Tigernut flour is a starchy flour made from a root vegetable and is fast becoming a popular wheat flour alternative due to its gluten-free, paleo-friendly properties. But is tigernut flour considered to be low FODMAP?
If you’re wondering what on Earth FODMAP means, you’re not alone! FODMAP is short for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are more difficult for the small intestine to absorb than other carbs. This means that they may cause irritation to your bowel, and may be particularly difficult to digest if you suffer from Irritable Bowel Syndrome (IBS) or coeliac disease.
We strongly recommend having a chat with your medical physician before embarking on a low FODMAP diet.
So is tigernut flour low FODMAP?
So here’s the big question – is tigernut flour low FODMAP? The good news is yes, it is low FODMAP, and is, therefore, suitable for those following a low FODMAP diet.
It’s important to stick to a small amount of tigernut flour to ensure that your diet remains low FODMAP. Consult with a medical professional to determine the exact quantities that will be suitable for your specific diet before adding tigernut flour to your regime.
How tigernut flour is made
Tigernut flour is made with tigernut tubers – contrary to its name, tigernut flour is not actually made from nuts. It’s made from the tuber of the chufa sedge, which is also known as nut grass, making it a vegetable product rather than a nut product.
To make tigernut flour, tigernut tubers are ground down using a blender/food processor to create a more grainy consistency. It is then sieved through a fine screen to create a smoother texture similar to that of all-purpose flour.
You can make tigernut flour at home if you have access to a blender, food processor, or coffee grinder. Alternatively, you should find tigernut flour in most larger retailers/health shops.
Baking with tigernut flour
Baking with tigernut flour is easy, as it has a 1:1 substitution ratio for all-purpose flour. This means you can substitute tigernut flour directly for wheat flour, without having to adjust quantities or add extra ingredients.
You’ll find that tigernut flour has a similar consistency and absorbency level to wheat flour, making it a great alternative for non-wheat flour recipes.
It’s gluten-free, making it popular amongst the gluten-free baking community. It also offers a low glycemic index making it a popular choice for controlling blood sugar levels.
There are many tigernut flour recipes out there, but some of the most popular for making muffins, waffles, different types of bread, cookies, pancakes, and brownies.
Our team at The Coconut Mama has compiled an in-depth dive for you to learn more about tigernut flour and other types of flour, if you need more information.
| Per 1 Cup Serving | Tigernut Flour | All-Purpose Flour |
| Substitution Ratio | 1:1 | N/A |
| Gluten-Free? | Yes | No |
| Glycemic Index | Low | 85 |
| Carbs | 36g | 95g |
| Keto friendly? | Yes | No |
| Paleo-Friendly? | Yes | No |
| Liquid Absorbency | Medium | Medium |
| Best for baking | Muffins, waffles, bread, cookies, pancakes and brownies | Non-yeast recipes (cookies, biscuits, some breads) |
Diets that suit tigernut flour
Many diets are suited to tigernut flour – in fact, it’s one of the most versatile flour products on the market.
Tigernut flour is naturally gluten-free, making it an ideal wheat flour alternative if you suffer from gluten-sensitive conditions such as IBS or coeliac disease.
It’s also a low-carb flour with just 36g of carbohydrates per 1 cup serving. This makes it a great flour to try if you’re following a keto diet.
Those following a paleo diet will be delighted to hear that tigernut is also paleo-friendly, as it’s derived from a root vegetable and therefore suitable for paleo. Another paleo-friendly flour is coconut flour – check out our blog for a comparison of coconut flour and tigernut flour! We’ve also compiled a list of the best coconut flours on the market to make your life a little easier.
FAQs
Here are a few frequently asked questions to help you better understand tigernut flour, including its digestion properties and other FODMAP details.
Tigernut flour is not difficult to digest as it is high in insoluble fiber, meaning that it can pass through the gut without being digested. Insoluble fiber is generally great for the gut as it allows food to pass through your digestive system more easily reducing the likelihood of constipation.
Tigernut flour is generally not considered to be inflammatory. It contains high levels of vitamin E, which is known to neutralize cell damage and ultimately help to reduce inflammation. If overeaten it may cause inflammation – it’s always best to consult a medical physician to determine the correct quantities of tigernut flour for your diet.
Like tigernut flour, tigernut milk is also considered to be low FODMAP. Tigernut milk is essentially just tigernuts and water, and as tigernuts are a great low FODMAP food product, tigernut milk is also low FODMAP too.
Tigernut flour can be used as a replacement for all-purpose flour, as it has a similar consistency and liquid absorbency. It’s a fantastic alternative to all-purpose flour if you’re looking for a flour that’s gluten-free, nut-free, paleo-friendly, and keto-friendly – what more could you want?!
Tigernuts can cause disadvantages if eaten in excessive quantities. Disadvantages may include unpleasant symptoms such as gas, bloating, cramping, and diarrhea. Make sure to eat tigernuts in moderation to ensure you only experience advantages rather than disadvantages.
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