Spelt – the Wonder Wheat!!!
Finally. Baking GREAT Low Fodmap Bread!
Spelt is apparently a wonder wheat for those of us on Low Fodmap. In the layman terms of food chemists, spelt is an ancient cousin of wheat. It is usually clumped into the same category as wheat, but it’s food chemistry is different– which means… LOW FODMAP! Apparently, the fructans that are in the normal wheat grain are not in the spelt grain.
This can be very confusing because most 100% spelt products say “Contains Wheat” on the package ingredients (probably to warn those who avoid gluten). In reality, products that are truly 100% spelt do not have fructans! Now, if you are avoiding gluten (the protein), not just fructans (the sugar), then spelt is not for you. But, for those of us who are not gluten intolerant, it is very exciting! Apparently, spelt flour recipes bake very similarly to wheat flour recipes! (Warning: double check the ingredients to make sure there are no added fructans like wheat flour, honey, inulin, etc.)
I am SOO excited to give this a try! Now that I am home from Christmas vacation, I’m going to try spelt chocolate chip cookies and spelt bread. I will let you know how they turn out!
Here’s the research: from Feb 2011
Most notably: “Fifty-five commonly consumed grains, breakfast cereals, breads, pulses and biscuits were analysed. Total fructan were the most common short-chain carbohydrate present in cereal grain products and ranged (g per portion as eaten) from 1.12 g in couscous to 0 g in rice; 0.6 g in dark rye bread to 0.07 g in spelt bread; 0.96 g in wheat-free muesli to 0.11 g in oats; and 0.81 g in muesli fruit bar to 0.05 g in potato chips. Raffinose and stachyose were most common in pulses.”
In order of lowest to high fructan content:
- 0.00 g rice
- 0.05 g potato chips
- 0.07 g spelt bread
- 0.11 g oats
- 0.60 g dark rye bread
- 0.81 g muesli fruit bar
- 0.96 g wheat-free muesli
- 1.12 g couscous