Oat flour is becoming a popular alternative to all-purpose flour for a number of reasons, including cholesterol lowering and anti-diabetic benefits. But is oat flour low FODMAP?
FODMAP signifies Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. In short, these are more tricky for the small intestine to absorb, and therefore may negatively impact those who suffer from Irritable Bowel Syndrome (IBS).
You should only embark on a FODMAP diet on instruction from a medical professional, after being diagnosed with a condition such as IBS. If this describes you (or a loved one you’re supporting), read on!
So is oat flour low FODMAP?
While oat flour hasn’t been officially tested as a FODMAP, we know that oats are low FODMAP if eaten in low quantities.
Therefore it is generally understood that provided the oat flour is made using ground oats, it’s a low FODMAP option if eaten in small quantities. We recommend liaising with your physician regarding the best quantities for your diet, and if in doubt to start small and build up to determine your tolerance.
How oat flour is made
Oat flour is very easy to make and can be made at home with rolled oats and a blender.
It is made by quite simply adding rolled oats to a blender and blitzing for around 15 seconds. This should produce a fine, powdery flour consistency. (And incidentally, it’s a good way to ensure that you’ve created the flour to your specs and ingredient needs.)
You can also purchase oat flour from most major food retailers, but due to how quick and cheap it is to make, many people make their own at home.
Baking with oat flour
Oat flour is a popular ingredient in baking, as it is generally considered to be a healthier alternative to all-purpose flour.
This is because it contains fewer carbohydrates than typical wheat flour, and has a lower glycemic index of 44. This means oat flour can help you to regulate blood sugar and keep better control of your weight. (Of course, if you’re looking for a REALLY low glycemic flour, try almond flour.) Oat flour is also a high-protein flour, which of course helps keep that “full” feeling last longer.
It’s worth bearing in mind that oat flour is very absorbent, and is likely to make your recipes/batter on the dryer side. To combat this, you may need to use additional wet ingredients in your recipes such as eggs as a binding agent.
Oat flour is perfect for making pancakes, waffles, muffins, cakes, brownies, and fruit crumbles. We even have a great recipe using oat flour for gluten-free oatmeal cookies.
| Per 1 Cup Serving | Oat Flour | All-Purpose Flour |
| Substitution Ratio | 1:1.3 | N/A |
| Gluten-Free? | Somewhat | No |
| Glycemic Index | 44 | 85 |
| Carbs | 68g | 95 |
| Keto friendly? | No | No |
| Paleo-Friendly? | No | No |
| Liquid Absorbency | High | Medium |
| Best for baking | Pancakes, waffles, muffins, cakes, brownies, and fruit crumbles | Non-yeast recipes (cookies, biscuits, some breads) |
Diets that suit oat flour
Oat flour is a great choice for you if you are on a low-carb diet and want to monitor your blood sugar. It can help to lower cholesterol and reduce the likelihood of developing type 2 diabetes.
Providing that oat flour is made using gluten-free oats, it would therefore be suitable for those following a gluten-free diet. It’s worth checking labels when purchasing oat flour from a store, as it may have been manufactured in the same factories as gluten products which may cause an issue for some people.
It is not recommended for those following a keto diet due to the high levels of carbs found in oat flour. Those following paleo diets should also avoid oat flour as oats are a grain, and therefore are unsuitable for the paleo diet.
Here’s more information on the different types of flour out there.
FAQs
Take a look at some frequently asked questions below to learn more about oat flour as a FODMAP!
When consumed in small quantities, oat flour is generally considered to be good for those suffering from IBS. Oat flour contains a high amount of insoluble fiber, which can help to reduce some IBS symptoms – but please check with a physician to ensure it meets your specific health needs.
Oat milk is considered to be low FODMAP, provided it’s consumed in moderation. 1/2 of a cup of oat milk is considered to be low FODMAP – make sure to monitor your consumption of oat milk and double-check the ingredients if you have concerns.
Oats have been found to offer anti-inflammatory effects, therefore making oat flour a non-inflammatory product. If you have a very sensitive gluten intolerance you may want to double-check the ingredients of your oat flour and consume it in small amounts to avoid inflammation.
If over-eaten, oat flour may cause bloating as it contains high levels of soluble fiber. Soluble fiber can increase gas in the digestive system and cause bloating, so it’s important to consume oat flour in moderation.
Oat flour is not generally considered to be hard to digest. As it contains a lot of fiber, this makes it easier for the body to digest. It also tends to be broken down slowly by the digestive system, providing a good source of prolonged energy.
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