Low FODMAP Bread That Is Delicious
On the low FODMAP diet, standard bread options are off-limits. The ingredients and processing methods lead to a high FODMAP end product leaving low FODMAPers reaching for gluten-free bread.
While most of these gluten-free options are low FODMAP, many of them leave a lot to be desired in the taste, texture, and price department. To know what food products are high in FODMAPs, many people with IBS use this comprehensive guide.
With bread being a staple in so many homes, it's hard to commit to a diet that requires this type of sacrifice. Luckily, there is a little known other option!
Berlin Natural Bakery, a 30-year-old company, based out of Ohio, sells an Old Fashioned Sourdough Spelt Bread that is NOT gluten free but IS low FODMAP! How is this possible? According to Monash University, spelt sourdough bread that made traditionally is in fact, low FODMAP.
A Natural Low FODMAP Bread
This traditional method requires that the bread is left to ferment for at least 24 hours. During this fermentation period, the fructans in the bread are fermented out by the yeast. The longer the bread is left to ferment, the more fructans are eliminated.
Like traditional sourdough bread, the Berlin Natural Bakery version is made using only three ingredients:
Berlin Bakery is the only bakery in the US that imports they're spelt directly from Germany, making their low Fodmap bread even lower in FODMAPs. Why?
Although we now grow spelt in the US, it originated in the Middle East. Over time, it naturally migrated to southern Germany where it was then eventually brought to the US by immigrants. Spelt does not grow well in the US as it does best in medium altitudes with a heat+stress free climate. Determined to see it thrive, those who planted it began to crossbreed spelt with wheat. This wheat increases the fructans in the spelt grown in the US and used in other brands of sourdough spelt bread.
This bread is sold in many grocery stores nationwide, and also can be ordered online here.
Or order some Low FODMAP Bread from The Gut Program and receive a loaf of this bread (not included in the mini-box) along with an exclusive discount!
Once you found gut-friendly products, it'll be easier to proceed with a low FODMAP diet. I've developed my own personalized and sustainable gut-friendly diet with the help of this Low-FODMAP guide.
About The Author: Drew is the founder of The Gut Program and a gut health expert. His work has been featured on The Gut Program, CbdOilForIBS.com, Ask Men, and The Gut-Brain Connection Community. Learn more at his personal site.