This traditional sourdough bread is made with 100% spelt flour, resulting in a hearty and flavorful loaf that’s also low FODMAP! With this recipe you can enjoy fresh, homemade bread even while following a low FODMAP diet.
What is a Low FODMAP Diet?
FODMAP is an acronym for Fermentable oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates that can be difficult for some people – such as those with irritable bowel syndrome or other digestional issues – to process in the gut. By eliminating or lowering these particular carbohydrates and finding which foods cause triggers, many people can find relief from negative symptoms.
The Low FODMAPs diet is not meant to be long term, as it’s very restrictive. The goal is to find which foods are causing triggers, and to limit the consumption of those particular foods long term.
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High FODMAP Ingredients to Avoid
There are three phases of the FODMAP diet, the first of which is a very restrictive phase. During this step it’s important to eliminate all high FODMAP foods so that once foods are added back in, it’s easier to identify which ones are triggering symptoms.
Some examples of high FODMAPs foods are:
Fruits: certain fruits like apples, bananas, mangos, and peaches are high in particular types of carbohydrates and are avoided during the first phase of the diet.
Vegetables: some vegetables like asparagus, celery, onions, garlic, leeks, and peas are avoided during the elimination phase.
Dairy products: while some dairy products like Greek yogurt, cottage cheese, ricotta cheese, and firm types of cheeses can be enjoyed, many dairy products like milk are avoided during the elimination phase.
Grains, beans, and nuts: many types of grains and beans are avoided during the elimination phase, such as wheat, rye, black beans, chickpeas, cashews, and pistachios.
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Why Sourdough Bread on a Low FODMAP Diet?
The traditional way of making bread involves a slow fermentation process that gives the bread a natural rise. While regular bread such as store-bought breads are to be avoided on a low FODMAPs diet, traditional sourdough bread can be enjoyed! The fermentation process that sourdough bread goes through naturally breaks down a large portion of the carbohydrates that cause irritation for many people. The natural yeasts and bacteria in the sourdough culture consume the carbohydrates, and that means that even though a grain may be higher on the scale of FODMAPs foods, once the dough is fermented for a long time it is actually low in FODMAP content!
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Why Spelt on a Low FODMAP Diet?
I’m a big fan of ancient grains like rye and einkorn wheat in baking, but a great ancient grain to bake with on a low-FODMAP diet is actually spelt. This is because the spelt grain is naturally lower in FODMAP than other types of grains used in baking, like white wheat, rye, or einkorn.
So spelt sourdough bread is considered “low” on the FODMAP scale due to the grain being naturally lower in FODMAPs than regular wheat, and from undergoing the sourdough fermentation process.
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Whole Grain or White Spelt Flour?
While white or whole grain sourdough spelt bread are both considered low FODMAP, I usually prefer freshly milled, whole grain flour. Freshly milled whole grain flour is more nutritious than store bought flour because once grain is milled it loses nutritional value very quickly as it goes rancid.
Can You Eat Regular Wheat Sourdough on a Low FODMAPs Diet?
If made in a traditional way, even regular white wheat sourdough bread is low in FODMAP because of the fermentation process. Spelt in grain form is lower in FODMAPs than white wheat, so it is the more ideal option.
It’s best to avoid rye grain all together during a low FODMAP diet.
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What Kind of Sourdough Starter to Use?
For baking spelt sourdough bread, use a spelt sourdough starter. You can easily convert any sourdough starter into a spelt starter by gradually switching to spelt flour during the feeding process, making it suitable for a low FODMAP bread.
How to Turn Any Sourdough Starter into a Low FODMAP Sourdough Starter with Spelt
A couple of days before you are going to be making your own sourdough bread dough with spelt flour, use 1/4 parts whole grain spelt flour and 3/4 parts of the original flour to your starter. At the next feeding, use 1/2 whole grain spelt flour and 1/2 original flour to your active sourdough starter. At the third feeding, add 3/4 parts whole grain spelt flour and 1/4 part original flour. Finally, at the fourth feeding, add 100% whole grain spelt flour. I like to feed my starter about every 6-8 hours when it’s on the counter top, so this process takes about 2 days to complete.
Why is This Sourdough Dough Put in the Refrigerator To Proof?
By putting the dough in the refrigerator for the final proofing, we are able to achieve a long fermentation process without over-proofing. The cool temperature helps the flavors develop, allowing a longer time for the bacteria and yeast in the starter cultures to consume those compounds that can be hard on the gut. Another great thing about proofing bread in the refrigerator is that with a longer fermentation time the bread rises more effectively, without the dough falling. If you just leave the dough at room temperature, the dough won’t rise as nicely.
How to Store This Low FODMAP Sourdough Bread
Once fully cooled, store bread in an airtight zip-lock bag or other airtight container. This sourdough bread loaf can be stored at room temperature for about 48 hours, or in the freezer for up to six months. Avoid storing in the refrigerator as this tends to dry bread out.
How to Make Low FODMAP Sourdough Spelt Bread
Combine active spelt sourdough starter with lukewarm water in a medium- sized bowl.
In a large bowl, combine spelt flour and salt.
Add water and starter mixture to flour and salt mixture and combine until a sticky dough ball forms. If it’s very thick, feel free to add a little more water. As the dough rests the flour will absorb the water content and dry out a bit.
Cover and let rest for 30 minutes.
After 30 minutes, wet one hand and begin the stretch and fold process. To do this, pull one side of the dough up as far as you can without it breaking, and push down onto the other side of the bowl.
Continue this process around the dough ball about 10-15 times, or until the dough becomes more firm and you can’t pull it out as far.
At this point, if the dough still seems too dry or too wet feel free to add more flour or water. The dough should feel smooth and stretchable, but not too sticky. If it’s too dry the bread will be very dense, and if it’s too wet it won’t rise properly. If you add too much water don’t worry, you can always add a little more flour!
Form dough into a ball, cover, and let rest for 30 minutes.
Do 3 more sets of stretch and folds at 30 minute intervals. After the last set after forming into a ball, cover and let rest at room temperature for 4-6 hours.
After the dough has been fermenting for 4-6 hours at room temperature, prepare a proofing basket or large bowl by dusting with flour (you can use gluten free flour for this to ensure it is low FODMAP).
With a wet hand stretch and fold dough one last time, then form into a tight ball by pulling dough to one side and pinching a seam. Turn the dough ball seam-side up into the prepared proofing basket or bowl.
Cover bowl or basket with a wet cloth and a plate or plastic wrap, and place in the refrigerator for 8-12 hours.
Place a large Dutch oven in the oven and preheat to 450 degrees Fahrenheit.
Once preheated, set Dutch oven on the counter.
Remove dough from the refrigerator and turn seam-side down into the preheated Dutch oven.
Dust off any excess flour with a spoon and with a sharp knife or scoring tool, score the top of the dough with an X or other desired pattern.
Cover Dutch oven with lid, place in the oven on the center rack, and bake for 40-45 minutes.
Carefully remove bread from Dutch oven immediately after baking to prevent overcooking. Wrap in a large dry cloth for a slightly softer crust.
Let cool for at least 30 minutes before slicing.
Enjoy!
How to Make Low FODMAP Sourdough Spelt Bread
Equipment
- 1 Dutch Oven
- 1 medium non-metallic bowl
- 1 large non-metallic bowl
- 1 sturdy wooden spoon
- 1 sharp knife or scoring tool
- 2 large cotton or linen cloths (1 wet for covering dough and 1 dry for wrapping baked bread)
- 1 large plate for covering bowl and/or proofing basket
- 1 proofing basket or large non-metallic bowl for final proof
Ingredients
- 1/4 cup whole grain spelt sourdough starter
- 2 – 2 1/2 cups filtered water (start with 2 cups and add more if needed)
- 2 teaspoons salt
- 5 cups whole grain spelt flour
- 1/2 cup gluten free flour (like plain rice flour for dusting
Instructions
- Combine active spelt sourdough starter with lukewarm water in a medium- sized bowl.
- In a large bowl, combine spelt flour and salt.
- Add water and starter mixture to flour and salt mixture and combine with a sturdy wooden spoon until a sticky dough ball forms. If it's very thick, feel free to add a little more water. As the dough rests the flour will absorb the water content and dry out a bit.
- Cover and let rest for 30 minutes.
- After 30 minutes, wet one hand and begin the stretch and fold process. To do this, pull one side of the dough up as far as you can without it breaking, and push down onto the other side of the bowl.
- Continue this process around the dough ball about 10-15 times, or until the dough becomes more firm and you can’t pull it out as far.
- At this point, if the dough still seems to dry or too wet feel free to add more flour or water. The dough should feel smooth and stretchable, but not too sticky. If it’s too dry the bread will be very dense, and if it’s too wet it won’t rise properly. If you add too much water don’t worry, you can always add a little more flour!
- Form dough into a ball, cover, and let rest for 30 minutes.
- Do 3 more sets of stretch and folds at 30 minute increments. After the last set after forming into a ball, cover and let rest at room temperature for 4-6 hours.
- After the dough has been fermenting for 4-6 hours at room temperature, prepare a proofing basket or large bowl by dusting with flour (you can use gluten free flour for this to ensure it is low FODMAP).
- With a wet hand stretch and fold dough one last time, then form into a tight ball by pulling dough to one side and pinching a seam. Turn the dough ball seam-side up into the prepared proofing basket or bowl.
- Cover bowl or basket with a wet cloth and a plate or plastic wrap, and place in the refrigerator for 8-12 hours.
- Place a large Dutch oven in the oven and preheat to 450 degrees Fahrenheit.
- Once preheated, set Dutch oven on the counter.
- Remove dough from refrigerator and turn seam-side down into the preheated Dutch oven.
- Dust off any excess flour with a spoon and with a sharp knife or scoring tool, score the top of the dough with an X or other desired pattern.
- Cover Dutch oven with lid, place in the oven on the center rack, and bake for 40-45 minutes.
- Carefully remove bread from Dutch oven immediately after baking to prevent overcooking. Wrap in a large dry cloth for slightly softer crust.
- Let cool for at least 30 minutes before slicing.
- Enjoy!
