30 Apr 2016
My Favourite FODMAP Friendly Bread
While a low FODMAP diet is NOT necessarily a gluten-free diet, I do still recommend that you avoid gluten if you suffer digestive complaints, especially during the elimination phase of the diet. This is because gluten is a very hard to digest protein that requires a specifically strong acid in the stomach to process it. In the last few decades, gluten has been linked to causing allergies, chronic fatigue, insomnia, auto-immune conditions, attention deficit disorder, asthma, memory loss, focus issues, headaches, rashes, joint pain, digestive issues, malaise, anxiety, depression, cravings and exhaustion – to name a few. While the jury is still out on whether or not gluten is to blame, one thing is for sure: it remains a nutrient that is difficult to digest … so why put your body under unnecessary strain if there are plenty of delicious alternatives out there?
I use to think going on a low FODMAP diet meant no more bread for me (coming from a Latin background, bread deprivation is one of the worst things you could ever do to me!) Then, to my delight, I discovered that Monash University does allow some breads! Soo I went on a supermarket hunt. After reading the ingredients lists of these products I couldn’t run in the opposite direction fast enough! Preservatives, emulsifiers, gums – a whole heap of nasties, that while, low FODMAP, are still detrimental to overall health and continue being difficult for a struggling digestive system to assimilate. While this led me to resort to making my own bread (I have a killer Sprouted Brown Rice recipe in The FODMAP Friendly Vegan eBook) – sometimes when I’m feeling lazy or time-pressed, I want to know that I can open the fridge and enjoy a sandwich, or slice of toast like a “normal” person … I’m sure you understand!
We know that the levels of FODMAPs (specifically fructans) are reduced during the sourdough fermentation process. It appears that fructans are used by the yeasts and lactobacilli during fermentation. This means that certain traditionally-fermented sourdough breads (made from lower FODMAP flours such as spelt and oat) are classed as low or moderate in FODMAP content. However, sourdough breads made from high FODMAP flours (such as wheat and rye) still tend to be high in FODMAPs. However, sourdough bread is NOT gluten free, and many varieties contain added salt and additives.
QUEUE SPRING WHOLEFOODS! Spring Wholefoods is a well-respected health food organisation born and bred in Bondi Beach. It was founded by all-round nice guy Radley Spring – a former elite athlete now personal trainer who started making his own nutritious foods when he realised there were none available on the market. Once his friends started asking for them and then the local cafe… and then another, he realised he needed to get his deliciously nutritious foods to more people!
Spring Wholefoods offers the most delicious and natural variety of FODMAP friendly bread I’ve been able to find. Their Sprouted Seed Bread is gluten free and the seeds have been cultured and fermented (you’ve heard me go on about the importance of fermentation for gut health a million times) using coconut kefir. The sprouting, fermenting and low-temperature baking process takes four days. The breads are slow baked over 3-4 hours at low temperatures to retain the benefits of the nutrient-dense ingredients, similar to the dehydration process. It also contains healthy fats to facilitate absorption of these amazing nutrients in the form of coconut oil – known for its antibacterial properties & ability to soothe an inflamed digestive tract.
No compromise is made – all ingredients are of the highest quality, certified organic and fresh.
The bread does NOT contain any flour, is gluten free, low GI, FODMAP friendly, VEGAN, low carb, sweetener free, high in dietary fibre (important for us low FODMAPPers who can struggle to get enough fibre) and bursting with micro-nutrients.
The bread is also paleo-friendly as the seeds are sprouted to evolve into a vegetable state. The sprouting and fermenting activates enzymes and increases the bio-availability of the proteins, enzymes, minerals and anti-oxidants and decreases starch and anti-nutrients. These factors result in a product that is incredibly nutritious and digestable even for the many people, such as myself, who are unable to consume normal bread comfortably.
Ingredients: quinoa, buckwheat and millet mixed with carrot, zucchini, extra virgin coconut oil, sea salt and fresh rosemary … FODMAP-friendly herbs, vegetables, fats, and electrolytes … all in the one product!
Try it out for yourself today and let me know what you think … always love hearing your feedback guys 😀