A low FODMAP diet is a temporary dietary approach used to manage symptoms associated with Irritable Bowel Syndrome (IBS) and other functional gut disorders. The diet works by reducing the intake of specific short-chain carbohydrates that are poorly absorbed and rapidly fermented in the large intestine. Spelt, a popular alternative to common wheat, often comes into question due to its ancient grain status. Whether spelt is low FODMAP is not a simple yes or no, as its status depends heavily on how the grain is processed and prepared.
Understanding FODMAPs and Spelt’s Composition
FODMAP is an acronym for Fermentable Oligo-, Di-, Mono-saccharides, and Polyols. These carbohydrates draw water into the intestine and are quickly fermented by gut bacteria, leading to the bloating, gas, and abdominal pain characteristic of IBS symptoms. Grains, including spelt, contain fructans, which are chains of fructose molecules.
Spelt is an ancient species of wheat and naturally contains fructans. Raw, unprocessed spelt grain and whole spelt flour are inherently high in fructans, placing them in the high FODMAP category. Although spelt flour may be slightly lower in FODMAPs than some modern wheat varieties, it is still high enough to trigger symptoms in those with fructan intolerance. Products made with quick-rising or unfermented spelt flour should be avoided during the elimination phase.
The Critical Distinction: Processing and Preparation
The determining factor for a spelt product’s FODMAP status is the processing method, not the grain itself. The key to reducing fructan content is long-fermentation, primarily through traditional sourdough bread making. This method uses a starter culture containing wild yeasts and lactic acid bacteria, rather than commercial baker’s yeast alone.
During the extended proofing period, which can last 12 hours or more, the microorganisms in the sourdough culture actively metabolize the fructans within the dough. These bacteria and yeasts consume the fructans as a food source, effectively breaking down the long carbohydrate chains into simpler, more digestible components. This microbial activity drastically lowers the overall fructan load in the final baked product. Breads made with modern, quick-rise baking techniques do not allow sufficient time for this fructan degradation to occur, meaning the final product retains its high FODMAP status.
Spelt Products and Their Specific FODMAP Status
The FODMAP status of spelt is highly product-specific, requiring identification of the precise preparation method. Unprocessed spelt flour, including wholemeal and white varieties, remains high in fructans and should be avoided during the elimination phase. An exception is organic sieved spelt flour, which is low FODMAP at a 100-gram serving, likely because the sieving process removes high-fructan bran particles.
The most well-known low FODMAP spelt product is 100% spelt sourdough bread. Due to the fructan reduction achieved through long-fermentation, a serving of two slices of true spelt sourdough bread is considered low FODMAP. This determination is based on laboratory testing of the finished product.
Spelt pasta has a conditional low FODMAP status. While a typical serving of one cup of cooked spelt pasta is high in fructans, a reduced serving size of 1/2 cup (approximately 74 grams) has been tested and certified as low FODMAP. Spelt flakes and cereals are typically made from unprocessed grains and are not subjected to lengthy fermentation, meaning they remain high FODMAP.
Safe Integration into the Low FODMAP Diet
Integrating spelt products safely requires strict adherence to tested serving sizes and careful label reading. Even for spelt sourdough bread, which is generally considered low FODMAP, portion control is paramount. Consuming more than the tested two-slice serving size can quickly exceed the threshold for fructan tolerance in sensitive individuals. The same caution applies to spelt pasta, where the difference between a low and high FODMAP meal is merely a half-cup serving size.
When purchasing spelt products, look for explicit labeling that indicates “100% spelt sourdough” and confirms a long-fermentation process. The most reliable method is to look for products officially Monash University Low FODMAP Certified, as these have been laboratory-tested to meet the necessary low FODMAP thresholds. Relying solely on the presence of “spelt” on a label is insufficient, as it does not guarantee the necessary fructan reduction.
It is important to remember that the low FODMAP diet involves a reintroduction phase to determine personal tolerance levels. Even products that test low FODMAP may cause symptoms in some individuals, as gut sensitivities vary significantly from person to person. After the elimination phase, individuals should test their personal tolerance to spelt products in a controlled manner to determine the maximum amount they can safely consume.