Out of Gravy, one case
FODMAP gravy substitute
6 options, ranked, with the exact amount
Use Low-FODMAP broth + cornstarch
1 cup broth + 2 tbsp cornstarch
The best FODMAP-friendly gravy substitutes are low-FODMAP broth + cornstarch (1 cup broth + 2 tbsp cornstarch), arrowroot powder (1 tbsp = 2 tbsp flour), or pureed vegetables (½ cup = 2 tbsp flour). Low-FODMAP broth provides the most authentic flavor.
- Verdict —
- Works
- Best for —
- gravies
One casethe full gravy card
Every option, one card
Ranked| # | Substitute | Instead of gravy |
|---|---|---|
| 1 | Low-FODMAP broth + cornstarchgravies | 1 cup broth + 2 tbsp cornstarchWorks |
| 2 | Arrowroot powdergravies | 1 tbsp arrowroot per 2 tbsp flour |
| 3 | Tapioca starchgravies | 1 tbsp tapioca per 2 tbsp flour |
| 4 | Pureed vegetablesgravies | ½ cup pureed vegetables per 2 tbsp flourWorks |
| 5 | Coconut flourgravies | ¼ cup coconut flour = 2 tbsp flour |
| 6 | Almond flourgravies | Same amount |
Low-FODMAP broth + cornstarch
similar taste and texture
Low-FODMAP broth with cornstarch is the best FODMAP-friendly gravy substitute. It provides similar flavor and texture without high-FODMAP ingredients.
- Best for
- gravies, when you want authentic flavor, FODMAP cooking, most applications
Use low-FODMAP broth (chicken, beef, or vegetable) and thicken with cornstarch. Mix cornstarch with cold water first, then add to hot liquid. Simmer until thickened.
Arrowroot powder
neutral taste, clear texture
Arrowroot powder is an excellent FODMAP-friendly gravy substitute. It provides excellent thickening power and creates a clear, glossy sauce without high-FODMAP ingredients.
- Best for
- gravies, when you want clear sauce, FODMAP cooking, most applications
Mix arrowroot with cold water first, then add to hot liquid. Simmer until thickened and clear. Arrowroot provides 2x the thickening power of flour.
Tapioca starch
neutral taste, clear texture
Tapioca starch is a good FODMAP-friendly gravy substitute. It provides similar thickening power and creates a clear, glossy sauce without high-FODMAP ingredients.
- Best for
- gravies, when you want clear sauce, FODMAP cooking, most applications
Mix tapioca starch with cold water first, then add to hot liquid. Simmer until thickened and clear. Tapioca provides 2x the thickening power of flour.
Pureed vegetables
enhanced taste, similar texture
Pureed low-FODMAP vegetables are a good FODMAP-friendly gravy substitute. They provide thickening power and add nutrition and flavor to gravy.
- Best for
- gravies, when you want nutrition, FODMAP cooking, enhanced flavor
Puree cooked low-FODMAP vegetables (like carrots or zucchini) and add to hot liquid. Simmer until thickened. This adds nutrition and flavor to FODMAP gravy.
Coconut flour
coconut · similar texture
Coconut flour is a good FODMAP-friendly gravy substitute. It provides thickening power and creates a slightly sweet, coconut-flavored sauce without high-FODMAP ingredients.
- Best for
- gravies, when you want coconut flavor, FODMAP cooking, sweet taste
Coconut flour provides 4x the thickening power of wheat flour. Add gradually to hot liquid while whisking. It adds a slight coconut flavor.
Almond flour
nutty · similar texture
Almond flour is a good FODMAP-friendly gravy substitute. It provides similar thickening power and creates a slightly nutty, creamy sauce without high-FODMAP ingredients.
- Best for
- gravies, when you want similar texture, FODMAP cooking, nutty flavor
Almond flour provides similar thickening power to wheat flour. Add gradually to hot liquid while whisking to avoid lumps. It adds a slight nutty flavor.
How it behaves in this recipe
FODMAP gravy substitutes provide similar thickening power to flour without high-FODMAP ingredients. The key is using low-FODMAP thickeners that provide proper texture and consistency. When substituting, consider whether you want similar texture (almond flour), clear texture (arrowroot), or nutrition (pureed vegetables).
Tips for substituting gravy
7 tips- Use low-FODMAP broths (chicken, beef, or vegetable) for authentic flavor
- Arrowroot powder provides the most similar thickening power to flour
- Tapioca starch creates clear, glossy gravy
- Pureed low-FODMAP vegetables add nutrition and flavor
- Coconut flour adds coconut flavor and sweetness
- Almond flour adds a slight nutty flavor
- Store FODMAP thickeners in a cool, dry place
Notes on gravy
- For a completely different approach, try using other FODMAP thickeners like psyllium husk or konjac flour
- In some applications, you could use a combination of different FODMAP thickeners for layered texture
- For natural options, consider using pureed low-FODMAP vegetables or nut butters
Questions
7 questionsWhat's the best FODMAP gravy substitute?
Low-FODMAP broth + cornstarch (1 cup broth + 2 tbsp cornstarch) is the best FODMAP gravy substitute. Arrowroot powder (1 tbsp = 2 tbsp flour) is also excellent, while pureed vegetables (½ cup = 2 tbsp flour) add nutrition and flavor.
Can I use arrowroot instead of flour in gravy?
Yes, arrowroot powder is an excellent FODMAP substitute for flour in gravy. Use 1 tablespoon arrowroot for every 2 tablespoons flour. Mix with cold water first, then add to hot liquid.
How much arrowroot equals 2 tablespoons flour?
Use 1 tablespoon arrowroot for every 2 tablespoons flour. Arrowroot provides 2x the thickening power of flour, so you need half the amount.
What's the difference between flour and arrowroot in gravy?
Flour creates a cloudy, opaque gravy, while arrowroot creates a clear, glossy gravy. Arrowroot also provides 2x the thickening power of flour and is FODMAP-friendly.
Can I use tapioca starch instead of flour in gravy?
Yes, tapioca starch is an excellent FODMAP substitute for flour in gravy. Use 1 tablespoon tapioca for every 2 tablespoons flour. Mix with cold water first, then add to hot liquid.
Why use FODMAP gravy substitutes?
FODMAP gravy substitutes are necessary for people with IBS and other digestive conditions. They provide similar thickening power without high-FODMAP ingredients that can cause digestive symptoms.
Can I make gravy without flour or cornstarch on a low-FODMAP diet?
Yes, you can make gravy without flour or cornstarch on a low-FODMAP diet by using FODMAP-friendly thickeners like arrowroot, tapioca starch, or pureed vegetables. These provide thickening power without high-FODMAP ingredients.