IBS--Free at Last!

Thoughts About Spelt and other Yeast Breads

A reader has asked for my latest thoughts about spelt, and whether it is allowed or not allowed. Love the stuff, but it is confusing! Here's what I know: Spelt is definitely an ancient variety of wheat. (It is not gluten free, which we don't care about so much for FODMAPs purposes.)

There has been a small flurry of new FODMAPs data on spelt coming out that is a little difficult to interpret. One Australian 2011 paper that you may have read reported that spelt bread was very low in fructans, lower than wheat; the bread that was analyzed appeared to be a sourdough spelt bread. A German 2007 paper found that spelt "wholemeal" and flour have MORE fructans than wheat . Meanwhile, we just saw a 2011 UK study published that found gluten free breads were about like wheat breads for fructan content (but did not analyze spelt breads). In reality the fructan content of these foods is on a spectrum, and it a matter of where we draw the line about how much fructans is too much. My interpretation on breads at the moment (and I would love to revise it as soon as I see more comprehensive data) in order:

rye bread (has the most fructans)
whole wheat, white, gluten-free of various types, spelt breads (all about the same)
white and wheat sourdough (guessing)
sourdough whole spelt (guessing)
sourdough refined/white spelt (has the least fructans)

I am inclined to keep spelt off the elimination diet for now--not allowed--until we see more complete data. However, after the challenge phase is over, sourdough spelt bread in particular might be especially well tolerated. I am guessing that maybe white wheat sourdough and even whole wheat sourdough would be the next best tolerated. Authentic sourdough breads are allowed to ferment over a much longer time period while rising than breads to which baker's yeast is added, and that may break down some of the fructans. (Must ask for specifics where the sourdough bread is made--sometimes baker's yeast is added even to sourdough to speed up the rise--not as good for our purposes.)

As always, there can be non-FODMAPs issues that influence a particular person's tolerance of these products, including celiac disease, non-celiac gluten intolerance, immune-mediated sensitivity to rye, wheat, spelt or baker's yeast, plain old wheat allergy, etc.

New note: Kate Scarlata, author of The Complete Idiot's Guide to Eating Will with IBS, recently returned from a FODMAPs educational event in Autralia. She learned that the FODMAPs content of grains can vary with growing conditions. Fructans, being the storage form of energy for the spelt or wheat plan, are lower in grains that have grown under drought conditions. Interesting.

2011 Book Update: Grains and Starches

Over my next few postings I plan to bring you up to date on some revisions to the Allowed Food Lists on the elimination phase of the FODMAPS diet described in my book, IBS--Free at Last! These revisions are necessary because new nutrient data has been published or has come to my attention. First up: Grains and Starches, on page 44:

• Rye crackers and crispbread--delete; add to Fructans Challenge list on page 72
• Sweet potatoes--delete; add to Polyols Challenge list on page 63
• Turnips--delete; add to Polyols Challenge list on page 63
• Pumpkin--delete; add to Polyols Challenge list on page 63
• Spelt--add (updated 3/2011)

I can hear a collective groan rising from the ether about the loss of sweet potatoes from the allowed list. So sad, I know. Luckily they aren't toooo high in polyols, so when all is said and done, after the elimination and challenge phases are complete, many of you will be able to include sweet potatoes in moderate portion sizes.

My Guest Post on Kitchen Therapy

My friend, Linda, invited me to write an article for her KitchenTherapy blog, and it was published today! The article is entitled "Wheat-Free, Gluten-Free, FODMAPS-Free" and explores the FODMAPS concept from the point of view of those who have a gluten-free lifestyle. Kitchen Therapy is one of my favorite blogs, with inspiring posts about gluten-free cooking, recipes, gardening, and more. Pop on over there, visit, and be sure to comment on my article for a chance to win one of my books, IBS--Free at Last!