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Spelt
Triticum spelta
Ancient Grain
High FODMAP
Contains Gluten
Raw and processed spelt grains

FODMAP/SIBO Rating

Be careful

Serving Size Consideration: One typical serving of spelt is approximately 1/2 cup cooked

Safe Serving Size: A safe serving size is 1/4 cup cooked to minimize FODMAP intake

Active Compounds: Fructans and GOS (Galacto-oligosaccharides)

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in fructans which can cause significant digestive issues in sensitive individuals

Specific symptoms: Bloating, gas, abdominal pain, and altered bowel movements

Typical reaction time frame: Symptoms typically appear within 30 minutes to 2 hours after consumption

Individual variation: Tolerance levels vary significantly between individuals

Safe Alternatives

quinoa

Quinoa

rice

Rice

oat milk

Oat milk

Substitution ratio: 1:1 replacement in most recipes

Processing Effects

Soaking and cooking does not significantly reduce FODMAP content

Fermentation (as in sourdough) can reduce FODMAP content by up to 30%

Stacking Considerations

Avoid combining with:

  • wheat bread
  • rye bread
  • pasta
  • barley

Safe complementary foods: Can be combined with low FODMAP proteins and vegetables

Reintroduction Guidelines
  1. Start with a small portion (1 tablespoon) of cooked spelt
  2. Wait 24-48 hours to assess tolerance
  3. If no symptoms, gradually increase portion size
  4. Monitor symptoms and adjust portion size accordingly

Signs of success: No digestive discomfort within 48 hours of consumption

Hidden Sources

Common products containing garlic:

  • multigrain bread
  • cereals
  • pasta
  • baked goods
  • ancient grain products

Alternative names: dinkel wheat, hulled wheat, German wheat

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Recent consumption of other FODMAPs
  • Individual tolerance threshold

Tip: Keep a food diary to track your personal tolerance levels and symptoms