There are two things you need for Low FODMAP baking.
The first is Xanthan Gum. If you have ever tried to bake with gluten free flour on its own you will have realised that what comes out is a stodgy brick of a cake rather than a light floaty delight. This is due to the lack of gluten and the wonder product to fix this is Xanthan Gum. It is genuinely a miracle worker. You want to use 1 tsp per 600g flour if you are baking a cake, 4 tsp per 600g for bread, and 8 tsp for pizza.
Gluten Free Flour
A lot of people with fructose malabsorption can eat spelt flour quite happily. If you are one of these lucky people then you can just do a straight swap of normal flour for spelt flour and you do not need any xantham gum.
For those of you with more of a gluten issue then what you need is a really good gluten free flour recipe. Most of the stuff you buy in a supermarket, leaves a slightly strange taste in your mouth, so I like to make my own. I tend to make a double or triple batch and then store it in an airtight jar for later use. It will last as long as flour (i.e. a long time). This recipe is made up already for cake baking, so you only need to add more xanthan gum if you want to make bread or pizza. I make two versions though. One uses oat, if you just want to keep a low gluten content but can have some (this version I think is better in cakes) or if you have a real intolerance to all things gluten, then go with the potato version. All the types of flour should be able to be bought at your local health food shop.
Ingredients (for 600g flour)
- 375g Rice Flour
- 50g Tapioca Flour
- 180g oat flour (or potato flour if you need to be completely gluten free)
- 1 tsp xanthan gum
- Combine all the ingredients in a large bowl. Mix until fully combined
- Store in an airtight container