Sourdough made of spelt or wheat flour is low FODMAP because the yeast have time to break down lots of fructans for you! Yay!
It’s ridiculously expensive to buy though, compared to normal bread, so if you can be organized enough, it’s easy to make yourself.
I’ve made this recipe several times and while I’m not exact with all the timings/measurements, it works very consistently. The active time spent on the bread is also very minimal, you just need to be around at the right time to set it up.
It’s easier to get a good, light texture if you use white flour. This is because the grain husks in the brown flour can get in the way of the strands of gluten. Although I like to use half white, half brown for the flavour.
Here is how to make your own Sourdough Starter/Mother Culture (it will take at least 4 days).
First Morning = Feed Your Starter
Discard of half your starter culture
Replace with a mixture of half strong flour and half water
Leave somewhere cool to get fermenting
First Evening = Make Your Poolish
40g / 1.5oz of starter
140g / 5oz strong wheat or spelt flour (brown and/or white)
140ml / 5 fl oz of warm water
Mix the flour, starter and water together in a bowl.
Cover and leave at room temperature overnight.
Second Morning = Make Your Dough
350g / 9oz strong spelt or wheat flour (brown and/or white)
10g / 2tsp salt
150ml / 5.3 fl oz of water
Mix all the ingredients together
Knead the dough until it is elastic and smooth. If the weather is cold and you can leave it all day, you can pretty much just leave it after mixing.
Cover and leave to prove during the day
Second Evening = Shape and Bake
Early in the evening, tip the dough out, so it lands with the dry “skin” on a surface dusted with flour
Scoop the dough up and seal the sticky side together, making the “skin” be on the outside
Shape into a pretty loaf on a flour-dusted baking tray and cover with a tea towel
Leave for 2-3 hours
Heat the oven to 400°F/190°C/Gas Mark 6
Bake the loaf for ~45 minutes. Check it is cooked by tapping the underside; it should sound hollow.
Leave to cool on a rack and enjoy!
You can watch the recipe in the video below x
P.S. I'm not totally sure I've written the US imperial measures right, so let me know if I need to change it!