Gluten-free and low FODMAP Bread

Gluten-free and low FODMAP Bread
I am ecstatic. I have conquered gluten-free bread! Thanks so much to Chantelle, one of my readers, who sent me the recipe. I have made changes but the base idea is the same. I used a different gluten-free flour mix, made a few other changes and plonked it all in a breadmaker to save me work. It came out delicious and light with air holes like in gluten bread. My family approve wholeheartedly. It feels like such an achievement after so many weird results in the past. Now I have that one ticked off, I am going to make a start on a gluten-free and low FODMAP cookbook. For a while I floundered about getting the hang of this new eating regime but I feel confident enough now to do this.

I am glad of this triumph because I have been feeling down lately because of the problems I am having with my neck and shoulders due to my job. In the last week, I have been doing a specific databasing task and it has almost killed me. After two solid days of it, I had to change hands and use the mouse in my left hand (no mean feat) because of the intense burning down my neck into my right shoulder and on down into my arm. Two more days and I had to change back. So I now have burning in both shoulders and down both arms. Friday was diabolical and I ended up taking painkillers for the first time and dosing myself with a hefty helping of wine. My physiotherapy appointment on Friday evening helped quite a bit but he says it is my choice to suffer like this or not since we know the cause – my job! What am I to do? It is my work. And this blog and my writing are my hobbies. I have spent very little time on the computer today – Saturday – but I did want to get this post done about my wonderful bread and so I am back on the computer. It’s a no-win situation. And I have no solution for it at this stage. Suggestions welcome.

Gluten-free and low FODMAP Bread


5.0 from 2 reviews
Gluten-free and low FODMAP Bread
  • 1.5 cups white rice flour
  • ½ cup brown rice flour
  • ½ cup potato starch
  • ¾ cup tapioca flour
  • 2 tbsp chia seeds
  • 1 tbsp sesame seeds
  • 1 tsp salt
  • 3 eggs
  • 3 tbsp olive oil
  • 1 cup warm water
  • 2 tbsp sugar
  • 1 tsp white wine vinegar
  • 2 tsp fresh yeast granules
  1. Place everything in a breadmaker and put it on the dough setting.
  2. I wanted it to rise more than the breadmaker allowed so I removed it when it was mixed, placed it in an oiled loaf tin (25cm/10" x 10cm/4") and placed it in the drawer under the oven to stay warm for 1 hour.
  3. Preheat the oven to 180°C/350°F.
  4. Bake for 30 minutes or until it sounds hollow when you knock the top with a knuckle.
  5. Let sit in the loaf tin for 5 minutes and then remove to a cooling rack.
  6. Let cool completely before slicing.



Gluten-free and low FODMAP Bread


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    • says

      It was great this morning too for toast and then again for lunch with tomato and a fried egg. I am milking this loaf for all its worth. It’s the first bread I have had in ages.

  1. says

    Really good looking recipe and great picture! I’ve had hand pain in the past from too much mousing. Sometimes switching to a mouse with a trackball works – at least it did for me. Worth a try, at any rate.

    • says

      You know, John, that’s exactly what Adriano was talking about yesterday – that I should get one of that type of mouse. He’s going to look into it for me. Thanks for reinforcing the idea.

  2. says

    Your bread looks so good, I’d never know it was gluten free from the photo! I can relate to your neck and shoulder pain – I am often in severe pain too from using the computer too. Stretching helps, and so does a heating pad if you haven’t tried that already!

    • says

      I am so sorry to hear you have similar problems. I had a miserable day yesterday but stayed off the computer except for posting the recipe and today is already a bit better and now I am checking all my favourite blogs. I guess moderation is going to be key. I stretch, do exercises (set by my physio), use heat packs, wine and massage. Sometimes I use all of them at once. LOL.

  3. Chantelle Nunez says

    YAY!!! That looks PERFECT! I’m really looking forward to trying it out with the, no-doubt, improved changes! On another note, sorry to hear about the pain you’re experiencing. I hope you’re able to find a viable solution.

    • says

      Hi Chantelle, great to see you here. I hope all is well with you. Thanks for this recipe. I am very impressed with it. Chia seeds are amazing. I have enjoyed using them lately.
      I feel a bit better today but tomorrow I am back at work so we will see how that goes.

  4. Natalie says

    You make this sound really good and the pictures look awesome! I need to try it. I pinned it too!

  5. says

    Congratulations Suzanne!! The bread looks perfect, I would not have guessed it was gluten-free. Sorry to hear about the pain your job is causing you. Our modern life being in front of a computer is so bad for us but what can we do. I hope you find a solution soon.

    • says

      I think that is the mark of success – when the bread doesn’t look gluten-free.
      I think there is going to be a massive epidemic of computer-related ailments in the next few years as people spend more and more time in front of them with little relief.

    • says

      It is exciting and I like to tick off recipes so I can move on.
      I am using a special mouse with my computer now and it seems to be working. Fingers crossed.

  6. says

    Your bread looks fantastic. It’s so hard to find a decent GF bread. I think a cookbook for FODMAP sufferers is a fantastic idea. I’m so sorry about all the pain you’re experiencing. It really does seem to be a no-win situation. It’s a shame your job requires you to spend so long in front of the computer. I hope the physio is able to bring you some relief xx

    • says

      Thanks, Charlie. I am feeling a bit better now with a new marble mouse which minimizes the movement of the arm and shoulder – just the hand moves. The pain is easing, thank goodness. Otherwise some serious decisions were going to have to be faced.
      It is hard to get good gluten-free bread. I was very pleased with this one.

    • says

      See here for a method which will work. Chantelle’s recipe is very similar and she makes it without a breadmaker.

      • Claire says

        Hi – sadly fuel4myfamily.wordpress appears to have disappeared from the internet. Do you know any other way to obtain a recipe for a bread similar to yours to be made without a breadmaker?

        Many thanks in advance


  7. says

    Gorgeous loaf of bread Suzanne! Who needs gluten when gluten-free looks like this!!!!
    I’m sorry to read about your shoulder pain but also can relate to feeling it quite often- I stretch when I can and try to lay off doing things that bother my shoulder when it really is uncomfortable!
    Maybe we need more baking time and less computer time! Take care and have a wonderful week 😉

    • says

      Sorry I missed your comment back in October. I agree that when you manage to conquer the whole gluten-free thing, you no longer miss it.
      I have now left my stressful job and am freelancing, helping bloggers, which includes taking photos for them so i am getting more baking and photography time now. I feel much better for it.

  8. says


    I came here to look for a bread recipe – right now, my xanthan gum attempts give me jello-like goods – and saw your mention of arm and neck pain. Not sure if it’s still an issue, but if so, you could try some of my tricks (I have the same problem). Try to stretch every night, whether you’re in pain or not (maybe you already do?), take an evening off typing immediately when you start feeling pain (sometimes this stops an attack), and try sleeping on one of those orthopedic pillows which follow the curvature of your shoulder and neck. Good luck!


    • says

      I only use xantham gum occasionally. It is not always necessary. Tapioca flour binds gluten-free products quite well.
      Thanks so much for taking the time to make some suggestions for my neck and arm pain. I do stretching exercises every day but should probably be doing more. I do sleep with an orthopedic pillow – it makes a lot of difference. The one thing I don’t do is take an evening off typing and that is very good advice.

  9. Jacqueline Chalmers says

    Hi, could you tell me what fresh yeast granules are? I live in Scotland and to me it’s either fresh yeast or dried granules!

    • says

      I mean the dried granules. They have to be kept in the fridge once opened though because they are active. I guess that’s why I think of them as fresh. I hope you enjoy the bread.

  10. says

    I’m so grateful to have come across your site! My fiance has discovered he has severe IBS and we’re getting the hang of the FODMAP friendly diet, it’s great to have the recipes by a kiwi as I know the ingredients will be easy to find 😉
    Re your shoulder/arm pain, I get that too (I’m an indie author) when I’m rushing – what it turned out to be was my posture, I end up hunching my shoulders ever so slightly and jutting my chin forward – it all puts strain on the ligaments which protest lots, leaving me in pain just like you describe. Chin back and drop the shoulders! I’m chanting that now as I type *lol*

    • says

      I am sorry your fiance is dealing with that. If he is interested in my low Fodmap coaching program, let me know.
      LOL to the chanting – that’s what I do as well. I spend a lot of time at the computer and I have to constantly correct my posture.

  11. Lisa says

    I can’t wait to try this recipe! Do I use active dry yeast or rapid dry yeast? I echo all the comments about stretching and also suggest moving around and stretching after every hour on the computer.

  12. Lisa says

    I tried making the bread following your instructions, but it never rose and was gummy after 30 minutes of baking. I tried making it a second time, this time using a stand mixer with paddle to mix all the ingredients. After an hour, it rose to almost the top of the bread tin, so I was optimistic it would bake well. After 45 minutes in a 350 degree oven, it was golden brown but still gummy when I sliced into it. Any idea what I might be doing wrong?

    • says

      Cooking bread without gluten is tricky. Having said that, I have never had it not rise really well. It can be a little fickle how it cooks though but I have never had it gummy. I would suggest it was undercooked and still raw in the centre.

      • Lisa says

        Thank you for trying to help me figure this out! It tastes GREAT, so I really want to perfect the rising and baking.

        Mine just rose to just below the lip of the bread pan. Should it have risen higher than that?

        I left it in the oven for 45 minutes. What’s the longest you’ve ever baked yours?

  13. Maude says


    I can’t thank you enough for this recipe. After being on the low FODMAP diet for 1 month, I finally have an alternative to the expensive GF bread I buy who has a weird texture and taste.

    I followed your recipe and it gave a great result! It taste like real bread, the texture is wonderful… and it’s a lot cheaper than buying it at the grocery store.

    Thank you so much!!

  14. Cathy says

    Hi! I made your bread for my daughter whom we think needs a low FODMAP diet. It is better than many breads I have tried, however it’s very dense and is quite white in appearance. How did you get yours so nice and browned? Heave you tried it with large flaked oatmeal in place of some of the rice flour? This might make it less dense. Thank you for the recipe!

    • says

      Many gluten-free breads can be dense and this one varies. I have had quite a light loaf come out and other times it has been dense. Gluten-free breads are fickle creatures.
      I brushed it with egg to get it that brown.
      I haven’t tried it with flaked oatmeal. I don’t think it is close enough to rice flour to have the same effect, but you could try it.

  15. Fallon says

    What size loaf pan do you use? I have crohns and have to stick to a low fodmap diet to lessen my symptoms and want to start making my own bread as all the ones I can buy are soooo expensive

    • says

      I have put the size in the recipe instructions now. But it depends on how you want your loaf to look. You can use any kind of baking tin of any shape and make the loaf higher or lower but i have put what I used.
      Good luck with the recipe and with your Crohn’s. The low Fodmap diet will help you heaps.

  16. says

    I made this bread, very tasty but doesn’t look like your picture. First, I didn’t use a bread machine, I mixed by hand and the dough was more like a thick cake mix, no way could I have kneaded it. I tried to break the directions down so that I could mix this recipe by hand. I wasn’t clear about the proofing of the yeast, so I put the yeast in the 1 cup of warm water and let it set for 5 minutes. Not sure if this was supposed to go into the wet or dry ingredients?? As I mentioned I like the taste and the texture but the bread bare rose, so I have a tiny loaf of bread, it’s great for toast but not big enough for sandwiches. What can I do different next time? Can I leave out the chia seeds? And I didn’t have potato starch so I used cornstarch, is that ok?
    thanks, Glo

    • says

      Gluten-free bread is quite a different beast to bread with gluten and will not form the same sort of dough because of the lack of gluten. You would have trouble kneading it and that’s where the bread maker was great but you should be able to make it without one. You do have to follow the recipe exactly because any little variations will cause it to be different. I don’t know why it didn’t rise – mine doubled in size. That is the nature of yeast. One reason a yeast mix doesn’t rise is if the yeast gets in contact with the salt. Salt can kill it while the sugar feeds it. The chia seeds are necessary because they act like an egg. You could have used cornstarch instead of the tapioca flour but not the potato starch. This loaf, because it has no preservatives, is only good for the day it is made, so slice and freeze the rest and take it out as needed. Try again to make it with all the correct ingredients.


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