Low FODMAP Focaccia Bread
Ingredients
MAKE GLUTEN FREEMakes 12 servings
Focaccia Bread
0.25
white sugar
1
dry active yeast
312.5
water
202.5
sorghum flour
180
tapioca starch/flour
82.5
white rice flour
62.5
millet flour
2
guar gum (or xanthan gum)*
1
dried thyme*
1
dried basil*
1
dried oregano*
1
dried rosemary*
1.5
rock salt
2
large egg (beaten)
1
rice wine vinegar*
1
pure maple syrup*
2
olive oil
1
garlic infused oil*
4
roasted red peppers or sundried tomatoes*
Equipment
- cake mixer/stand mixer
- 23cm (9 inch) cake pan
Low FODMAP Focaccia Bread
Low FODMAP focaccia bread is absolutely delicious and surprisingly easy to make! You can stir all the ingredients together and pop the mixture into a cake pan. I flavoured the focaccia bread with an Italian inspired mixture of herbs and roasted red peppers (I didn’t have any sundried tomatoes on hand).
This bread is beautiful dipped in oil or with low FODMAP roasted red pepper hummus. It is best eaten on the day, otherwise warm the bread in the oven under the grill for a few minutes before eating.
Note on Sundried Tomatoes: Sundried tomatoes can contain moderate levels of fructose depending on the serving size. They can be low FODMAP at a serving size of 8g per serve. The entire loaf only contains 4 tablespoons of sundried tomatoes or roasted red peppers, which is well within the safe low FODMAP levels when divided between 10 serves.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 12
Focaccia Bread
0.25
white sugar
1
dry active yeast
312.5
water
202.5
sorghum flour
180
tapioca starch/flour
82.5
white rice flour
62.5
millet flour
2
guar gum (or xanthan gum)*
1
dried thyme*
1
dried basil*
1
dried oregano*
1
dried rosemary*
1.5
rock salt
2
large egg (beaten)
1
rice wine vinegar*
1
pure maple syrup*
2
olive oil
1
garlic infused oil*
4
roasted red peppers or sundried tomatoes*
Equipment
- cake mixer/stand mixer
- 23cm (9 inch) cake pan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
217
Fat
5.7g
Saturates
1g
Protein
4.3g
Carbs
38.3g
Sugars
1.6g
Fibre
2.5g
Salt
0.3g
Iron
1.6mg
Calcium
24.7mg
Calories
217
Fat
5.7g
Saturates
1g
Protein
4.3g
Carbs
38.3g
Sugars
1.6g
Fibre
2.5g
Salt
0.3g
Iron
1.6mg
Calcium
24.7mg
Calories
217
Fat
5.7g
Saturates
1g
Protein
4.3g
Carbs
38.3g
Sugars
1.6g
Fibre
2.5g
Salt
0.3g
Iron
1.6mg
Calcium
24.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Place the oven on its lowest heat setting and heat for 10 minutes before turning off (we want the oven warm but not hot). Pour the warm water into a medium size bowl and add the white sugar. Sprinkle the yeast over top and stir gently to dissolve the yeast slightly. Allow to stand for 10 minutes until foamy. Place to one side, while you prepare the other ingredients.
- If possible use a cake mixer/stand mixer with a paddle beater. Add the sorghum flour, tapioca starch, white rice flour, millet flour, guar gum, dried herbs (thyme, basil, oregano, rosemary) and rock salt (you want the rock salt finely crushed). Mix until the flours are well combined and there are no large lumps.
- Drain and finely chop the roasted red peppers or sundried tomatoes.
- In a separate large bowl beat the eggs until well combined. Then add the rice wine vinegar, maple syrup, olive oil and garlic infused oil. Add the foamy yeast mixture and mix until combined.
- Add the wet mixture to the dry mixture. Turn the cake mixture onto low speed setting and mix well. Turn off and scrape down the sides of the bowl (the mixture should be very sticky). Add the roasted red peppers or sundried tomatoes. Turn the mixer onto medium-high speed and mix for about three minutes. Allow the dough to rise for 5 to 10 minutes.
- Grease the cake pan and line the bottom with baking paper. Transfer the dough to the cake pan. Wet your hands and smooth the top of the dough until it is an even layer. Season with rock salt and a sprinkle of dried herbs.
- Place the dough into the warm oven (the oven should be turned off) for 20 minutes and allow to rise.
- After 20 minutes remove the dough from the oven and place it on the bench. Heat the oven to 200ºC/400ºF. Once the oven is hot, bake the focaccia for 20-25 minutes, until it is golden brown and baked through.
- Allow the bread to cool slightly before cutting into wedges. Serve with olive oil or low FODMAP roasted red pepper hummus.
- This bread is best eaten on the day, otherwise warm the bread in the oven under the grill for a few minutes before eating.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Guar gum or xanthan gum help gluten free baking to stick together and rise. They are often found in the gluten free section of the supermarket or in a health food store.
Choose processed products like sun-dried tomatoes, roasted red peppers, or olives that do not contain onion or garlic in the brine/oil.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
