Delicious and Gut-Friendly: Exploring Low FODMAP Bread Recipes

For individuals with Irritable Bowel Syndrome (IBS) or those sensitive to FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), finding suitable bread options can be a challenge. This article explores a variety of low FODMAP bread recipes, including quick breads and sourdough, that cater to different tastes and dietary needs, ensuring that you don't have to compromise on enjoying your favorite sandwiches or toast.

Understanding Low FODMAP and Bread

The low FODMAP diet aims to reduce the intake of specific carbohydrates that can cause digestive discomfort. These carbohydrates draw water into the small intestine and produce gas when fermented by bacteria in the large intestine, leading to symptoms like bloating, pain, gas, nausea, diarrhea, and constipation.

Low FODMAP bread excludes grains that are high in these specific carbohydrates, allowing for improved symptoms and healing in many individuals who follow the diet. It's important to note that while low FODMAP often goes hand-in-hand with gluten-free, they are not the same. FODMAPs are carbohydrates, while gluten is a protein. Some people may be sensitive to fructans, a FODMAP, in wheat, rather than the gluten itself.

Quick Breads: A Fast and Easy Option

Quick breads are a fantastic option for those seeking a fast and simple bread-making process. Unlike yeast breads, quick breads rely on baking powder and baking soda for leavening, eliminating the need for rise times.

What Makes a Quick Bread Low FODMAP?

As with any low FODMAP recipe, the ingredients must be low FODMAP per serving. Low FODMAP quick breads are very easy to make. In general, you do not need a mixer, and it is simply whisking together a dry mixture and a wet mixture.

Read also: Weight Loss with Low-FODMAP

Featured Low FODMAP Quick Bread Recipes

• Low FODMAP Poppy Seed Carrot Banana Bread: A delightful combination of banana bread and carrot cake, enhanced with poppy seeds.
• Low FODMAP Zucchini Banana Bread: A fusion of two classic quick breads, offering a moist and flavorful experience.
• Low FODMAP Cranberry Bread: A supremely moist and flavorful quick bread made with fresh and dried cranberries, orange juice, and orange zest.
• Low FODMAP Buttermilk Banana Bread: An incredibly moist, packed with banana flavor, lower fat, and with reduced sugar banana bread.

Tips for Making Low FODMAP Quick Breads

• Freezing: Quick breads can be frozen for up to 1 month. Cool completely, double wrap in plastic wrap, and place in an airtight freezer bag. Defrost in the refrigerator overnight.
• Doubling Recipes: In general, you can double these recipes with great results.
• Sugar Reduction: It is not suggested that you substitute alt sugars, such as stevia, monk fruit or the like, for the sugars called for in our recipes. The results will not be up to the standards that were set for the original version, and we do not like the health implications of non-nutritive sweeteners.
• Banana Ripeness: Use bananas with plenty of black spots and a pronounced banana aroma.

Sourdough Bread: A Gut-Friendly Choice

Sourdough bread can be a good option for those on a low FODMAP diet due to the fermentation process. During fermentation, the natural yeasts and bacteria in the sourdough starter break down the carbohydrates in the dough, reducing the FODMAP content.

Key Considerations for Low FODMAP Sourdough

• Ingredients: Look for sourdough breads that only contain flour, water, salt, and sourdough starter.
• Traditional Process: Ensure the bread follows traditional sourdough processes with long, slow fermentation. Many store-bought sourdough breads don’t follow traditional sourdough bread processes, and therefore are high in fructans.
• Spelt Flour: Some individuals with IBS may tolerate spelt flour better than wheat flour.

Low FODMAP Sourdough Bread Recipe

This recipe follows the traditional sourdough bread process of long, slow fermentation, and it contains a touch of whole grain spelt flour, which many people with IBS can tolerate better than wheat flour.

Ingredients

• 50 grams mature sourdough starter (preferably spelt)
• 150 grams water
• 200 grams spelt flour
• 50 grams tapioca flour
• 5 grams salt

Instructions

1. Feeding the Starter: Mix 25 grams of sourdough starter with 25 grams of whole grain spelt flour and 25 grams of water in a glass jar. Let it sit at room temperature for 4-12 hours until it doubles in size.
2. Mixing the Dough: Combine all ingredients in a mixing bowl and stir until no dry bits of flour remain. Let it rest for 30 minutes.
3. The First Rise: Perform three sets of stretch and folds, with a 30-minute rest in between each set. Let the dough rise at room temperature until it doubles in size (5-10 hours).
4. The Preshape: Sprinkle some flour on top of the dough and flip the dough out onto the counter with the floured side down. Then, flip the dough over so that the sticky side is against the counter. Pull on the edges of the dough with your hands in order to shape the dough into a ball. Once you’ve got a ball, let the dough rest, uncovered, for about 20-30 minutes on your counter.
5. The Final Shape: Sprinkle the top of your dough with a some flour and flip the dough over so that the floured side is down and the sticky side is up. Press the dough down gently with your finger tips and pull the edges of the dough to form a flat rectangle of dough roughly the lenth of your loaf pan. Roll up the dough like a log and transfer it into your loaf pan with the seam side facing down. I recommend using my favorite non-stick bread pan (here’s a link to it on Amazon). If your pan isn’t non-stick, line the pan with parchment paper so that it’s easier to get the bread out after it’s baked.
6. The Second Rise: Move the dough to the refrigerator for 8-12 hours. After that, remove the dough from the fridge and let it rise on your counter until the dough has doubled in size, or is puffing up over the top of the loaf pan. Now, it’s ready to bake.
7. Baking: Preheat your oven to 450°F. Set a metal pie pan or metal cake ban on the bottom rack of the oven. You’ll use this hot pan to add some steam to the oven later when the bread is baking.
8. Baking: When your oven is pre-heated, transfer your loaf pan into the middle rack of your oven to bake. Pour a cup of hot or boiling water into the metal pan on the bottom rack. This hot water will steam up your oven as the bread is baking, giving the bread a better crust. Bake your bread for 20 minutes, and then carefully remove the metal steam pan from the oven. Turn the oven temperature down to 400°F and continue baking the bread for another 15-20 minutes. When the bread reaches an internal temperature of 190°F, it’s done.
9. Cooling: Cool on a wire rack for at least one hour before slicing.

Low FODMAP Bread Recipe (Gluten-free, Vegan, Sandwiches, Rolls)

Low-FODMAP Bread Recipe is a tender, delicious loaf bread, great for everyday use: plain, as toast, for sandwiches and more. The dough may even be used for rolls. Gluten-free, Vegan, yeast-free and easy to make. (Potato-free, no gums or mixes.)

Ingredients

• 2-¼ cups water
• 2 cups sorghum flour (OR, for VAD, replace this with rice, oat, buckwheat etc.)
• 1-¼ cups psyllium husk whole NOT powder
• ½ cup oat flour
• ½ cup masa harina (white masa flour), OR, if you prefer: fine to use buckwheat, millet, rice or amaranth
• ¼ cup avocado oil OR coconut oil or butter, melted
• 3 Tablespoons maple syrup
• 2 Tablespoons apple cider vinegar, rice vinegar or lemon juice
• 1 Tablespoon baking powder
• 1 teaspoon baking soda
• 1 teaspoon sea salt

Instructions

1. Preheat oven to 375° Fahrenheit. Grease a loaf pan, or line with parchment paper, and set aside.
2. In a large bowl, combine the dry ingredients: sorghum, oat flour and masa (or your preferred Low-FODMAP flour), psyllium husk, baking powder, baking soda and sea salt. Stir briefly to mix.
3. Pre-measure the liquid ingredients, so they're all ready, (or combine them in a small bowl). Add the wet ingredients to dry ingredients: water, fat of choice, sweetener and vinegar.
4. Use handheld beaters or other electric mixer to combine. Dough will be thin at first, but after mixing and sitting for a minute will become quite thick.
5. Using a spatula or your fingers and hands, scoop/scrape dough into loaf-shaped mound. Transfer into prepared loaf pan.
6. Shape to be slightly mounded in the center. Wet three fingers or the back of a spoon with water to rub and smooth the top surface.
7. Bake in preheated oven 50 to 60 minutes. To check for doneness, you may turn the loaf pan upside down to gently dump out the loaf, and give the bottom a light thump with your fist. The inside should sound hollow.
8. Allow to cool on a rack for about 30 minutes before slicing.

Irish Soda Bread

Irish soda bread is very hearty. Many traditional recipes use flour, buttermilk, baking soda and salt - and often nothing else. No eggs, no raisins, not even added fat! Egg really helps the texture when gluten-free flours are used.

Low FODMAP Gluten-Free Irish Soda Bread Recipe

This recipe is very easy to make.

Read also: Delicious low-FODMAP vegan recipes

Ingredients

• 2 cups gluten-free all-purpose flour
• 1 teaspoon caraway seeds
• 1 tablespoon sugar
• 1 teaspoon baking soda
• ½ teaspoon salt
• ½ cup raisins
• 1 large egg
• 1 ½ to 2 cups lactose-free soured milk (lactose-free milk mixed with 1 tablespoon lemon juice or vinegar)

Instructions

1. Preheat the oven to 400°F/200°C.
2. Whisk together the flour, caraway seeds, sugar, baking soda, and salt in a mixing bowl.
3. Toss in the raisins.
4. Stir in the egg, then gradually add the soured milk until a shaggy dough forms.
5. Turn the dough out onto a piece of parchment paper and gather it into a ball.
6. Place on a prepared pan and press into a 1 ½ inch (4 cm) thick disc.
7. Bake for 40 to 50 minutes, or until lightly browned and sounds hollow when tapped.
8. Cool on a rack before slicing.

Tips and Considerations for Low FODMAP Baking

• Flour Selection: The best low FODMAP flour is the one called for in the recipe. Always follow specific brand recommendations.
• Egg Substitutes: You could try egg substitutes, such as chia or flax eggs, or Ener G Egg Replacer, but we do not guarantee great results.
• Nut-Free Options: You can leave nuts out of any of our low FODMAP quick bread recipes.
• Serving Suggestions: Slice low FODMAP quick breads after they have sat at room temperature overnight for a more even crumb.

Read also: Delicious Low FODMAP Chicken

tags: #fodmap #diet #bread #recipes