Rice flour is a common substitute for wheat flour, as it is low in fat and high in protein – but is rice flour low FODMAP?
The word FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols – quite a mouthful, right?! Each of these are short-chain carbohydrates that are believed to be difficult for some people to digest, as the small intestine can struggle to absorb these carbohydrates. If you suffer from a bowel condition such as Irritable Bowel Syndrome (IBS), you may find low FODMAP foods easier to digest.
Please note that you shouldn’t commence a low FODMAP diet unless under instruction from a medical physician.
So is rice flour low FODMAP?
Rice flour is considered to be low FODMAP, which is great news if you’re following a low FODMAP diet. However, it is worth bearing in mind that rice flour is only considered to be low FODMAP if it’s eaten in normal quantities.
2/3 of a cup of rice flour is considered to be low FODMAP – too much rice flour and this would no longer be considered low FODMAP.
If you require a low FODMAP diet, we strongly recommend liaising with a medical professional before integrating rice flour into your diet.
How rice flour is made
Unsurprisingly, rice flour is made from rice. It can be made with either white or brown rice, and involves removing the husk of rice to obtain raw rice, before it’s ground down to create a flour consistency.
You can even make your own rice flour at home. All you’d need is uncooked rice and a food processor/blender. You could even use a coffee grinder!
Simply add 1 or 2 cups of rice into your tool of choice and grind the rice until you achieve a powder consistency. Using the highest setting on your blender/food processor should ensure that you won’t have big chunks in your rice flour.
Baking with rice flour
Many people like to bake with rice flour as it’s a great gluten-free alternative to all-purpose flour. This makes it a great choice for those suffering from gluten sensitivities such as coeliac disease or Irritable Bowel Syndrome (IBS).
It has a similar consistency to wheat flour, giving it a substitution ratio of 1:1. However, it has a slightly higher glycemic index of 95, so if you’re monitoring your blood sugar rice flour may be one to avoid. If you’re looking for an alternative to all-purpose flour that has a lower glycemic index, check out coconut flour!
If you enjoy baking with different recipes, you’ll find many rice flour recipes available online. These will include steps for making pancakes, rice cakes, bread, cookies, cakes, shortbread, muffins, and many more delicious baked goods.
| Per 1 Cup Serving | Rice Flour | All-Purpose Flour |
| Substitution Ratio | 1:1 | N/A |
| Gluten-Free? | Yes | No |
| Glycemic Index | 95 | 85 |
| Carbs | 127g | 95g |
| Keto friendly? | No | No |
| Paleo-Friendly? | No | No |
| Liquid Absorbency | Medium | Medium |
| Best for baking | Pancakes, rice cakes, bread, cookies, cakes, shortbread, muffins | Non-yeast recipes (cookies, biscuits, some breads) |
Diets that suit rice flour
Those looking for a gluten-free alternative will be best suite to rice flour, as it’s naturally gluten-free and therefore suitable for those following a gluten-free diet.
We wouldn’t recommend consuming rice flour if you’re following a keto diet, as it contains 127g of carbohydrates in every 1 cup serving. It is therefore not suitable for keto diets.
It also wouldn’t be allowed on the paleo diet, as it’s a grain, and grains aren’t permitted for those eating a paleo diet. Coconut flour is a suitable alternative if you’re looking for paleo-suitable flour – check out our recipe for paleo coconut flour muffins via our blog!
FAQs
We’ve put together a few short FAQs for those of you that want to learn more about rice flour and its uses. Check them out below!
Rice flour is good for those following a gluten-free diet, as it’s a naturally gluten-free flour product. It can also be used to thicken soups, sauces, and gravy. Brown rice flour is also very rich in fiber and may help to reduce cholesterol levels.
Essentially yes, rice flour is powdered rice. Rice flour is ultimately blended rice – however, this can be milled at different levels to create coarse, semi-coarse, fine, or super-fine rice flour.
As rice flour is naturally gluten-free, rice flour is, therefore, suitable for those suffering from coeliac disease. However, we strongly recommend consulting with your medical physician before adding new food items to your diet including rice flour, if you have coeliac disease or other gut sensitivities.
Rice flour (in particular brown rice flour) can be seen as healthier than all-purpose flour as it’s high in fiber, and gluten-free, plus it contains choline which helps to promote healthy liver function.
It isn’t considered as healthy as other gluten-free flour available on the market, as it has a high glycemic index of 95 and contains 127g of carbohydrates per 1 cup serving. If you’re looking for a healthier gluten-free flour than rice flour, we recommend checking out cassava flour. Cassava flour has a lower glycemic index of 46, plus it’s gluten-free, paleo-friendly, and slightly lower in carbs.
Rice starch doesn’t contain gluten, and therefore would be considered safe for coeliacs to eat.
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