) and both were delicious. Just don’t expect it to taste like normal flour! Also I’m pretty sure it’s more absorbent than normal flour so recipes might take a bit of extra liquid.

I’ll keep you posted with what else I put it in and maybe I’ll remember to take photos of my food before just nomming it away!

M x

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