Sorghum flour is a 100% natural flour, which is highly popular among those following gluten-free diets – but is sorghum flour low FODMAP?
Let’s start by defining ‘FODMAP’. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols – short-chain carbohydrates that are believed to be tricky for the small intestine to absorb. If you suffer from a bowel condition such as Irritable Bowel Syndrome (IBS), FODMAPs may cause irritation and unpleasant symptoms for you.
We advise only commencing a low FODMAP diet on instruction from a medical professional, such as your physician or GP.
So is sorghum flour low FODMAP?
Sorghum flour is low FODMAP, providing that it’s consumed in a normal serving. For example, a serving of 2/3 of a cup of sorghum flour would be considered low FODMAP.
If you’re following a low FODMAP diet, sorghum flour would be therefore suitable – however, we recommend discussing this with your physician before entering anything new into your diet.
How sorghum flour is made
Sorghum flour is made by grinding down the whole-grain kernel of sorghum. Sorghum is a cereal grain found predominantly in certain plants in Australasia and Africa.
It can be bought in stores, or you can even make it at home! All you’d need is whole sorghum grain and a food processor/blender. Simply grind the grain for around 5 minutes to create a fine flour consistency.
Sorghum flour is known for its fine consistency, making it popular when added to baked recipes – more on this coming up!
Baking with sorghum flour
Sorghum flour is becoming ever-popular among bakers, particularly those who are seeking baked goods that are gluten-free.
Its glycemic index is lower than that of all-purpose flour, making it a healthier option when it comes to monitoring sugar levels when baking.
Sorghum flour has high liquid absorbency, which can often result in a dryer batter than when using wheat flour. You may find you need to introduce more eggs/wet ingredients to counteract the high absorbency.
Popular recipes that include sorghum flour include cookies, muffins, pie crusts, scones, pancakes, and cakes. You can also use sorghum flour to make different kinds of gluten-free bread such as fruit loaves and focaccia.
If you’d like more gluten-free baking ideas, check out our blog – there’s a great gluten-free raisin cookies recipe you’ll love!
| Per 1 Cup Serving | Sorghum Flour | All-Purpose Flour |
| Substitution Ratio | 1:1 | N/A |
| Gluten-Free? | Yes | No |
| Glycemic Index | 70 | 85 |
| Carbs | 92g | 95g |
| Keto friendly? | No | No |
| Paleo-Friendly? | No | No |
| Liquid Absorbency | High | Medium |
| Best for baking | Cookies, muffins, scones, pie crusts, pancakes, bread, cakes | Non-yeast recipes (cookies, biscuits, some breads) |
Diets that suit sorghum flour
Sorghum flour is best suited to those following a gluten-free diet, as sorghum flour is naturally gluten-free.
Those suffering from coeliac disease or IBS may find sorghum flour a helpful, gluten-free alternative to wheat flour – however, we do advise liaising with your medical practitioner before introducing sorghum flour to your diet, to reduce the risk of negative side effects.
Sorghum flour is not suitable for those following a keto diet due to the large amounts of carbs it contains. It also wouldn’t be allowed for those following a strict paleo diet, as sorghum flour is a grain and therefore restricted when following a paleo diet. For an alternative to sorghum flour that is both keto and paleo-friendly, check out coconut flour!
For more information on the different types of flour available, take a look at our blog.
FAQs
Here’s a short list of frequently asked questions to further your knowledge of sorghum flour!
Sorghum flour is good for those with gluten intolerances, as it is a naturally gluten-free flour. It is good as a substitution for wheat flour when making cookies, muffins, scones, and different types of bread.
Sorghum flour is generally considered to be healthier than wheat flour, as it is lower in carbs, offers a lower glycemic index, and contains higher levels of vitamins and minerals. These include B12, iron, potassium, phosphorus, calcium, fiber, and protein.
Sorghum flour shouldn’t cause bloating when eaten in normal quantities. In fact, sorghum flour may actually help to prevent bloating and other abdominal pain, as it’s gluten-free and easier for the body to digest than all-purpose flour.
Sorghum flour isn’t generally expected to produce any negative side effects, as it tends to reduce inflammation and can therefore be helpful in controlling symptoms of IBS and other similar conditions. If sorghum flour is over-eaten, it can cause excess gas, bloating, and diarrhea due to its high levels of fiber.
Sorghum flour is gluten-free and therefore generally considered safe for those suffering from coeliac disease. However, if you have coeliac disease and are considering adding sorghum flour to your diet, we first recommend consulting with your physician to determine if it’s safe for you to eat sorghum flour.
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