Low FODMAP Sourdough Starter
Our Low FODMAP Sourdough Starter is a basic sourdough starter. The fructans present in wheat are reduced during the fermentation process, which is what makes resulting sourdough bread lower in fructans. Fructans are part of the “O” (or oligosaccharides) in the FODMAP acronym.
Low FODMAP Serving Size Info: Please note that it is impossible to determine a serving size from starter, but search engines like Google want to see "serving size". The serving size of 36 is arbitrary and only somewhat based upon how much bread could be baked, and what the serving size might be of the finished product.
Ingredients:
- 120 g organic whole wheat flour
- Water: cool if your ambient room temperature is hot; room temperature or warm if your ambient room temperature is cold
- Organic white wheat bread flour
- 1- liter or 1-quart non-reactive container or jars with lids
Preparation:
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Day 1: Measure out 120 g of the organic whole wheat flour and place in a clean glass, plastic or other non-reactive container; we use glass jars with at least 1-liter or 1-quart capacity. Slowly stir in 120 g of water (about ½ cup) until the flour is well saturated. The mixture will be thick but should be smooth, sort of like peanut butter. You can add a tiny bit more water if you need to. Place the cover on top, but do not twist it down tight or clip it down (with the Weck jars). Place somewhere warm for 24-hours. The ambient temperature of your room will dictate how quickly or slowly your sourdough starter development unfolds.
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Day 2: After 24-hours, check your starter. There might not be any activity (bubbling) at all. Some starter directions have you wait another day if there is no activity; others (such as King Arthur Flour) say to go ahead and feed it, which is what I do. Measure out 120 g of starter and discard the rest. To the reserved 120 g of starter, first stir in 120 g of water, then stir in 120 g of white bread flour. Cover, but not tightly, and allow to sit for 24 hours.
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Day 3: By now some activity should be present. You are about to begin feeding it two times a day, evenly spaced out. If you can do it 12 hours apart, that is perfect. By now you should know the drill: Measure out 120 g of starter and discard the rest. To the reserved 120 g of starter stir in 120 g of water, then 120 g of white bread flour. Cover, but not tightly, and allow to sit for 12 hours, then repeat. Let sit overnight.
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Day 4: Repeat Day 3 directions.
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Day 5: Repeat Day 3 directions. By this day, best case scenario, your starter should have at least doubled in volume. There should be lots of bubbles as well as a pleasing, tangy aroma — pleasingly acidic, but not overpowering.
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Day 6: Repeat Day 3 directions, again looking for all the visual cues for activity.
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Day 7: Repeat Day 3 directions again, but this time after the last feeding, seal the top up tightly and transfer to refrigerator. Now going forward, feed the starter once a week, weighing out 120 g of starter, discarding the rest, and stirring in 120 g of water and 120 g of white wheat bread flour to the reserved 120 g of starter. Re-seal and refrigerate until needed. Keep feeding weekly.
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On the day you are going to use it, remove the amount you need for your recipe, making sure you have 120 g leftover to feed, store and keep for next time. If you need so much starter that you do not have enough leftover, feed it a couple of times without discarding until you are back to where you need to be.
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Store in the refrigerator and feed and water once a week.
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Wheat Flour: The low FODMAP diet is neither wheat-free nor gluten-free. Small amounts of wheat are low FODMAP. For instance, 35 g of wheat bread made with white wheat flour – about 1 slice – has been lab tested by Monash University and is deemed low FODMAP.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.