Tuesday, July 30, 2013

Low-FODMAP Multi-Grain Quick Bread

Low-FODMAP Multi-Grain Quick Bread  |  Delicious as it Looks

This recipe is much like the White Rice Quick Bread and Buns recipe. I know that some people with IBS and fructmal can tolerate non-wheat grains, such as sorghum, so I decided to create a recipe that was a bit more healthy than the white rice flour bread. I myself have been having issues with sorghum lately. I thought I could handle it, but whole grains are just too much for me. I've been sticking with white rice, quinoa, tapioca and potatoes for my starches. My husband has been the trooper and eating this bread as I make it. He actually likes it. And at least his co-workers have stopped teasing him about his "tiny bread."

Low-FODMAP Multi-Grain Quick Bread  |  Delicious as it Looks

For those of you who can tolerate whole grains, here is a quick and easy bread option. The sorghum flour, buckwheat flour and oat flour add up to 1 cup total. You can mix and match these however you want as long as it adds up to 1 cup total. For instance, you could use 1 cup sorghum flour and omit the other flours. Or you could use 1/2 cup buckwheat flour and 1/2 cup oat flour. You could even try using amaranth flour (if you can find it, which I haven't been able to do) or quinoa flour. There are lots of possibilities to customize this recipe for your specific intolerances. Just be sure to keep the 1/2 cup tapioca flour in, no matter what substitutions you use.

Multi-Grain Quick Bread or Buns
Low-FODMAP, Gluten-Free, Dairy-Free
makes 1 loaf or 6 buns
Low-FODMAP Multi-Grain Quick Bread  |  Delicious as it Looks


1/2 cup tapioca flour
1/2 cup sorghum flour
1/4 cup buckwheat flour
1/4 cup oat flour
1 tablespoon sugar (or 1 1/2 tablespoons powdered dextrose*)
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 teaspoon guar gum or xanthan gum
4 large eggs
2 tablespoons oil (grapeseed, olive or organic canola)
1 teaspoon vinegar
1 teaspoon sesame seeds

  1. Preheat oven to 375 degrees F(*325 degrees if using dextrose). Lightly grease a 8”x 4” or 7.5” x 3.5” loaf pan or 6 - 4” ramekins.
  2. Stir together the tapioca flour, sorghum flour, buckwheat flour, oat flour, sugar, baking powder, baking soda, salt and guar gum.
  3. In a large mixing bowl, beat the eggs on medium speed one minute or until frothy. Beat in the oil and vinegar.
  4. Add the flour mixture to the egg mixture and mix well. Pour into prepared pan or ramekins. Sprinkle with sesame seeds if desired. Bake for 20 minutes for the buns or 30 minutes for the loaf (*add about 5 minutes to baking time if using dextrose), or until toothpick inserted near the center comes out clean. Cool, remove from pan(s) and slice.

1 comment:

  1. Could you tell me if using quinoa flour instead of sorghum flour would cause my bread to only rise 1"? I subbed an equal amount because I did not have sorghum flour. I also subbed psyllium husk powder for the xanthan gum. It cooked through, but is so flat, is this the way the original recipe turns out? Also is there another flour one could sub for the buckwheat? It overpowers the flavor of the bread for me. Lastly, is it possible to have weights of the flours as well as cup measurements? I would like to try this recipe again, but be more exact with the flours... Thanks!