‘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
· 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
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.
- 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.