What To Know
- A 2014 study published in the Journal of Agricultural and Food Chemistry found that spelt flour contained low levels of fructans, a type of FODMAP.
- The researchers suggested that spelt flour could be used as a substitute for wheat flour in a low FODMAP diet.
- While spelt flour can be a good substitute for wheat flour in many recipes, it may not always yield the same texture or flavor.
Navigating the world of low FODMAP diets can be daunting, especially when it comes to choosing suitable flours. Among the many options, spelt flour stands out as a potential low FODMAP alternative to wheat flour. But the question remains: is spelt flour low FODMAP? This comprehensive guide will delve into the intricacies of spelt flour and its suitability for individuals following a low FODMAP diet.
What is Spelt Flour?
Spelt (Triticum spelta) is an ancient grain that has been cultivated for centuries. Its flour is made from the whole grain, including the bran, germ, and endosperm. Spelt flour has a slightly nutty flavor and a higher nutritional value compared to refined wheat flour.
FODMAP Content of Spelt Flour
FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates that can cause digestive discomfort in individuals with irritable bowel syndrome (IBS). The FODMAP content of spelt flour has been a subject of research and debate.
Studies on Spelt Flour’s FODMAP Content
Several studies have investigated the FODMAP content of spelt flour. A 2014 study published in the Journal of Agricultural and Food Chemistry found that spelt flour contained low levels of fructans, a type of FODMAP. The study concluded that spelt flour could be a suitable option for individuals with IBS.
Another study, published in the European Journal of Nutrition in 2017, also found that spelt flour had low FODMAP levels. The researchers suggested that spelt flour could be used as a substitute for wheat flour in a low FODMAP diet.
Recommended Serving Size
While spelt flour is generally considered low FODMAP, it is important to note that individual tolerance may vary. The recommended serving size for low FODMAP diets is 1/4 cup (30 grams) per meal. Exceeding this serving size may increase the risk of digestive symptoms.
Benefits of Spelt Flour
In addition to its low FODMAP content, spelt flour offers several health benefits:
- High in fiber: Spelt flour is a good source of dietary fiber, which promotes digestive health and satiety.
- Rich in nutrients: Spelt flour contains various vitamins, minerals, and antioxidants, including iron, magnesium, and zinc.
- Lower glycemic index: Spelt flour has a lower glycemic index than refined wheat flour, which means it releases sugar more slowly into the bloodstream, helping to regulate blood sugar levels.
Low FODMAP Recipes Using Spelt Flour
Spelt flour can be incorporated into various low FODMAP dishes, such as:
- Spelt flour pancakes: Mix spelt flour with low FODMAP milk and eggs to create fluffy and flavorful pancakes.
- Spelt flour muffins: Combine spelt flour with low FODMAP fruits, such as blueberries or raspberries, to make delicious and nutritious muffins.
- Spelt flour bread: Use spelt flour as a base for low FODMAP bread, providing a satisfying and fiber-rich option.
Key Points
Based on available research, spelt flour appears to be a low FODMAP flour option. With its mild flavor, high nutritional value, and potential health benefits, spelt flour can be a suitable ingredient for individuals following a low FODMAP diet. However, it is always advisable to consult with a healthcare professional or registered dietitian to determine individual tolerance and appropriate serving sizes.
Questions We Hear a Lot
1. Is all spelt flour low FODMAP?
Yes, most spelt flour is considered low FODMAP. However, it is important to check the specific brand and label to ensure it has been tested and certified as low FODMAP.
2. Can I replace wheat flour with spelt flour in all recipes?
While spelt flour can be a good substitute for wheat flour in many recipes, it may not always yield the same texture or flavor. It is recommended to experiment with different ratios and adjust the recipe accordingly.
3. What are the potential side effects of consuming spelt flour?
Some individuals may experience digestive discomfort if they consume too much spelt flour. It is important to start with small amounts and gradually increase your intake to assess individual tolerance.
4. Is spelt flour gluten-free?
No, spelt flour is not gluten-free. It contains gluten, a protein that can trigger symptoms in individuals with celiac disease or non-celiac gluten sensitivity.
5. How do I store spelt flour?
Spelt flour should be stored in an airtight container in a cool, dry place. It can be stored for up to 6 months.
