Go Back
Print

How to Make Low FODMAP Sourdough Spelt Bread

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.
Course Bread
Keyword Sourdough bread
Prep Time 30 minutes
Cook Time 45 minutes
Resting Time 15 hours

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!