Making Low FODMAP spelt sourdough bread or any sourdough bread may look difficult or complicated. It might happen for the first time or not, another time you will have to keep trying but if you are patient, it will pay back with a beautiful Low FODMAP spelt sourdough loaf that you and your family will love! Just don’t eat it all in one go!
This is a step by step guide – recipe for you to learn how to make a 100% spelt sourdough bread!
And once you learn this, you will become more versatile and surely will learn other sourdough bakes, too.
Begininning of every sourdough bread is a sourdough starter. It might be tricky to make, but if you follow my easy guide, you should be able to do this without a problem. If you have any trouble, you can always contact me here for support and questions that may arise.
Here is the step by step spelt sourdough starter recipe:
Spelt Sourdough Starter
Ingredients
- 2 tbsp white spelt flour
- 2 tbsp whole spelt flour
- 50 ml lukewarm water
Instructions
- To do this spelt sourdough starter, use a jar or a clear plastic container, so you can see the progress. Sterilise it with a boiling water.
- Day 1.: Place 2 tbsp. each of white and wholemeal spelt flour in this jar. Add enough water to create a thick consistency, thicker then for American style pancakes.
- That’s it for now! Leave it in a room temperature until next day.
- Day 2.: Add 1 tbsp. of each flour and 1-2 tbsp. of water. Stir.
- Days 3 - 7: Repeat the same process for the following days, up to day 7 you should see bubbles forming in the starter. When you see bubbles and the volume rises, it is ready to be used in a recipe.
When your sourdough starter is rising and bubbling, you are ready to start making your first Low FODMAP spelt sourdough bread. To make it clear – a starter is a living culture that we can use for making bread again and again.
Therefore, after you use starter for this recipe for a Low FODMAP spelt sourdough bread, you can place the rest of the starter in the fridge to use another time. Even if it is in a week time and your starter changed the colour a bit to kind of grey and smells very strong, don’t worry. I usually just discard the top grey layer and liquid and refresh the starter once by adding more water and flours to the starter and placing it in a room temperature. Just make sure that the consistency stays more or less the same, without too much liquid.
The refreshed sourdough spelt starter is usually ready within 8-12 hours. Then you can just add the required amount to your recipe for the Low FODMAP spelt sourdough bread.
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
Ingredients for a Low FODMAP spelt sourdough bread (scroll down for a printable recipe card):
240 g white spelt flour
200 g whole spelt flour
300 g lukewarm water
9 g salt
75 g spelt sourdough starter (recipe card above – remember that you need about a week to make it ready)
Instructions to make a Low FODMAP spelt sourdough bread:
Use a large bowl that you can cover with a lid or cling film later.
Place both flours in a bowl and mix well. Add water (reserve 30 g for later) to the flours and mix (you can use your hands) until you have a thick bread dough. Leave for 1 1/2 h, covered.
Add starter and 15 g of water. Mix well. Leave for 15 min., covered.
Add salt and rest (15 g) of water. It doesn’t require mechanical mixing. You just need to do stretch and fold technique to knead it well. After the salt is incorporated, do folds for 2-3 minutes.
STRETCH AND FOLD TECHNIQUE:
Press the dough down. Pull on the side and press it in the middle. Then move the bowl and do the same pull, stretch and press with another part of dough. You do this until the dough starts to resist and becomes more smooth.
Bulk fermentation for 4 h:
Do 6x stretch and folds.
First three every 15 min., then last three every 1/2 h.
Note: If you are busy or need to go out, you can make this rising process for a few hours longer. Just don’t shorten it, because this fermentation process makes this bread Low FODMAP! This sourdough ferments twice – now for 4 h and later, in the tin for at least 12 hours.
Shape.
Sprinkle a clean worktop with a white spelt flour.
Remove the sourdough bread dough from the bowl into the worktop.
Here I used a bread tin, which is easier to handle. It is much easier then placing the bread in a proving basket and then turning into a baking tin or Dutch oven, which often results in baking a flat bread, looking more like a pancake! Bread tin just needs to be sprayed it with oil, you prove dough in it and bake it as well.
Then I folded the dough twice, from the left and from the right and I placed it in the bread tin, sealed side down. Just a sprinkle of the spelt flour on top an it is ready for…
Proving!
Cover the bread in the tin with a large enough plastic bag.
Place it in the fridge for at least 12 h up to 16 hours.
Bake.
Bake it straight from the fridge into the oven.
Preheat the oven as far as it will go, mine is 250 degrees C.
Place a small tin in the oven to preheat as well, on the bottom of the oven.
When the oven is hot, throw a glass of water in this small tin and place the bread in the tin in the middle shelf of your oven. Lower the temperature to 220 degrees C.
Bake for 35 – 40 minutes. Make sure that the top and sides are golden and the bottom sounds hollow when you tap it.
It is ready. The smell in your house is amazing!
Low FODMAP spelt sourdough bread
Ingredients
- 240 g white spelt flour
- 200 g whole spelt flour
- 300 g lukewarm water
- 9 g salt
- 75 g spelt sourdough starter
Instructions
- Use a large bowl that you can cover with a lid or cling film later.
- Place both flours in a bowl and mix well. Add water (reserve 30 g for later) to the flours and mix (you can use your hands) until you have a thick bread dough. Leave for 1 1/2 h, covered.
- Add starter and 15 g of water. Mix well. Leave for 15 min., covered.
- Add salt and rest (15 g) of water. It doesn't require mechanical mixing. You just need to do stretch and fold technique to knead it well. After the salt is incorporated, do folds for 2-3 minutes.
- STRETCH AND FOLD TECHNIQUE:Press the dough down. Pull on the side and press it in the middle. Then move the bowl and do the same pull, stretch and press with another part of dough. You do this until the dough starts to resist and becomes more smooth.
- Bulk fermentation for 4 h:Do 6x stretch and folds. First three every 15 min., then last three every 1/2 h.Note: If I am busy or need to go out, you can make this rising process for a few hours longer. Just don't shorten it, because this fermentation process makes this bread Low FODMAP!
- Shape.Sprinkle a clean worktop with a white spelt flour.Remove the sourdough bread dough from the bowl into the worktop.Here I used a bread tin, which is easier to handle. I just sprayed it wiith oil.Then I folded the dough twice, from the left and from the right and I placed it in the bread tin. Just a sprinkle of the spelt flour on top an it is ready for...
- Proving!Cover the bread in the tin wth a large enough plastic bag.Place it in the fridge for at least 12 h up to 16 hours.
- Bake.Bake it straight from the fridge into the oven.Preheat the oven as far as it will go, mine is 250 degrees C.Place a small tine in the oven to preheat as well, on the bottom of the oven.WHen it is ready, throw a glass of water in this small tin and place the bread in the tin in the middle shelf of your oven. Lower the temperature to 220 degrees C.Bake for 35 - 40 minutes. Make sure that the top and sides are golden and the bottom sounds hollow when you tap it.
- It is ready. The smell in your house is amazing!
Notes
Disclaimer:
100% spelt sourdough bread is suitable on a low FODMAP diet. But, since you are making it at home – it hasn’t been tested and FODMAP levels in this sourdough spelt bread may vary.
Also, if you are coeliac, this bread is not for you, because it DOES contain gluten.
To find more low FODMAP diet recipes for a sourdough, go here.
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