16 Greatest Low FODMAP Gluten Free Recipes (2024)

FAQs

Is Bob's Red Mill All Purpose gluten-free flour low FODMAP? ›

This product has 1 ingredient that is high FODMAP and 1 ingredient that may be high FODMAP.

Gluten is not a FODMAP. One of the most persistent myths about low-FODMAP diets is that the diet must be gluten-free. Not true. It's an understandable mistake, because wheat, barley and rye are significant dietary sources of both gluten and FODMAPs.

Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.

Bob's Red Mill Gluten Free 1 To 1 Baking Flour. This product is likely low FODMAP.

You can replace regular wheat flour with the Gluten Free All Purpose Flour 1:1, with the addition of Xanthan Gum for best results. Yeasted breads are a little more difficult and may require the addition of eggs, vinegar and possibly more liquid.

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.

But there's good news: You can eat pizza on a low FODMAP diet, you just have to choose the right ingredients and be very mindful of your portion size! Learn more about what a low FODMAP diet entails and how to make a pizza that will be easy on your gut.

Some places offer gluten-free and traditional sourdough pizza crusts suitable for the low FODMAP diet. Please note being gluten free does not automatically make a food low in FODMAPs. Some gluten-free pizzas use high FODMAP ingredients so always ask the waiter before ordering.

White wheat, whole wheat and spelt sourdough are all considered Low FODMAP. The white and whole wheat varieties become low FODMAP with the fermentation process, while spelt flour has a naturally lower fructan content. If your bread has a label, look to see if the word “yeast” is included.

Can gluten-free make IBS worse? ›

Most studies showed IBS patients who followed a gluten-free diet experienced symptomatic relief rather than distress. But the only way to find out if this diet will make your symptoms better or worse is to try it under the supervision of a health professional.

Popcorn is naturally low in FODMAPs, making it a suitable food for people on a low FODMAP diet to manage their symptoms. A low FODMAP serving of popcorn is up to 7 cups (56 grams) of popped popcorn.

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

Peanut butter is a low FODMAP food. In its simplest form, it is just made of dry roasted peanuts, salt and oil, all of which are allowed on a low FODMAP diet. However, some brands add refined sugar and flavourings to enhance the peanut butter's taste.

Gluten free products are sometimes recommended on the low FODMAP diet as they remove fructan-containing wheat, rye and barley from our daily diets. This can significantly reduce our intake of fructans and overall level of FODMAPs.

Gluten is not a FODMAP and therefore does not necessarily mean that the flour will be low in FODMAPs. However, gluten-free foods are often low in the FODMAP fructans. You can purchase flours from gluten-free brands that use a mixture of low flours, such as rice flour, potato, and tapioca starch.

This gluten free flour mix is made with garbanzo bean flour, potato starch, whole grain white sorghum flour, tapioca flour and fava bean flour. It's a fantastic option for people with celiac disease or a gluten sensitivity.

Bob's Red Mill Gluten Free All Purpose Baking Flour (0.25 cup) contains 22g total carbs, 19g net carbs, 1g fat, 3g protein, and 100 calories.