Did You Know? Challah Bread Is Low Fodmap – Here’s Why!
What To Know
- For those who prefer to bake their own bread, here’s a recipe for a low FODMAP challah bread.
- Look for low FODMAP challah bread made with low FODMAP flour alternatives and a sourdough starter.
- Yes, you can use a recipe that includes low FODMAP flour alternatives and a sourdough starter to make your own low FODMAP challah bread.
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can trigger digestive symptoms in individuals with irritable bowel syndrome (IBS). Challah bread, a traditional Jewish bread, is commonly enjoyed for its soft and slightly sweet texture. But is challah bread a safe option for those following a low FODMAP diet?
The FODMAP Content of Challah Bread
The FODMAP content of challah bread varies depending on the ingredients used and the fermentation process.
Traditional Challah Bread:
- Contains high levels of fructans due to the use of wheat flour.
- May also contain small amounts of galacto-oligosaccharides (GOS) and lactose.
Low FODMAP Challah Bread:
- Made with low FODMAP flour alternatives such as almond flour or gluten-free flour.
- Uses a sourdough starter to break down FODMAPs during fermentation.
Low FODMAP Challah Bread Options
If you’re craving challah bread but need to stick to a low FODMAP diet, there are several commercially available options:
- Siete Family Foods Almond Flour Challah Bread: Certified low FODMAP and made with almond flour.
- Rudi’s Gluten-Free Organic Challah: Gluten-free and low FODMAP, made with brown rice flour.
- Schar Gluten-Free Challah: Gluten-free and low FODMAP, made with a blend of rice flour and potato starch.
Making Your Own Low FODMAP Challah Bread
For those who prefer to bake their own bread, here’s a recipe for a low FODMAP challah bread:
Ingredients:
- 2 cups almond flour
- 1 cup gluten-free oat flour
- 1/2 cup tapioca flour
- 1 tablespoon sugar
- 1 teaspoon salt
- 1 teaspoon active dry yeast
- 1 cup warm water (105-115°F)
- 2 tablespoons olive oil, plus more for greasing the bowl
Instructions:
1. In a large bowl, whisk together the dry ingredients.
2. In a separate bowl, dissolve the yeast in the warm water. Let stand for 5 minutes, or until foamy.
3. Add the yeast mixture and olive oil to the dry ingredients. Stir until a dough forms.
4. Grease a large bowl with olive oil. Transfer the dough to the bowl, cover, and let rise in a warm place for 1 hour, or until doubled in size.
5. Punch down the dough and divide it into three equal parts. Braid the three strands together.
6. Place the braided challah on a greased baking sheet and let rise for another 30 minutes.
7. Preheat oven to 375°F (190°C).
8. Bake the challah for 25-30 minutes, or until golden brown.
9. Let cool before slicing and serving.
Serving Suggestions
Low FODMAP challah bread can be enjoyed in various ways:
- As a side dish: Pair with soups, stews, or grilled dishes.
- For sandwiches: Use as a base for low FODMAP fillings such as grilled chicken or hummus.
- For French toast: Dip slices of challah bread in a low FODMAP egg mixture and cook until golden brown.
Other Low FODMAP Bread Options
In addition to challah bread, there are several other low FODMAP bread options available:
- Sourdough bread: Made with a fermented sourdough starter that breaks down FODMAPs.
- Gluten-free bread: Made with low FODMAP flour alternatives such as almond flour or coconut flour.
- Rice bread: Made with white or brown rice flour and is naturally low in FODMAPs.
Final Note: Embracing the Joy of Bread on a Low FODMAP Diet
While traditional challah bread is high in FODMAPs, low FODMAP challah bread options allow individuals with IBS to enjoy this beloved bread without digestive discomfort. Whether you choose to purchase commercially available products or make your own, there’s a low FODMAP challah bread out there to satisfy your cravings.
Frequently Discussed Topics
Q: Is all challah bread low FODMAP?
A: No, traditional challah bread made with wheat flour is high in FODMAPs. Look for low FODMAP challah bread made with low FODMAP flour alternatives and a sourdough starter.
Q: Can I make my own low FODMAP challah bread?
A: Yes, you can use a recipe that includes low FODMAP flour alternatives and a sourdough starter to make your own low FODMAP challah bread.
Q: What are some other low FODMAP bread options besides challah bread?
A: Other low FODMAP bread options include sourdough bread, gluten-free bread, and rice bread.