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).

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.

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

Cornstarch is probably the most readily available ingredient to sub in for flour in your gluten-free gravy—and you probably already have it in your pantry. The only catch is you'll skip the roux-making process. Once you've deglazed your roasting pan and added stock, transfer about 1 cup stock mixture to a medium bowl.

Bisto Gluten Free Gravy Granules. Same great taste as the nation's favourite.

Product Description. Delicious vegetable gravy enhanced with thyme and chives. It's Low FODMAP, Gluten Free, Dairy Free & Vegan! 300g pouch.

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.

But since going low fodmap, gravy is pretty much out of bounds. Most people make it using flour as a thickener or granules for their quick gravy fix. But due to the wheat content (and usually the onion or garlic powder mixed in) this is a no no for us fodmappers.

Bring to a simmer, while whisking, until your gravy is thickened. Adjust seasonings to taste. Use a gluten-free flour mix or single alternative flour. Sweet rice flour, sorghum flour and garbanzo flour are great single flour options.

What can I use if I don't have flour or cornstarch for gravy? ›

It is possible to thicken gravy without flour or cornstarch, and it's as simple as keeping it on the heat. When gravy is left to simmer or reduce, it naturally thickens, so be patient with your gravy. One downside to reducing gravy, though, is that it can become too salty.

Cornstarch should thicken gravy in less than a minute when at a simmer. If it doesn't thicken enough, it's a sign that you need more cornstarch. Whisk in more cornstarch slurry a little at a time, and let each addition come to a simmer before adding more.

Beth Blends Gravy Mix makes a deliciously robust gravy that perfectly pairs with your favorite savory foods. Crafted to be grain-free, nut-free, and Top 9 Allergen-free, you can whip up a worry-free meal in no time – no meat drippings required!

Worcestershire Sauce

This condiment does contain small amounts onion and garlic, however they are fermented, which might be why the overall level of FODMAPs in the sauce is low.

Starch is not a FODMAP. So corn tortillas, corn pasta, grits, polenta, tamales, pupusas, arepas and other foods made from ground corn are OK to eat during the elimination phase of the diet as long as other high FODMAP ingredients have not been added.

This scrumptious gravy is quick, simple and delicious on everything from roast turkey to mashed potatoes! Our Gluten Free 1-to-1 Baking Flour makes wonderful gravy your family will love.

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.

Tapioca flour: ideal as thickener or for healthy baking

It also thickens very quickly without changing the flavour of the dish. When baking with tapioca flour, you can substitute it at a 2:1 ratio for corn starch or combine it with other gluten free flours to make your own all-purpose blend.

Yes, gluten free flours can be used to thicken, as the key part is the starch in the flour, not the protein, which is the gluten. Corn flour (not wheaten cornflour) is a common gluten free thickening agent.