Who are White Wings?

White Wings is one of Australia’s most trusted baking brands and their products appear in the homes of many bakers around the country. Launched in 1898, they deliver simple, quality products to allow Australian home bakers to make tasty creations. White Wings offer high quality baking ingredients and cake, slice, pancake and dessert mixes.

Recently, White Wings has expanded to the gluten free space with their gluten free plain flour & self-raising flour, so avoiding gluten is no longer a barrier to baking! What’s more, these gluten free products have also been certified as FODMAP Friendly, which makes these flours safe for low FODMAP baking.

Hold the take-off… are not all gluten free products low FODMAP?

Unfortunately not! Just because a product is labelled gluten free, does not mean it is always suitable for those following a low FODMAP diet. Remember that gluten itself is a protein, so not a source of FODMAPs. Fructans are the high-FODMAP oligosaccharide found in wheat, barley and rye.

Gluten free products are sometimes recommended on the low FODMAP diet as they remove fructan-containing wheat, rye and barley from our daily diets. This can significantly reduce our intake of fructans and overall level of FODMAPs. However, gluten free goods may lack fibre and flavour, which means high FODMAP ingredients are often added to improve nutrition and make the products tastier.

What high FODMAP ingredients should I look out for in gluten free products?

To compensate for a lack of fibre in gluten free products, inulin, apple fibre, fructo-oligosaccharides, oligofructose or other high FODMAP fibres are added to increase nutritional value – so be sure to look out for these ingredients.

To improve palatability, sugar in various forms is often added. Ingredients such as honey, fruit juice concentrate, fructose-glucose syrup, isolated fructose or polyol sweeteners (sorbitol, mannitol, maltitol, xylitol or isomalt) are all found in gluten free products. As a rule of thumb, be cautious of any ingredient that sounds like a type of added sugar, as this could be a high FODMAP ingredient.

Not all gluten free flours are low FODMAP. Almond flour, amaranth flour, coconut flour and lupin flour are all high FODMAP when eaten at 1/2cup serving or more, so are not suitable substitutes for most baking recipes.

Ready for lift off – introducing the White Wings Gluten Free Flour range

Using their expertise in flour, White Wings has developed a non-gluten flour mix that bakes just like regular flour. It performs perfectly when making biscuits, cakes, muffins, pancakes, white sauces and lots more.

The 750g Gluten Free White Wings flour is available in both plain and self-raising varieties, so caters to your cooking and baking needs. It is made with maize, tapioca and rice flour, with no hidden high FODMAP ingredients.

White Wings Gluten Free Plain Flour

White Wings Gluten Free Self-Raising Flour

Which recipes can I use the White Wings Gluten Free flours with?

These versatile flours can be used in any low FODMAP recipe that calls for low FODMAP or gluten free flour. Here are some ideas from the FODMAP Friendly blog:

• Low FODMAP shortbread
• Low FODMAP vegan strawberry waffles
• Low FODMAP sweet potato brownies
• Low FODMAP blueberry crumble
• Low FODMAP cranberry blondies

Where can I purchase the White Wings Gluten Free Flours?

White Wings products are sold across Australia through major supermarket chains such as Coles and Woolworths and independent food stores.