Flour (Spelt, White or Wholemeal)
Grains · Flour
White spelt flour: 100 g is high FODMAP. Wholemeal spelt flour: 100 g is high FODMAP.
Last updated 22 September 2026Serving sizes for flour (spelt, white or wholemeal)
White spelt flour: 100 g is high FODMAP. Wholemeal spelt flour: 100 g is high FODMAP.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 25 g portion | 25 g | Fructans 0.15 g | |
| 50 g portion | 50 g | Fructans 0.3 g | |
| 2/3 cup flour | 100 g | Fructans 0.6 g |
Breakdown for 25 g
Is flour (spelt, white or wholemeal) low FODMAP?
GOS and fructans are high at the observed 100 g flour portion. Excess fructose, lactose, mannitol and sorbitol are low. The ratings describe flour rather than a finished baked product.
Flour (Spelt, White or Wholemeal) and IBS: what to know
Weigh the flour ingredient and consider the recipe portion. These observations do not establish a smaller low serving for a flour listed only at a high portion.
Gut-friendly ways to eat flour (spelt, white or wholemeal)
A 100 g portion (2/3 cup) of white or wholemeal spelt flour is high FODMAP in GOS and fructans. These values describe the flour ingredient; traditionally fermented sourdough and specially processed spelt flour are separate preparations.
Frequently asked questions
What are the FODMAP serving sizes?
White spelt flour: 100 g is high FODMAP. Wholemeal spelt flour: 100 g is high FODMAP.
How should I measure the flour?
A 100 g portion (2/3 cup) of white or wholemeal spelt flour is high FODMAP in GOS and fructans. These values describe the flour ingredient; traditionally fermented sourdough and specially processed spelt flour are separate preparations.
Does flour have the same rating as finished bread?
The portions describe the flour ingredient. Fermentation, other processing and additional ingredients can change the finished food. Use the matching prepared-food entry where available.
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