What To Know
- According to the Monash University FODMAP app, a serving size of 1/4 cup (30g) of whole grain sorghum flour is low FODMAP.
- If you’re looking for a low FODMAP flour that is also high in fiber and nutrients, whole grain sorghum flour is a great choice.
- It can be used in a variety of recipes and is a good option for people with celiac disease or gluten intolerance.
If you’re following a low FODMAP diet, you’re probably constantly searching for new and safe ingredients. Whole grain sorghum flour is a popular choice for gluten-free baking, but it’s important to know if it’s low FODMAP before you incorporate it into your diet.
What is Whole Grain Sorghum Flour?
Whole grain sorghum flour is made from the whole sorghum grain, including the bran, germ, and endosperm. It’s a good source of fiber, protein, and vitamins. Sorghum flour is also naturally gluten-free, making it a suitable option for people with celiac disease or gluten intolerance.
Is Whole Grain Sorghum Flour Low FODMAP?
The answer is yes, whole grain sorghum flour is low FODMAP. According to the Monash University FODMAP app, a serving size of 1/4 cup (30g) of whole grain sorghum flour is low FODMAP. This means that most people with IBS can tolerate this amount of sorghum flour without experiencing any digestive symptoms.
Why is Whole Grain Sorghum Flour Low FODMAP?
Sorghum flour is low in FODMAPs because it contains low levels of the following FODMAPs:
- Fructose
- Glucose
- Fructans
- Galacto-oligosaccharides (GOS)
Benefits of Whole Grain Sorghum Flour
In addition to being low FODMAP, whole grain sorghum flour offers several other benefits, including:
- High in fiber: Sorghum flour is a good source of dietary fiber, which can help to regulate digestion and lower cholesterol levels.
- Good source of protein: Sorghum flour is a good source of plant-based protein, making it a good choice for vegetarians and vegans.
- Rich in vitamins and minerals: Sorghum flour is a good source of vitamins and minerals, including iron, magnesium, and potassium.
- Gluten-free: Sorghum flour is naturally gluten-free, making it a suitable option for people with celiac disease or gluten intolerance.
How to Use Whole Grain Sorghum Flour
Whole grain sorghum flour can be used in a variety of recipes, including:
- Breads
- Muffins
- Cookies
- Pancakes
- Waffles
- Pizza crust
- Tortillas
Where to Find Whole Grain Sorghum Flour
Whole grain sorghum flour can be found at most health food stores and online retailers.
Final Note
If you’re looking for a low FODMAP flour that is also high in fiber and nutrients, whole grain sorghum flour is a great choice. It can be used in a variety of recipes and is a good option for people with celiac disease or gluten intolerance.
FAQ
Q: How much whole grain sorghum flour can I eat on a low FODMAP diet?
A: A serving size of 1/4 cup (30g) of whole grain sorghum flour is low FODMAP.
Q: Can I use whole grain sorghum flour to make bread?
A: Yes, whole grain sorghum flour can be used to make bread. However, it is important to note that sorghum flour is not as absorbent as wheat flour, so you may need to adjust your recipe accordingly.
Q: Is whole grain sorghum flour the same as white sorghum flour?
A: No, whole grain sorghum flour is made from the whole sorghum grain, including the bran, germ, and endosperm. White sorghum flour is made from the endosperm only and is not as nutritious as whole grain sorghum flour.
