Is Spelt flour Low FODMAP?

Serving thresholds

Thresholds are per sitting. FODMAP load stacks across a meal — two “low” servings of different foods can still add up.

Which FODMAPs are in spelt flour?

During reintroduction, test the group above one at a time — tolerating spelt flour depends on your personal threshold for Fructans, not on the food itself.

Good to know

Spelt flour is lower in fructans than common wheat flour but still high at standard serves.

Where these numbers come from

• Peer-reviewed paper: Biesiekierski JR et al. (2011) Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. J Hum Nutr Diet 24(2):154–76.
• Peer-reviewed paper: Varney J et al. (2017) FODMAPs: food composition, defining cutoff values and international application. J Gastroenterol Hepatol 32(S1):53–61.

Phase derives serving thresholds from published research and food-composition data so every number is auditable.

Low-FODMAP swaps for spelt flour

Craving spelt flour during elimination? These low-FODMAP picks from the same food group let you keep the dish without the trigger.