Teff

Why teff is rated low

Teff is low FODMAP overall, a tiny gluten free grain whose rating is estimated from what it is made of rather than from a measured serving. At a Small serving it reads low. Pile more on the plate and the ladder changes: a Large serving reaches moderate. So teff is a good grain to keep in rotation, as long as the portion stays modest and the rest of the plate is not doing the heavy lifting.

What changes your risk

• Serving size Low at a Small serving, moderate at a Large serving. A heaped porridge or a plate covered in teff moves you up a rung.
• Stacking across the meal Teff is often eaten with rich stews and sides. The total FODMAP load of the whole plate matters, so a Small serving of teff next to a lentil stew and an onion-heavy sauce can still add up to a high meal.
• Onion and garlic in the stew Many dishes served with teff, especially slow-cooked stews, are built on a large base of onion and garlic, and lentil and bean stews add more on top.
• Blended flours Teff flour is often mixed with wheat or barley in breads and flatbreads, and those flours change the picture completely. Pure teff and a teff blend are not the same food.

What else works

If you want a similar small grain or porridge base, quinoa, oats, buckwheat, polenta and rice all fill the role and can be used alongside teff to build a fuller plate without pushing the teff itself into a Large serving. For flatbread, look for one made from teff alone or swap in a gluten free bread. The lookalikes that are not low are the wheat and barley products that sit beside teff on the shelf or the table: injera made with blended wheat or barley flour, couscous, bulgur and ordinary wheat flatbreads.

How to keep it low

Check the label on teff flour, injera and gluten free mixes: the word teff on the front does not mean teff is the only flour inside. Cook whole teff as a porridge with lactose-free milk and top it with strawberries, blueberries or a firm just-yellow banana and maple syrup, or use it as a side grain cooked in water with a pinch of salt. If you are making a stew to serve with it, base the sauce on garlic-infused oil and the green tops of spring onions instead of onion and garlic, and keep the teff to a Small serving with extra rice or potato if you want more on the plate.

Common questions

is teff low fodmap

Yes. Teff is rated low overall, estimated from what it is made of, and reads low at a Small serving. A Large serving moves up to moderate.

how much teff can you eat on low fodmap

A Small serving reads low, while a Large serving reaches moderate, so keep the portion modest and bulk the plate with other low FODMAP grains such as rice or quinoa.

is injera low fodmap

Injera made from teff alone follows teff's ladder, but many injera are made with wheat or barley flour mixed in, which changes things. Check the ingredients, and watch the onion and lentil stews it is usually served with.

is teff flour low fodmap for baking

Pure teff flour is the same grain, so the same serving logic applies. Check flour blends and gluten free mixes for added wheat, barley or legume flours.