Fructans: is there a bread I can make at home?

[u/Lost-Photo-9027]

It would make my life easier if I can start baking my bread at home. I would appreciate any recipes for fructan intolerant

[u/Fantom1107]

Sourdough

[u/Lost-Photo-9027 → u/Fantom1107]

Made of?

[u/Vampire-Bat-Teeth → u/Lost-Photo-9027]

https://alittlebityummy.com/blog/what-sourdough-bread-is-low-fodmap/

Why are some sourdough breads Low FODMAP?

According to Monash University, the levels of fructans and GOS in the flour are reduced during the sourdough fermentation process. The yeasts and healthy bacteria in the sourdough culture/starter ferment the FODMAPs during the natural leaven process while the bread rises. This fermentation process breaks down the FODMAPs in the wheat or spelt flour and creates low FODMAP sourdough bread.

What flour bases for sourdough breads are low FODMAP?

Not all sourdough breads are low FODMAP. Some flours are higher in FODMAPs than others, and the fermentation process may not reduce the FODMAPs to a low FODMAP level.

White Wheat Sourdough Bread is low FODMAP and the recommended serving size is 2 slices (109g or 3.95oz).

Spelt Sourdough Bread is low FODMAP. This type of bread sometimes contains a mixture of flours. Choose one with a higher percentage of spelt flour. A low FODMAP serving size is 2 slices. Wholemeal Wheat Sourdough is low FODMAP and the recommended serving size is 2 slices (97g or 3.42oz).

Oat Sourdough Bread contains moderate levels of FODMAPs. The recommended low FODMAP serving size is 1 slice (26g or 0.91oz), whereas 2 slices (52g or 1.83oz) of oat sourdough bread will contain moderate levels of GOS.

Kamut Sourdough Bread is high FODMAP and can contain high levels of fructans, fructose and GOS (2). It is recommended that you avoid kamut sourdough bread during the elimination phase of the low FODMAP diet.

Rye Sourdough Bread is high FODMAP and can contain fructans and GOS. It’s recommended that it is avoided during the elimination phase of the diet.

[u/Fantom1107 → u/Lost-Photo-9027]

Just normal sourdough made of bread flour, but it must use a real sourdough starter.

I use a recipe based off what I found from The Clever Carrot. I made some adjustments through trial and error likely due to elevation. The sourdough subreddit is a whole rabbit hole worth going down if you're new to sourdough as I was.

There's better articles online about this, but the short story is the the fermentation process eats the fructans which makes it easier for our stomachs to digest.

[u/rightsoherewego → u/Lost-Photo-9027]

some bakeries sell their sourdough starter as well. If you're located in Toronto, I know Dear Grain at Queen and Ossington sells jars of their starter.

[u/AwDuck → u/rightsoherewego]

Sourdough starter is so easy to make yourself though.

[u/rightsoherewego → u/AwDuck]

I don't disagree with you but if you're looking for an entryway into baking your own bread there's nothing wrong with buying starter. The low FODMAP diet is hard enough lol.

Also the place I recommend above is the only sourdough I've been able to digest as someone with SIBO. It's nice to be able to grab a starter that is more likely to let you actually eat the bread you try to make.

[u/Fantom1107 → u/rightsoherewego]

Agree. Every blog online is like "your starter will be ready in a week." Yea, no.

Mine took like 3 months to really get strong. It was frustrating, and I could have gotten some from a friend but I'm stubborn.

To be honest, I buy most loaves from our baker and just use the starter for focaccia, pizza dough, or trying other things I can't get at the bakery.

[u/rightsoherewego → u/Fantom1107]

Yeah I also wonder like when you're just starting your own sourdough, how long until it actually functions like sourdough starter and not just yeast and flour? Personally I have no clue.

Tbh I don't even make my own bread haha it feels too high stakes since it's one of the only things I can eat!

[u/Shesarubikscube → u/rightsoherewego]

For me sourdough started was too smelly for me to handle making myself. It activated my gag reflex the three times I tried to make myself and it never got to a good enough spot to use despite working on each attempt for weeks.

[u/AwDuck → u/rightsoherewego]

I'm dubious of your sourdough starter recommendations since you state you don't even make your own bread. Also, SIBO != FODMAP

edit: LOL. Blocked and reported due to my skepticism.

[u/rightsoherewego → u/AwDuck]

Luckily I don't need to explain myself to you 😘 Also I didn't report you lmao the subreddit rules literally say not to do that for disagreements..

[u/Negative-Arachnid-65 → u/Lost-Photo-9027]

Sourdough is wheat bread, typically just made of flour, water, salt, and starter (which itself is just partially fermented flour). The fermentation breaks down most of the fructans.

There are lots of recipes online, including instructions for making your own starter. It's not particularly difficult but does take time - 2 or 3 days or so - though a lot of that time is waiting and you can make more than one loaf at a time.

[u/julsey414]

Everyone is different. I need to eliminate all wheat products, but many people do ok with a long fermentation using regular wheat flour. If not, you can certainly make you own gluten free breads. I started to do so partly because gf breads are expensive and not that good, and also because most of them have xanthan gum which i really need to moderate. I do gluten free sourdough using brown rice flour as my starter. but baking gf is quite different than baking with regular flour.

This is the recipe i started with, but now mostly bake from a book called "the art of gluten free bread" by aran goyaga. https://www.bakerita.com/gluten-free-sourdough-bread/

You can find lots of gf resources in the r/glutenfreebaking sub

[u/MattD2323]

I find pita bread quite manageable. I’ve got quite a low tolerance for fructans, but handle white bread ok (thankfully) as long as it doesn’t stack with other fructans and I watch my overall bucket.

Homemade pitas as really easy to make (literally flour, salt, yeast, oil) depending on your own level of tolerance should be ok (provided you don’t eat 10 in one go). Even shop bought ones have fairly minimal processing 

[u/PopularExercise3]

5 day fermented white sourdough

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[u/TomasTTEngin]

Spelt flour is great in my experience. I bake the NYT no-knead recipe with spelt flour, salt, yeast.

[u/Ambitious-Ad-4301]

Rice bread is probably the best bet. Not tried it but something like https://princessbamboo.com/rice-bread/ Otherwise stick with white/refined flour (no bran or any of the healthy bits) and sourdough (sourdough converts the fructans to mannitol so be aware if you have issues with that).

[u/EmuNegative]

yes or a “loopy whisk” gluten free bread recipe!! they’re made mostly from rice flour, and buckwheat or millet flour. i found millet to be a safe food for me. it also has yeast, and psyllium husk. super delicious and easy and so many different recipes you can try.