HomeAfternoon Tea Low FODMAP Sourdough Spelt Bread

Low FODMAP Sourdough Spelt Bread

Comments : 2 Posted in : Afternoon Tea, Baking, Breakfast, Brunch, Every Day Basics, Light Bites, Light Lunch, Packed Lunch, Vegetarian on by : Bryony Campion Tags: , ,

Spelt flour is made from an ancient strain of wheat which is naturally lower in fermentable carbohydrates.  The long fermentation process associated with sourdough combined with the action of bacteria in addition to yeast further breaksdown any FODMAPs making this the perfect loaf for the low FODMAP diet.  Be aware that preparing your starter culture takes a little while so this is not an overnight recipe.  Excellent advice on preparing your starterculture can be found on the Sourdough Baker website.

Alternatively if you don’t have time you can buy it ready made!

Top tip:  this bread freezes well and many people following the low FODMAP diet have found it useful to bake a loaf, pre-slice it and freeze it.  Individual slices can be taken out when needed for instant toasting or defrosting to make packed lunch sandwiches!

Makes 2 loaves


1.2kg white spelt flour

1tbsp olive oil

300mls of sourdough starter culture

550mls water with the chill taken off

22g salt


  1. Mix the flour, oil, water and starter culture in a large mixing bowl to a firm dough and work gently for 5-10mintutes.  Different flours can hold different volumes of water so adding the water a bit at a time until a firm dough is formed can be the best option.
  2. Leave the dough covered in the bowl for around 1/2 hour before sprinkling over the salt and working into the dough until well combined.  Now cover in the bowl with clingfilm and and teatowel and leave to prove for 2-3 hours in a warm spot.
  3. Gently knock the dough back on a floured surface, divide into 2 equal pieces, shape and lay in ready prepared loaf tins.  Cover again and leave for an hour or until they have risen nearly to the top of the tin.
  4. Take the covering off, make 3 shallow slits diagonally across the loaves and leave for another couple of hours with a piece of clingfilm lightly draped over the top to continue to rise.
  5. Preheat the oven to 220˚C/fan 200˚C/gas 7 and bake for 25-30 minutes.  When cooked the loaf should sound hollow when tapped on the bottom.