Buckwheat sourdough bread Low FODMAP

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On 16 October we celebrate World Food Day – a very special day for Nutrisciente® of course. This day marked the founding of the Food and Agriculture Organization of the United Nations (also known as FAO) in 1945, and since then an annual awareness-raising theme is chosen to highlight an important aspect of our diet. The theme chosen for 2022 is “Leave NO ONE Behind“, which fits perfectly with the awareness of various factors that Nutrisciente® has been transmitting, and with the current socio-economic situation. It is true that it is urgent to create measures that support and provide food security and availability for families, who since the pandemic have seen their incomes being reduced. It is also true that climate change is changing food accessibility and production; and that post-pandemic inflation and the Russia-Ukraine conflict have eroded purchasing power and food acquisition. But I go a little further… We cannot forget the minorities with specific nutritional needs, which include children, adults and the elderly who due to chronic diseases, intolerances and/or food allergies need adapted food products, which for all the reasons mentioned above (among others, such as myths and food “fads”) are more expensive, less available on the market, with few support subsidies and some of them at risk of shortage of raw materials for their production. At Nutrisciente® we work daily with chronically ill patients, mainly with gastrointestinal pathologies, and we are aware of their difficulties and those of the market. Leaving NO ONE behind is thinking globally, without forgetting the details inherent to nutrition in disease!

Almost every week, we encounter difficulties in obtaining a simple food, such as bread: on the one hand, because adapted breads are not affordable for all budgets, on the other hand, not all adapted breads are suitable for all gastrointestinal pathologies, such as irritable bowel syndrome – a gluten-free bread is not synonymous with a low FODMAP bread, as some contain ingredients high in FODMAP, such as fructose or inulin. So, we thought that the best way to celebrate this theme [and also because it is World Bread Day] would be to provide a recipe for a low FODMAP Bread, tasty and that can be more affordable (€) for our patients and followers.

On this side we think Nutrition, we think Health, and we also think with love. We hope you enjoy!

Buckwheat sourdough bread Low FODMAP


  • 200g buckwheat flour
  • 100g gluten-free oat flour;
  • 20g psyllium flakes;
  • 12g baker’s yeast (powdered or fresh);
  • 30g ground flaxseed;
  • 1 teaspoon salt;
  • 30g chopped walnuts (optional);
  • 320ml tepid water.


  1. Mix all the ingredients, in the order given, and leave the dough to rise for about 60 minutes. Then place in the oven for 35-40 minutes at 200°C. Watch the preparation on our YouTube channel.

This recipe is gluten, lactose, soy and egg free. It may contain nuts, being an optional ingredient. Thus it is a recipe suitable for coeliac disease, lactose intolerance and hypoallergenic. The recommended low FODMAP consumption portion is 100g of bread according to Monash University recommendations. Thus this bread can be consumed in the first phase of the low FODMAP diet.

You can get 10% discount in some of these products at Origins Bio, use the code NUTRISCIENTE in the shopping basket.

This recipe was created by Nutrisciente® (Registered Trademark). ALL RIGHTS RESERVED ©.


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