Monday, September 8, 2014

Belly Update: Brown Rice is Back!

Brown & White Rice Flour Blend {Gluten-Free, Gum-Free}  /  Delicious as it LooksOver the past year I have resigned to the fact that there are just some foods I cannot eat. Surprisingly, they aren't even all that high in FODMAPs. I have found that by not eating these foods, I am able to eat foods that I thought I originally had issues with.

Before I started on my journey to cure myself of my digestive issues, I knew that things got worse when I ate brown rice. I went on a gluten-free diet and did not feel better. Somehow I surmised that brown rice was a culprit. This led me to consider fructose malabsorption. Although I have since learned that brown rice is actually low-FODMAP, I think that there are people out there that have issues with brown rice. Whether it is the brown part or the rice part, I don't know. But my point is that I can eat brown rice now! Why? Because I stopped eating the foods that I'm really intolerant to. It turns out that while I'm not intolerant to brown rice, brown rice did make my symptoms worse when I was eating foods that don't agree with me.

Foods that don't agree with me are eggs, dairy, tomatoes, green beans, and xanthan gum. Since I stopped eating those foods, I feel great. I've also found that I'm able to tolerate foods that I couldn't before, such as brown rice and most other non-wheat whole grains like oats and sorghum. I still watch my FODMAPs, but it feels so good to finally figure out precisely what foods I have problems with. Has anyone else notice any interactions with their food intolerance? Just curious.

Since I can eat brown rice, I have been using an updated rice flour blend for my recipes. I try to not use gums anymore, especially xanthan gum. However, I do use chia seeds as an egg replacer. I've found that the chia seeds really help hold the baked good together and I don't even miss using gums. Here is my new rice flour blend recipe. Tomorrow I will share a cookie recipe using this mix!

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Rice Flour Blend
Low-FODMAP, Gluten-Free, Gum-Free


1 cup brown rice flour
1 cup white rice flour
2/3 cup potato starch (not flour)
1/3 cup tapioca flour

  1. Measure each ingredient by lightly spooning flour into the the measuring cup so it is overflowing. Level off the flour with the back of a knife. Use this same method when measuring this blend for recipes.
  2. Blend ingredients really well and store in an airtight container in the pantry.
  3. Recipe may be multiplied to make a larger batch.


  1. I really like this blend for chocolate chunk cookies. Thank you!!!!

    1. Mmmmm, chocolate chunk cookies! Glad the flour blend works for you.