‘Blend 7’ All purpose low FODMAP gluten-free flour mix

Most gluten-free flour mixes aren’t very healthy – they’re all starch and no substance. This gluten-free flour blend includes low FODMAP gluten-free grains that are high in fibre and protein so that your everyday baking will be healthier, while keeping the tummy happy.

Makes: 1kg of ‘all purpose’ wholemeal flour

Serving size: depends on the recipe that you use it in, however up to 100g flour per serve would be low FODMAP.

Special equipment: none required

Ingredients

· 200g millet flour

· 200g sorghum flour

· 100g brown rice flour

· 100g buckwheat flour

· 150g potato starch

· 150g white rice flour

100g tapioca flour/starch (or arrowroot flour

Method

1. Grab a very large bowl that holds at least 3 litres and a sieve. Place the bowl on a set of electronic scales, with the sieve over the bowl, and weigh each flour directly into the sieve one after the other.

2. Use a large balloon whisk to whisk the flours together for at least 2 minutes. It’s absolutely essential that the flours are thoroughly mixed and evenly dispersed. Note: this will stir up some flour dust that will settle on the bench and floor, so be careful in case your floor gets slippery. Transfer to a well-sealed container for storage.

To use the flour blend:

When using this flour blend for baked goods, I’ve found that for every “1 cup of flour” that a standard recipe calls for, I need to use 140g of this flour blend. This is basically 1 cup, but it’s best more accurate to weigh the flour.

A note about gums:

To make this flour blend work properly in baking, a gum needs to be added (just as would normally be added to commercially available gluten-free flour mixes). I don’t add gum to the flour blend though. I prefer to add the gum, and any raising agents (e.g. baking powder), when actually baking. As a general rule though, when baking I add:

½ tsp guar gum for every ‘cup’ of flour, regardless of whether the recipe calls for plain (all-purpose) or self-raising (self-rising) flour.
1 tsp of gluten-free baking powder for every ‘cup’ of flour, but only if the recipe calls for self-raising (self-rising) flour.

Ingredient Notes

All of the flours and starches are naturally gluten-free, making it suitable for a gluten-free diet. However if you do have coeliac disease, make sure that you check the labels to ensure the flours are completely free from gluten.
Most of these flours and starches can be purchased from the health food aisle of the supermarket, otherwise you can find them in health food stores.
Additional information about this recipe can be found here.

This recipe was created by Dr Glenda Bishop, a Registered Nutritionist, neuroscientist, wellness coach and educator who helps people with Irritable Bowel Syndrome to live a less irritable life. On her blog, A Less Irritable Life, Glenda shares practical and fuss-free strategies for managing IBS and simplifying a low FODMAP diet, including recipes that are low FODMAP, gluten-free and dairy-free. Glenda’s mission is helping people to discover their own personalised solution for living a happy life with IBS.

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