If you have a sensitive gut and you like eating bread you may find it difficult to find a loaf that suits you. Most bread is made from wheat flour and contains fermentable carbohydrates known as fructans which can cause pain and bloating in some people.
If you have coeliac disease, or a sensitivity to gluten, you may experience a double whammy as wheat flour contains gluten too. It forms the protein structure that gives bread its spongy texture and cannot be tolerated by people with coeliac disease and may cause gastrointestinal symptoms in those who have non coeiac gluten sensitivity.
Commercially made gluten free bread is usually made from a combination of rice, potato, tapioca, maize and buckwheat flours which are low in fermentable carbohydrates known as FODMAPS*- (see below for an explanation) but these breads can taste a little bland.
Our recipe below contains a mixture of seeds and flours which are rich in nutrients and add to the flavour and texture of the bread, particularly when freshly baked or toasted.
By making the bread yourself you get to experience the irresistible smell of bread while it is cooking and the sensational crunch as you bite into the fresh crust. This bread can be frozen and will keep for up to a month.
The flour can be found in the ‘Free From’ shelves in supermarkets and health stores.
Makes one large loaf
This is an easy loaf to make. It does not have any gluten therefore you do not need to knead it. Just mix and leave the dough to rise before baking.
- 125g potato flour
- 125g brown rice flour
- 50g buckwheat flour
- 100g coarse maize flour
- 1 tsp salt
- 40g sunflower seeds
- 40g pumpkin seeds
- 40g linseed
- 20g sesame seeds
- 20g poppy seeds
- 5g active dried yeast
- 400g warm water
- 10g blackstrap or dark molasses
You will need a 900g loaf tin (21cm by 10cm) greased with vegetable oil.
In one bowl, mix the flours, salt, seeds and yeast together. In another larger bowl, add the warm water and molasses and stir until the molasses has dissolved. Add the dry ingredients to the water and molasses and mix with a wooden spoon. Cover and rest for an hour. By this time it should have risen well. Transfer the mixture to the loaf tin, cover with a plastic bag or Clingfilm and leave to rise for 30 minutes. It should rise 1-2 cm in this time.
Preheat the oven to 240°C/Gas mark 9. Place a cup of water in a roasting tin at the bottom of the oven. This helps bread to rise well. Place the bread in the oven, lower the temperature to 220°C/Gas 7 and bake for approximately 30 minutes. The loaf should be golden brown. Turn the bread on cooling rack and leave to cool.
This bread is delicious, toasted and spread with sun dried tomato, sage and walnut pate.
*Recent research at the Monash University, Australia have investigated diet and IBS symptoms and focused on a large group of dietary sugars called FODMAPS (Fermentable oligosaccharides, di-saccharides, mono-saccharides and polyols). These sugars can be poorly absorbed in the small intestine and fermented by bacteria to produce gas which can lead to pain and bloating in people with a sensitive gut.
For more information on how to manage your sensitive gut see www.theibsnetwork.org