We continuously update our assessments based on new research from Monash University. After recent discussions with Monash, we have once again adjusted our evaluation of spelt flour. Previously, we classified refined spelt flour as low FODMAP at 100g, but newer tests show that FODMAP content can vary depending on processing and geographical conditions.

 as low FODMAP at 100g. This is great news for those who miss baked goods! However, tests on other types of refined and/or organic spelt flour have shown that they may contain fructans and/or GOS at the same amount. Therefore, we recommend being mindful of portion sizes for specific spelt products, such as 

, especially during the strict phase of the diet. After this phase, you can test your own tolerance for different spelt-based products.

 made from spelt has shown varying results. White spelt sourdough bread is classified as low FODMAP at 52g (about two slices), American sourdough bread at 82g (two American slices), and Dutch sourdough bread at 35g (one slice). Spelt pasta has been tested as low FODMAP at 74g, similar to regular wheat pasta. Wholemeal spelt sourdough bread as not been tested. At the same time, wholemeal sourdough bread is low FODMAP, and since we know that spelt flour has fewer fructans than wheat flour, it is reasonable to assume that wholemeal spelt sourdough bread will also be low FODMAP.

It’s important to emphasize that many people tolerate spelt flour well. If you already include spelt flour in your diet without issues, there is no need to change that. However, if you are in the strict phase and wondering why you still have symptoms, you may want to try minimizing your spelt intake for a while.

 has been tested in a laboratory and is still classified as low FODMAP. This applies to both white and wholemeal sourdough bread. However, keep in mind that these tests were conducted on American products, and other sourdough breads may have a different FODMAP content.

As with spelt flour, growing conditions can affect the FODMAP content in wheat flour. Therefore, be mindful of your own tolerance, especially during the elimination phase.

For sourdough bread to be low FODMAP, it must be made with an active sourdough starter and undergo long fermentation for at least 8-12 hours or more. It can be difficult to determine whether a bread is a “true” sourdough, but luckily, we make this assessment for you in the app! 😊

We will continue to monitor research and update our assessments accordingly to provide you with the latest available information!

New update: The assessment of spelt flour has been adjusted – read more here!

Noba

Updated Assessment of Spelt Flour