Spelt bread

Spelt is wheat. It is an older species of the same genus, and Annex II of the food information regulation names it in as many words - 'wheat, such as spelt' - among the cereals containing gluten. That it is low in FODMAPs is measured and true, and it is a separate question from gluten: a food can be gentle on one axis and disqualifying on another, and spelt bread is the clearest example of it.

Cereals and cereal products rank among the highest nickel groups in the published surveys, none of which measures a spelt bread.

Spelt bread is low on this axis and it was measured, not assumed: 0.07 g of fructan per portion as eaten, second lowest of the 55 grain products in that survey and beaten only by rice. Rye bread, in the same table, carries 0.60 g and couscous 1.12 - so spelt is not a little better than the others, it is an order of magnitude apart. Note the unit: this is a PORTION as eaten, not a hundred grams, which is the number a meal is actually built from.

Spelt bread is leavened, and leavening is a fermentation — which is where histamine comes from: a long sourdough is a different question from a quick rise.

The fructans measured in spelt bread ARE what this axis counts, so this level carries the same figure as the FODMAP one: 0.07 g per portion as eaten, second lowest of the 55 grain products surveyed. There is no separate oligosaccharide number to look for in a cereal - the fructan is it.

The same fermentation that raises a spelt bread is what this axis watches in cheese and cured meat, and no published source measures tyramine in bread.

Spelt bread is usually milled wholegrain, and wholegrain flours carry more oxalate than white ones, but no figure for it is published.