Low FODMAP bread

Ingredients for 1 servings:

• 100 g buckwheat flour (wholemeal flour)
• 100 g corn flour
• 100 g rice flour
• 100 g oat flakes, wholegrain
• 40 g psyllium husk flour
• 1 tsp, heaped baking soda
• ½ bag(s) of baking powder
• 600 ml water, lukewarm
• 1 tsp, heaped sesame seeds

Instructions

Working time approx. 10 minutes; Rest time approx. 20 minutes; Cooking/baking time approx. 1 hour 20 minutes; Total time approx. 1 hour 50 minutes

Mix all the dry ingredients thoroughly with the dough hook of a hand mixer, breaking up any lumps. Then quickly add the water at full power and mix for about 5 minutes. Don’t waste time, as the psyllium husks will begin to swell and gel after just a few seconds. Alternatively, you can mix the psyllium husks with 2/3 of the water in a bowl, let them rise for 20 minutes, and then mix them with the remaining water and the dry ingredients. However, this requires more washing up and doesn’t make for any better bread. Let the dough rest for 20 minutes; it doesn’t need to be covered. Knead the dough by hand. I toss it vigorously several times, either in the mixing bowl or from hand to hand. This removes any air from the dough and ensures an even cut. Transfer it to a baking sheet lined with baking paper and shape it into the desired shape. Do not use a baking pan or oven rack. Make a 3 cm deep cut in the top with a knife. Brush with water by hand to ensure the sesame seeds, which you then sprinkle on and distribute by hand, stick to the dough. Alternatively, brushing with olive oil is also a good idea. Bake in an oven preheated to 200°C (convection not recommended) on the middle rack for about 80 minutes. After baking, let it cool on a rack for about 3 hours. Or eat it now, but don’t immediately pack it in a bag or lunch box. This yields 850g of bread. Per 100g, it contains 178 kcal and 6.1g of fiber. Note: If you’re on a “low FODMAP diet,” for example, due to irritable bowel syndrome or other intolerances, and you either can’t tolerate or dislike spelt, or you can’t buy decent spelt bread without rye/sourdough, then this bread will help you make the challenge of a severely restricted diet tasty and provide yourself with fiber.