A thorough write-up on spelt flour. It’s a common misconception (and one that I fell prey to at the start of 2014) that spelt flour is low FODMAP.
As the Two Dietitians explain, it is lower in fructans than wheat but only proper sourdough is truly low FODMAP in 2-3 slice servings. Read their entire post for the complete details.
products still seems to confuse people when following the low FODMAP diet as people with IBS often report they can consume spelt without experiencing symptoms. So is spelt low FODMAP? Well yes and no is the short answer as it depends where in the world you get your spelt bread from, how much you eat, the percentage of spelt flour used and most importantly whether it was baked using the sourdough process.
When I asked Dr Jane Muir who works at Monash about spelt she said “We recommend sourdough spelt bread -the sourdough process will reduce fructans and is essential”.
So there you have it the sourdough process actually lowers the fructan content in spelt making the breads low FODMAP. At the FODMAP research team at King’s we actually recommend 100% sourdough spelt bread as a suitable low FODMAP option. However actually finding this bread product in the UK is…
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