Tuesday, May 22, 2018

Low FODMaP Flour Mix

A good “all purpose” flour.  Unlike many gf flours, this has nutrients and fiber.  You aren’t just using something to mimic those favourite dainties, but actually adding something beneficial.


  • 2 cups tapioca starch 
  • 2 cups corn starch
  • 2 cups almond flour (or quinoa but not as nice)
  • 2 cups oat flour (blend oats in blender till fine)
  • 8 cups brown rice flour 
  • 4 cups buckwheat flour (regular or light)
  • 2 cups sweet rice flour 
  • 2 cups potato starch 

Combine all and store in air tight container.  Use in 2 to 3 months, the cooler you store it, the longer you can store it.  Variety is your friend when cooking gluten free or in this case ‘low FODMaP’.  Yields: 24 cups

Note: this is less than 2 almonds and less than 2 Tbsp oats per 1/2 cup.  Just bare this in mind when making recipes that call for oats and almonds.  You’ll need to factor in these amounts to stay low FODMAP.

Buckwheat, almond, and oat make this a nutritious flour.  Many prepackaged gluten free flours are void of nutrients and mostly empty calories. If you can tolerate more almond, I’d add another 2-4 cups for even more nutrition, protein, and fiber.

No comments: