Making All-Purpose Low FODMAP Gluten-Free Flour Blend
Are you looking for a DIY low FODMAP, gluten-free flour blend that does include gums? Then this FODMAP Everyday® All-Purpose Low FODMAP Gluten-Free Flour is for you.
This blend is meant to mimic Bob’s Red Mill Gluten-Free 1 to 1 Baking Flour, which does contain xanthan gum, and which we like very much in the Test Kitchen.
If you are looking for a DIY blend without gums, please check out our Gum Free Low FODMAP Gluten-Free Flour Blend.
If you are interesting in reading about gums, check out our Are Xanthan Gum & Guar Gum Low FODMAP?
Want to read more about choosing low FODMAP Flours? We have an article.
If you enjoy reading about flour comparisons in detail, check out Annalise Roberts’ blog, My Gluten Free Table.
Let’s Learn To Make All-Purpose Low FODMAP Gluten-Free Flour!
FODMAP Everyday® All-Purpose Low FODMAP Gluten-Free Flour
This is a DIY version of Bob's Red Mill Gluten-Free 1 to 1 Baking Flour, which does contain xanthan gum. We call this our FODMAP Everyday® All-Purpose Low FODMAP Gluten-Free Flour.
Low FODMAP Serving Size Info: Makes about 4 cups (800 g); serving size ½ cup (50g)
Ingredients:
- 1 cup (204 g) sweet white rice flour, such as Bob's Red Mill Sweet White Rice Flour
- 1 cup (160 g) brown rice flour, such as Bob's Red Mill Brown Rice Flour
- 1 cup (192 g) potato starch, (not potato flour) such as Bob's Red Mill Potato Starch
- 1/2 cup (68 g) sorghum flour
- 1/2 cup (60 g) tapioca flour or tapioca starch
- 2 teaspoons xanthan gum
Preparation:
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Simply whisk the ingredients together very well. Store at cool room temperature in an airtight jar.
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Whisk again before measuring to use in recipes. Use within 3 months.
Notes:
Tips
- Brands of rice flour vary considerably in taste and texture and even color. I highly recommend using the brands listed for the best results.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Hi, can you pls provide where to easily buy potatoe starch because even when I ask at health food stores that carry the full range of gf flours they say potatoe flour and potatoe starch are the same product?????
Hi Jaine, potato flour and potato starch are NOT the same thing. Potato flour is basically cooked and dried potato flesh that is all ground up to a floury consistency; it has a slightly beige color. Potatoes contain starch, and potato starch is made from extracting the starch from potatoes and then it is dried and ground; this product is fairly bright white and it is pure starch. Potato flour contains protein and fiber and these two products do not look, taste or act the same in recipes at all. Bob’s Red Mill and Authentic Foods makes potato starch that we recommend. I am not sure where you live but we also have Manischewitz brand in basic supermarkets, too. It could be that the people you have spoken to are confused with tapioca flour and tapioca starch, as these are all called for in many gluten-free recipes. In this case, both tapioca starch and flour ARE the same thing, being a dried, ground flour made from cassava.
Here is a quick link to the Bob’s Red Mill Potato Starch on Amazon- if you use them.
I don’t want to use rice flour in food I eat daily because of reported arsenic
I have made a mix without rice flour and it is ok. Do you have a flour recipe without rice flour? Yours might he better.
Hi Martha, I do not have a rice-free m mixture at this time although we might consider developing one in the future. The most recent FDA studies from 2016 make very prudent, though not alarmist, suggestions. Yes, many foods contain arsenic and some more than others. Everyone has to make up their own minds about what they ingest. At this time we do not have an issue with healthy adults eating rice or rice based products as part of a well-rounded diet. To quote the study, “Based on the currently available data and scientific literature, the FDA’s advice for consumers, including pregnant women, is to eat a well-balanced diet for good nutrition and to minimize potential adverse consequences from consuming an excess of any one food. Additionally, parents should follow the advice of the American Academy of Pediatrics and feed their infants and toddlers a variety of grains as part of a well-balanced diet.” If you read the complete study you might decide that it is as not as big of an issue as you once thought. Now, of course we all have to overlay our FODMAP needs, as well. One suggestion we have, if you should decide to include rice again in your diet, would be to buy your rice and any rice based products from reputable brands. And as for baking with a flour blend, we will continue to do so AND also recommend that these baked treats are occasional indulgences. Whether a family member is following the FODMAP diet or not, we aren’t eating brownies everyday – even if we might want too:) Hope this is helpful. The reason, by the way, pretty much all commercial blends – and our blend – contain rice flour is because it provides a certain texture that we find helpful in mimicking classic wheat flour.
Thanks for this recipe! I would like to use guar gum instead of xanthan. Is it a 1:1 substitution by volume?
P.S. There is some (currently weak) evidence suggesting that guar gum (because of the fiber and because it acts as a prebiotic) may help with Irritable Bowel Syndrome (IBS). Since guar gum is a proven binding and thickening agent in the absence of gluten, I plan to use this as much as I can when baking.
Hi there, we are aware of the guar gum research in relation to IBS. Two things: xanthin gum is not a FODMAP issue and, more to the point, I have not tested the recipe with guar gum, so I cannot attest to the effects. If you try it, do let me know. There is interesting info HERE
Thanks for getting back to me. I could not find guar gum after checking a few supermarkets and a couple of health food stores. Closest I could find is xanthan gum and psyllium husk. I will let you know what happens if I manage to find guar gum (or if I attempt this recipe with psyllium, which is probably a bad idea).
It is available online HERE
Thanks for the link Dédé but I’m not in the US. I’m actually quite far and thus the cost of ordering from amazon is prohibitive. I will try to find it online though, good idea, maybe another country in my area.
Where are you? Guar gum as a supplement will most likely be available.
Sorry for not replying earlier. I don’t get a notification email when I receive a reply for some reason.
I’m on an island in the Mediterranean. Being an island it’s a bit harder to get things here sometimes. I finally found guar gum in a local less known health store. It’s in powder form, not the partially hydrolyzed (PHGG) form that seems to be helping with IBS etc, but that’s all I could find for now.
Anyway, I will try your recipe without any gum, and add as much guar gum as needed according to the recipe at hand. That Bob’s Red Mill link you mentioned is really helpful for that. I will let you know once I bake something. <3
Very exciting! Looking forward to hearing about your experiments.