Cooking for the Sensitive Gut

Gluten free bread with buckwheat, rice and potato flour

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. 

Ingredients

  • 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

 Method

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.

013 Walnut, sage and tomato 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

IBSLogowithstrap March 2011

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This entry was written by Joan Ransley and published on July 9, 2014 at 10:00 pm. It’s filed under Bread and cereals, Snack and tagged , , , , , , , . Bookmark the permalink. Follow any comments here with the RSS feed for this post.

18 thoughts on “Gluten free bread with buckwheat, rice and potato flour

  1. Hi. Can this be made without the maize flour/meal?

    • Hello Muddy Springer. Yes you can substitute 100g of maize flour with a mix of brown rice flour and potato flour. As long as you have 400g of flour in total the bread will work fine. Give it a go and let me know how you get on. Best wishes Joan ps I like the look of your springer.

  2. how can I make this bread higher in fiber could a lower fibre flour be replaced with gluten free oat bran also is there a yeast free version many thanks so much

    • Hello Nicola, I am not sure I understand your question. The bread is quite high in fibre from the buckwheat and the seeds. Yes you cold try substituting oat bran for some of the flour. You could try using a non yeast raising agent but the loaf may not rise so well.
      Joan

  3. Where is the best place to shop for Ingredients, my supermarkets do not stock what I want to try. hopefully to follow the low fodmap, I would like to get things for the kitchen cupboard.

    Thanks
    Junie

  4. Hello Junie. I am not sure where you live but if you live in the UK you can buy the flour used for this bread online from Doves Farm http://www.dovesfarm.co.uk/ I bought my Dove’s Farm Flour from a local health food shop.Hope this helps. Joan

    • Hi
      I live In Chester, will look at the link you sent, I have no idea where to start my shopping list for the fodmap and also being vegetarian.

      Thanks for your help

      Junie

      • Hello Junie
        Why not look at the list of the food we have compiled ‘So what can I eat?’. The most important thing to do is to avoid foods with the highest amount of fermentable carbohydrates (FODMAPS)such as onions and wheat.it might be an idea to cut down on fatty foods too. Begin with some simple recipes and gradually build up a small repertoire of foods and recipes you are happy with. The recipe for the pan roasted salmon and mini chive cakes would be good to start with. Or the simple tomato sauce. Good luck. Joan

      • ohhh sorry Junie I just remembered you said you were vegetarian so forget what I said about salmon! Unless of course you do eat fish sometimes.

      • Hi Joan
        I do sometimes eat salmon as my husband says it is good for me.
        My GP says I have IBS, still waiting to see a consultant, I have another test on Wednesday, so hopefully I will see the consultant.

        I want to learn as much as I can.

        You are a great help to me, thanks so much for your help and your time.

        Junie

  5. Hi Junie, pleased to help.That is why we set this site up, Hope all goes well with your appointment. Stay tuned and do give us feedback when you can. Joan

    • Will let you know how my appointment goes.

      I was searching articles you have wrote, I see you had a book called Food and Nutritional Supplements: Their Role in Health and Disease, would this be good for me to read ??

      would love to find more of your work to study and help myself and maybe others.

      would love to see a book from you about IBS

      Thanks

      Junie

      • Hello Junie
        The book on Food and nutritional supplements is a good book to read if you have a science background. We wrote the book for health professionals such as pharmacists, GP,s and nurses who have a good science background but do not know too much about nutrition or the role of nutritional supplements. WE have chapters on folic acid, fatty acids and inflammatory disease and phytonutrients. Have you seen Dr Nick Read’s book Sick and Tired Healing the illnesses doctors cannot cure. There are some copies on Amazon http://www.amazon.co.uk/Sick-Tired-Healing-Illnesses-Doctors/dp/0753817144

        Also you might consider joining the IBS Network http://www.theibsnetwork.org they have a brilliant self care plan with loads of information that might help. Hope so. Joan

      • Hi Joan
        I think the book is more for the professionals. I am a member of the IBS Network, very helpful site. I will look at Dr Read’s book.
        I was just so Interested in your work and reading the various articles you have wrote.

        Thanks so much

        Junie

      • Hello Again Junie…just a thought have you had a look at the articles on my main website http://www.joanransley.co.uk ? There is a bit of cross posting between the sites but you may find some other artciles there you might like.
        Joan

  6. Hi Joan

    I went to your site yesterday and I subscribed, that is how I know you have a lovely garden.
    I will study things you have wrote and make notes as to what will be helpful to me.

    Thanks for all you do for us all

    Junie

  7. Hi, making this recipe today. It’s a bit unusual to see water measured in grams. Should it be 400ml instead, or do you actually weigh the water?

    • Hello, Brilliant you are making this bread. Bakers always weigh water because it is the most accurate way of measuring liquids like water. Of course 1ml of water weighs 1g. So you coulld use 400ml – weighing is usually more accurate. Hope you like it. Joan

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