Gram flour and fodmaps: the essential guide for managing ibs and other digestive issues
What To Know
- While gram flour is considered high FODMAP, it is possible to use it in small amounts on a low FODMAP diet.
- Gram flour is a high FODMAP food, but it can be consumed in moderation on a low FODMAP diet.
- Can I use gram flour as a substitute for wheat flour in all recipes.
Gram flour, also known as besan, is a popular ingredient in many Indian and Middle Eastern cuisines. It is made from ground chickpeas and is a source of protein, fiber, and iron. However, for those following a low FODMAP diet, it is crucial to know if gram flour is high FODMAP.
What is FODMAP?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are short-chain carbohydrates that are poorly absorbed by the small intestine and can cause digestive symptoms such as gas, bloating, and abdominal pain in people with irritable bowel syndrome (IBS).
Is Gram Flour High FODMAP?
According to Monash University, the leading authority on the FODMAP diet, gram flour is considered high FODMAP. A serving of 1/4 cup (30g) of gram flour contains approximately 4.5g of FODMAPs, which is above the recommended daily intake of 2g for people with IBS.
High FODMAP Components in Gram Flour
The high FODMAP content in gram flour is primarily due to the presence of galacto-oligosaccharides (GOS), a type of fructan. Fructans are a type of fermentable carbohydrate that can cause digestive distress in individuals with IBS.
Symptoms of High FODMAP Intake
Consuming high FODMAP foods can trigger digestive symptoms such as:
- Gas
- Bloating
- Abdominal pain
- Diarrhea
- Constipation
Alternatives to Gram Flour
If you are on a low FODMAP diet and want to avoid gram flour, there are several alternatives you can use:
- Chickpea flour: Made from ground chickpeas, but lower in FODMAPs than gram flour.
- Lentil flour: A good source of protein and fiber, and low in FODMAPs.
- Almond flour: Made from ground almonds, and naturally low in FODMAPs.
- Coconut flour: High in fiber and low in FODMAPs, but has a distinct flavor.
Using Gram Flour on a Low FODMAP Diet
While gram flour is considered high FODMAP, it is possible to use it in small amounts on a low FODMAP diet. The key is to use it in moderation and to avoid consuming other high FODMAP foods at the same time. Here are some tips:
- Use no more than 1/8 cup (15g) of gram flour per serving.
- Pair it with low FODMAP foods, such as vegetables, lean protein, and gluten-free grains.
- Avoid using gram flour in combination with other high FODMAP foods, such as onion, garlic, or legumes.
Takeaways: Navigating Gram Flour on a Low FODMAP Diet
Gram flour is a high FODMAP food, but it can be consumed in moderation on a low FODMAP diet. By using it in small amounts and pairing it with low FODMAP foods, you can enjoy the benefits of gram flour without triggering digestive symptoms.
Questions You May Have
Q: Is gram flour the same as chickpea flour?
A: No, gram flour is made from ground chickpeas, while chickpea flour is made from whole chickpeas. Gram flour has a finer texture and a slightly different flavor than chickpea flour.
Q: Can I use gram flour as a substitute for wheat flour in all recipes?
A: No, gram flour is not a suitable substitute for wheat flour in all recipes. It has a different texture and flavor, so it may not produce the same results.
Q: What are some low FODMAP recipes that use gram flour?
A: Here are some low FODMAP recipes that use gram flour:
- Gram flour pancakes
- Gram flour omelet
- Gram flour and vegetable fritters
