🍯 Sauces & Condiments

FODMAP Gravy Substitute: Complete Guide

Find the best FODMAP-friendly gravy substitutes for IBS and digestive health. Learn about low-FODMAP broths, thickeners, and other alternatives with proper ratios and tips.

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Quick Answer

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 (1/2 cup = 2 tbsp flour). Low-FODMAP broth provides the most authentic flavor.

Best Substitutes

Low-FODMAP Broth + Cornstarch

1 cup broth + 2 tbsp cornstarch

Low-FODMAP broth with cornstarch is the best FODMAP-friendly gravy substitute. It provides similar flavor and texture without high-FODMAP ingredients.

Best for:

gravieswhen you want authentic flavorFODMAP cookingmost 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

1 tbsp arrowroot = 2 tbsp flour

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:

gravieswhen you want clear sauceFODMAP cookingmost 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

1 tbsp tapioca = 2 tbsp flour

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:

gravieswhen you want clear sauceFODMAP cookingmost 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

1/2 cup pureed vegetables = 2 tbsp flour

Pureed low-FODMAP vegetables are a good FODMAP-friendly gravy substitute. They provide thickening power and add nutrition and flavor to gravy.

Best for:

gravieswhen you want nutritionFODMAP cookingenhanced 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

1/4 cup coconut flour = 2 tbsp flour

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:

gravieswhen you want coconut flavorFODMAP cookingsweet 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

1:1

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:

gravieswhen you want similar textureFODMAP cookingnutty 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.

Cooking 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

Frequently Asked Questions

What'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 (1/2 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.

Summary

Find the best FODMAP-friendly gravy substitutes for IBS and digestive health. Learn about low-FODMAP broths, thickeners, and other alternatives with proper ratios and tips.