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Tiger Nut Flour
Cyperus esculentus
Gluten Free
Grain Free
Nut Free
Ground tiger nut flour in a bowl

FODMAP/SIBO Rating

Safe

Serving Size Consideration: 2-3 tablespoons per serving

Safe Serving Size: Up to 4 tablespoons per serving

Active Compounds: Contains natural sugars, resistant starch, and fiber

Fermentation Level:
Low

Digestive Impact

Why it's problematic: May be problematic in large quantities

Specific symptoms: Bloating and gas if consumed in excess

Typical reaction time frame: Usually within 2-4 hours after consumption

Individual variation: Tolerance varies significantly between individuals

Safe Alternatives

almond flour

Almond flour

coconut flour

Coconut flour

cassava flour

Cassava flour

Substitution ratio: 1:1 substitution in most recipes

Processing Effects

Grinding into flour increases digestibility

Toasting can reduce FODMAP content slightly

Stacking Considerations

Avoid combining with:

  • chickpeas
  • lentils
  • beans

Safe complementary foods: Pairs well with most low FODMAP fruits and vegetables

Reintroduction Guidelines
  1. Start with 1 tablespoon (10g) mixed into baked goods
  2. Wait 24 hours to assess tolerance
  3. If well tolerated, increase to 2 tablespoons
  4. Maximum test portion: 1/4 cup (30g)

Signs of success: No digestive discomfort within 24-48 hours after consumption

Hidden Sources

Common products containing garlic:

  • Gluten-free baked goods
  • Paleo desserts
  • Dairy-free ice cream

Alternative names: Earth almond flour, Chufa flour, Yellow nutsedge flour

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Individual FODMAP sensitivity
  • Portion size consumed
  • Processing method

Tip: Start with small portions and increase gradually while monitoring symptoms