Traditional Low-FODMAP Gravy Recipe; Gluten-free (2024)

FAQs

What is the best gluten free flour to use for gravy? ›

Sweet rice flour is my go-to flour for making gluten-free gravy. It contains a slightly higher starch content than other gluten-free flours, making it silky and smooth. Even more, because this flour is gluten-free, it doesn't clump as easily as wheat flour.

There are some instant gravy products that are low FODMAP, such as Knorr Gravy Pot Chicken Gravy, and Bisto Chicken Gravy Granules (which do contain a small amount of wheat flour).

Cornstarch and potato starch are the best options for gravy. Avoid arrowroot and tapioca starches because they can get "stringy" and look artificial in gravy. Cornstarch gravy is more translucent than flour based sauces. Potato starch gravy is more opaque than cornstarch, but less opaque than flour.

Bay's Kitchen Pre-Made Beef Gravy with Rosemary & Cracked Peppercorns, Gluten & Dairy-Free, Low FODMAP and with no Onion and Garlic (300g pouch - serves 3)

You can substitute gluten-free alternatives like arrowroot or potato starch in equal parts to cornstarch (1 tablespoon cornstarch = 1 tablespoon arrowroot or potato starch). Like cornstarch, you'll want to start by making a slurry and adding it to the simmering broth.

How to Make a Roux Without Flour. Roux is commonly made with flour, but you can also sub in cornstarch or arrowroot powder. Mix the cornstarch or arrowroot powder with water to form a slurry before adding it to the pan and cooking it with the fat.

Unfortunately, traditional gravy is not low FODMAP as it contains onion, garlic, flour and stock which are all high in FODMAPs. Here is a great low FODMAP recipe that substitutes these high FODMAP ingredients without compromising on flavour.

Greasy foods: Foods high in fat content such as pizzas, sausages, French fries, creamy gravy foods, and burgers can strengthen intestinal contractions triggering IBS. Spicy foods: Chili peppers which are present in most spicy foods may cause abdominal pain in people with IBS.

This product has 4 ingredients that are high FODMAP and 6 ingredients that may be high FODMAP.

Bisto Gluten Free Gravy Granules. Same great taste as the nation's favourite. Gluten-free. Suitable for vegetarians and coeliacs.

How do you thicken gluten-free gravy? ›

The ratio is an easy one to remember: Use 1 tablespoon of cornstarch per 1 cup of liquid for a perfect gluten-free gravy thickener every time.

Mix 1 tablespoon plus 1 teaspoon arrowroot powder with 3 tablespoons water until dissolved for every 1 cup of gravy. While whisking the gravy constantly over medium heat, add the arrowroot mixture a little bit at a time. Cook, whisking often, until the gravy thickens.

Individuals on a low FODMAP diet can usually enjoy soy sauce in serving sizes of up to 2 tablespoons (roughly 42g) without triggering symptoms. For a gluten-free version – opt for a GF soy or tamari.

Spreads for your bread

Great options to spread on your morning slice include: peanut butter (up to 2 tablespoons is considered low FODMAP) 1 teaspoon of vegemite, marmalade or strawberry jam, again with up to 2 tablespoons being low FODMAP.

Tapioca flour: ideal as thickener or for healthy baking.

Sweet rice flour, ground from glutinous rice, makes a velvety gluten-free roux and nicely replaces wheat flour measure for measure. Classically roux uses clarified butter as its fat.

Our Top Picks

King Arthur Gluten-Free Measure for Measure Flour: This blend features rice flour and whole-grain brown rice flour, which, Tegethoff explains, boosts structure, texture, and fiber.

The secret is to use Bob's Red Mill 1 to 1 baking gluten-free flour. My family and guests never know they are missing the gluten from traditional flour used to make a roux to thicken this gravy. So full of flavor, my kids beg for more gravy. I'm always trying to reinvent the meals I use to create in a gluten-free way.