What To Know
- According to Monash University’s Low FODMAP Diet App, spelt flour contains less than 1 g of FODMAPs per 100 g serving, which falls within the low FODMAP threshold.
- When substituting spelt flour for regular wheat flour, it is important to note that spelt flour has a slightly different texture and flavor.
- Spelt flour is a versatile and nutritious flour option that can be enjoyed by most people following a low FODMAP diet.
Spelt flour, an ancient grain variety, has gained popularity for its potential health benefits. But when it comes to the low FODMAP diet, many wonder: “Is spelt flour fodmap friendly?” This blog post will delve into the depths of spelt flour’s FODMAP content, providing a comprehensive guide to help you make informed dietary choices.
What is Spelt Flour?
Spelt is an ancient grain related to wheat but with a distinct nutritional profile. Spelt flour is made from the whole grain, including the bran, germ, and endosperm. It is richer in fiber, protein, and vitamins than refined wheat flour.
Understanding FODMAPs
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of short-chain carbohydrates that are poorly absorbed by the small intestine. When they reach the large intestine, they can ferment and cause digestive symptoms such as bloating, gas, and abdominal pain in people with irritable bowel syndrome (IBS).
Is Spelt Flour FODMAP Friendly?
The answer is: Yes, spelt flour is generally considered FODMAP friendly.
According to Monash University‘s Low FODMAP Diet App, spelt flour contains less than 1 g of FODMAPs per 100 g serving, which falls within the low FODMAP threshold. This means that most people following a low FODMAP diet can tolerate spelt flour in moderate amounts.
FODMAP Content of Spelt Flour
The FODMAP content of spelt flour can vary slightly depending on the brand and processing methods. However, most commercial spelt flours contain the following FODMAPs:
- Fructans (a type of oligosaccharide)
- Galacto-oligosaccharides (GOS)
Amount of Spelt Flour to Consume
The recommended amount of spelt flour that is low FODMAP is:
- 1/4 cup (30 g) per serving
Consuming larger amounts may increase the risk of FODMAP-related symptoms.
Cooking with Spelt Flour
Spelt flour can be used in a variety of recipes, including:
- Breads
- Pastries
- Pancakes
- Waffles
- Cookies
When substituting spelt flour for regular wheat flour, it is important to note that spelt flour has a slightly different texture and flavor. You may need to adjust the amount of liquid in your recipes accordingly.
Other FODMAP-Friendly Flour Options
In addition to spelt flour, there are several other FODMAP-friendly flour options available, including:
- Rice flour
- Potato flour
- Tapioca flour
- Almond flour
- Coconut flour
Final Note: Embracing Spelt Flour in Your Low FODMAP Journey
Spelt flour is a versatile and nutritious flour option that can be enjoyed by most people following a low FODMAP diet. By understanding its FODMAP content and consuming it in moderation, you can reap the benefits of this ancient grain while minimizing digestive discomfort.
Questions We Hear a Lot
Q: Is all spelt flour FODMAP friendly?
A: Most commercial spelt flours are low FODMAP, but it is important to check the label to ensure that it contains less than 1 g of FODMAPs per 100 g serving.
Q: Can I substitute spelt flour for regular wheat flour in all recipes?
A: While spelt flour can be used in most recipes, it may require some adjustments to the amount of liquid used due to its different texture.
Q: What are some low FODMAP recipes that use spelt flour?
A: There are numerous low FODMAP recipes that incorporate spelt flour, such as spelt bread, pancakes, and cookies. You can find many of these recipes online or in low FODMAP cookbooks.
