Benefits of low FODMAP and gluten free flours

Low FODMAP Gluten Free Flour - We create, sell and ship everywhere in Canada the well known La Merveilleuse, which is an all-purpose flour that fits the need of those looking to reduce their FODMAP intake on a daily basis. We also have a variety of low FODMAP bread mixes and sliced breads. Our products are all gluten free, organic, highly nutritious and just taste delicious. www.cuisinelangelique.com/en/

In 2022, more people than ever in Canada are dealing with mild to severe digestive problems ranging from SIBO to IBS. Even if you haven't been diagnosed by a health specialist, chances are that you experience symptoms like stomach pain, bloating, gas production, nausea and diarrhea on a daily basis. Fact is that poor quality industrial breads, pizza crusts, tortillas, donuts, muffins and cereals contain a lot of insoluble starches and super high level of FODMAPs.

What is FODMAP?

It's related to "short-chain" sugars (more precisely carbohydrates) that are hard hard to absorb by the intestine. The acronym stands for fermentable oligosaccharides disaccharides monosaccharides polyols. The more you ingest FODMAPs, the more your body is required to produce enzymes in order to break down those sugars and force them to rapidly pass through the intestinal wall. When it fails, a considerable amount of fermented gut bacteria start to stack up and that's when things go wrong : constipation, irritable bowel syndrome, pains, bloating, flatulence...

What is a low in FODMAP diet?

Eliminating the short-chain sugars is the best way to quickly improve your digestive condition but it's not easy to achieve such a goal because FODMAPs are truely everywhere and it's not related to the quality of food items but their natural composition. For example, garlic, onions, apples, peaches, honey, almonds, pistachios, and green peas are very high in FODMAPs. Is it possible (or recommended) to avoid them? It's not realistic. But you can consume them in moderation as well as switching as much as possible to FODMAP friendly food and ingredients like namaste flours and baking mixes, brown rice tortillas, lactose free milk (like coconut milk), etc. Fruits that contain less fructans like grapes, oranges and cantaloupe are also a good way to go.

If you restrict yourself to a list of low or no FODMAP food items, calcium, fiber and mineral deficiencies are very probable and that's why nutritionists say "low FODMAP diet" and not "no FODMAP diet". Making mistakes could also literally damage the state and performance of your gut flora. And several cases, it might even lead to rectal bleeding, Celiac disease, bowel cancer...

What flour is low in FODMAP?

Without compromising the health benefits of a high intake of essential nutrients, omega-3 and fatty acids (polyunsaturated acids), you normally make a safe bet when going with an all-purpose flour made from brown rice, buckwheat, tapioca starch, flaxseeds, amaranth, sorghum, millet, teff (a less known cereal grain front Eastern Africa), and/or quinoa. It's a gluten free flour that you can use for cooking as well as baking.

If you are a fan of homemade donuts, pizzas, buns or cinnamon rolls, you have to know that yeast is high in FODMAP but you can achieve a nice "raised" result by replacing it with pectin.

Why gluten-free flours are so popular in Canada?

Gluten-free flours and bakery products are becoming more popular among people who have celiac disease, gluten intolerance, or gluten sensitivity. These conditions cause adverse reactions to gluten, a protein found in wheat, barley, rye, and some other grains. Gluten can damage the small intestine and cause symptoms such as diarrhea, bloating, gas, abdominal pain, fatigue, and weight loss. By avoiding gluten, people with these conditions can improve their digestive health and overall well-being.

Some of the common gluten-free flours that are used for baking are rice flour, almond flour, coconut flour, buckwheat flour, and oat flour. https://www.cuisinelangelique.com/en/online-store/flours

These have different properties and nutritional values than wheat flour, so they may require adjustments in the recipes. For example, rice flour is light and fine, but it can be dry and crumbly. Almond flour is rich in protein and healthy fats, but it can be dense and moist. Coconut flour is high in fiber and low in carbohydrates, but it can be absorbent and need more liquid. Buckwheat flour is nutty and earthy, but it can be dark and bitter. Oat flour is soft and fluffy, but it can be sticky and glutenous.

Gluten-free bakery products can be made with these flours or with ready-made gluten-free baking mixes that contain various ingredients such as starches, gums, leavening agents, and sweeteners. Some of the popular gluten-free bakery products are breads, muffins, cakes, cookies, brownies, pies, and pastries. These products can be enjoyed by people who follow a gluten-free diet or by anyone who wants to try something different.

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