Getting Started with Gluten Free & Low FODMAP Baking Food Online Australia

01 Oct ,2024

Getting Started with Gluten Free & Low FODMAP Baking

Baking is a tough gig for people with Coeliac Disease, Non-Coeliac Gluten Hypersensitivity and/or IBS and/or requiring a low FODMAP diet for IBS type symptom control.

Many gluten free baking products aren't necessarily low FODMAP and vise versa, and it can be complex & time-consuming trying to locate all the relevant baking ingredients in one place, to bake up your recipe from scratch.

What is a Gluten Free and Low FODMAP Diet?

Firstly, a gluten free diet is not the same as a low FODMAP diet. Gluten is a protein found in wheat, rye, barley, oats & triticale. FODMAPs are fermentable carbohydrates which are poorly absorbed in the gut, and cause undesirable symptoms in IBS sufferers due to visceral hypersensitivity in the gut. Tap HERE to learn more about the differences between diets.

Important Considerations in Baking for Gluten Intolerance & IBS

Gluten free baking requires a lot of well-thought out planning, especially for Coeliacs. Gluten-free flours possess unique properties i.e. and not all produce the same texture or consistency in producing the final product. Gluten free and low FODMAP binding ingredients include Xanthan Gum or Psyllium Husk, as these to mimic gluten's elasticity.

Gluten-free baking also requires moisture adjustments, so adding ingredients like yogurt, applesauce, or additional eggs can enhance texture and flavour. However, applesauce and yoghurt isn't always low FODMAP, so consider eggs or low FODMAP alternatives like Egg Replacers.

Often, gluten free bread & cake recipes need different baking times and temperatures, so it's important to monitor colour & texture to avoid overbaking and burning. Gluten free ingredients like almond, coconut and chickpea flour aren't low FODMAP in large amounts, and these ingredients are often used as gluten free flour substitutes.

Top Baking Mix Search Tips

Save time and buy a baking mix that is both gluten free and low FODMAP. Have them ready to go in the pantry for occasional emergencies and use the below guide to make finding a suitable baking mix as breezy as can be!

Check product labels: Products specifically labelled "gluten-free" and "low FODMAP" builds consumer confidence that they have been assessed and deemed suitable for both diets.

Look for certification logos like the Coeliac Australia Endorsement logo on gluten free products tested & certified gluten free. Look for the Monash University Low FODMAP Certified trademark logo and/or the FODMAP Friendly Food Program logo. These trademarks give you confidence that a product has been tested and certified low FODMAP at the recommended serving size.

Popular gluten free baking brands: Some brands cater to both diets, such as:
- Rick Grant: A range of unique baking mixes including Scone, Victoria Sponge and Bread Mixes.
- Bob’s Red Mill: Tap HERE to see gluten free and low FODMAP baking blends, as well as flours and binding ingredients.
- Yes You Can: Tap HERE to see gluten free and low FODMAP baking mixes for a range of delicious occasions.
- Well & Good: Tap HERE to see a huge range of gluten free and low FODMAP baking mixes.
- Orgran: A huge range of gluten free options, however not all are low FODMAP. See HERE for products which meet both criteria.

Health Food Stores & Local Supermarkets: Visit local health food stores or specialty gluten-free shops. Staff can often help you find suitable products. The Health Food aisles of supermarkets also stock may gluten free and/or low FODMAP certified products.
Online Retailers: Websites like GFNation, FodShop, Amazon, Catch, Ebay, and specialized health food stores often have a range of gluten-free and low FODMAP mixes available in-store and online. Visit GFNation at Factory 5, 30-32 Christensen Street Cheltenham VIC.
Consider making your own pre-mixes: Have them ready-to-use for special occasions. Include gluten free & low FODMAP flours like rice flour or almond flour combined with cornstarch or tapioca starch.
Consult a Dietitian with a specialty in both gluten free and low FODMAP diets. If you’re unsure or not confident, a Dietitian specialising in the implementation of these diets can offer personalized advice and product suggestions tailored to your specific nutritional needs.