Is Buckwheat Flour Low FODMAP?

Buckwheat is a great alternative to types of flour that contain wheat. It’s one of the grains used in many gluten-free foods which is fab but what we are really wondering is, is buckwheat flour low FODMAP? Wouldn’t it be perfect if it was?

Yes, buckwheat flour is low FODMAP as long as you keep your portions within the recommended guidelines of 100 grams per portion. Perfect for ensuring you can continue to bake, even when following a low FODMAP diet.

Buckwheat Flour on a FODMAP Diet

Buckwheat flour is made in the same way that lots of other types of flour are made. The seeds from the buckwheat plant are taken and ground down to form a fine powder.

You can get buckwheat flour in both whole flour and white flour types so you can still have your favourite type of flour.

You shouldn’t expect it to be exactly the same, there may be some difference in flavour and texture but these won’t be detrimental to your cooking. It might even give your recipes a new flavour that you will love. 

What is a Low FODMAP Buckwheat Flour Portion?

Unfortunately, even though buckwheat flour is low in FODMAPs you will still have to watch your portion sizes.

The recommended portion to keep buckwheat flour low in FODMAPs is about 100 grams. Remember this when using it for baking. The total portion size, once your baked goods are divided, should amount to less than 100 grams to be safe. 

Limit your portions of buckwheat flour to around 100 grams per serving

Is Buckwheat Flour IBS-Friendly?

In general, buckwheat flour is known to be IBS-friendly which means you can knock together cakes and other baked goods using buckwheat flour knowing that it will be safe to eat.

This is mainly because buckwheat flour is gluten-free and it’s gluten that is known to cause severe bloating in IBS sufferers.

Tips for Eating Buckwheat Flour on a Low FODMAP Diet

Consuming buckwheat flour when following a low FODMAP diet isn’t too challenging. There are a couple of things to bear in mind, however:

Simply Swap Into Recipes
Although the flavour is likely to change, you can simply swap normal flour in recipes with buckwheat flour to make them FODMAP-friendly and gluten-free.

Consider Portions Carefully
If a cake calls for 500g of flour then you’ll need to ensure you only eat, at most, 20% of the cake to keep your portions below 100g. This is why it can be easier to make cupcakes ensuring, when broken down, each cupcake contains less than 100g.

How to Use Buckwheat Flour

Buckwheat has a slightly different flavour and texture to the flour you may be used to but it is still versatile to use in most places that you would usually use wheat flour. Here are some ideas: 

Alternative to Gluten Flour in Baking

The most obvious and best use of buckwheat flour is in your baking. Most recipes that call for flour can be substituted with this gluten-free alternative.

With so many people who suffer from the effects of FODMAPs also being gluten intolerant this is great news! 

Gluten-Free Crackers

Crackers for cheese and snacks are often difficult to get hold of if you have food intolerances.

Luckily, buckwheat flour makes great flavoured crackers and are easy to make too. All you need to do is find your favourite cracker recipe and substitute the wheat flour for buckwheat flour. 

Gluten-Free buckwheat Bread

Bread is another area of food products that can cause problems on a restrictive diet.

But, if you have a breadmaker at home or the time to make your own bread you can make some delicious buckwheat loaves of bread that won’t have the same amount of gluten or FODMAPs as your usual loaf of bread. 

Low FODMAP Buckwheat Flour Recipes

If you’re looking for delicious recipes containing buckwheat flour that are low FODMAP then give these a go:

Other Questions

Below are a couple of questions you may want to read as they’re often asked when discussing whether buckwheat flour is low FODMAP:

Is Flour Low FODMAP?

When a recipe calls for flour it is usually asking for wheat flour. This is the standard type most of us are used to. Unfortunately not only does this flour contain gluten but it is also a high FODMAP. Be very careful when using flour on your low FODMAP diet. 

Is Buckwheat Pasta Low FODMAP?

If you can get hold of buckwheat pasta then it is a low FODMAP food. You won’t have to miss out on your favourite pasta dishes after all! On top of being low FODMAP, this type of pasta is also relatively high in both protein and fibre. 

Final Summary

If you are looking for an alternative to wheat flour which is high in FODMAP’s and contains gluten then buckwheat flour is a great option.

Not only is it gluten-free but if you ensure you keep your portions within the recommended 100 grams then it is low FODMAP too. Perfect for those who love to bake or eat baked goods. 

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