Wholemeal flour

Grains & Starches

Often contains: Gluten, Wheat.

Packaged or made-up food — may contain other allergens not listed here.

Allergen info is a guide only — always read the actual product label.

GASP score by preparation (lower is gentler · 0–10)

Preparation	Gas	Binding	Overall
As served / plainusual	3.2	3.1	4.8

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Alternatives for wholemeal flour, ranked three ways. Tap any ingredient to learn what it is.

Closest matchprocessed form · confidence B

White flour or rice flour

Keeps the flavour and texture as close to the original as possible.

Wholemeal flour carries more wheat fructan and bran residue; white flour (less bran) or low-FODMAP rice flour are gentler.

Wheat flour (in baked goods) · flour · as needed2.6
Rice flour · flour · as needed0.4

Combined load for these items is 3.1 vs 4.8 for wholemeal flour — about 1.8 points lower.

Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.