FODMAP Friendly Buckwheat Seed Bread

 Let’s face it, the majority of supermarket bought Gluten Free bread’s suck… Smaller bakeries usually make the best bread’s (Enzo’s at Home, Alby’s and Paolo’s/Rivieria Bakery in Radelaide!) however they are expensive and often contain additives to make the loaves last longer. When I was advised by my doctor that I needed to follow a Gluten Free, low FODMAP diet, we were living in Singapore. Anything health and western related was 3 or 4 times the cost of Australia so I started experimenting and researching on the internet. Fortunately, I was lucky enough to be able to attend a cooking class run by another expat who is also a Doctor. One thing I learned was to be mindful of and to replace in my diet and cooking are the nutrients a person may lose when they no longer eat wheat (i.e. folate, B vitamins, iron, and fibre). Even more so as I also have Ulcerative Colitis which also means my body has issues absorbing nutrients.

The inspiration (and start of the experimentation) for this bread came about when my husband and I visited Maggie Beer’s Farmhouse in the Barossa. The Gluten Free bread roll that I was served was similar to this, and it was one-of-the-best I have ever had. So this is my FODMAP friendly version of Maggie Beer’s bread, which is also a very nutrient dense bread (my everyday sandwich loaf recipe I will post another day -the kids are bugging me for more food – school holidays!).


Servings 12 | Prep Time 10 hours | Total Time 12 hours


  • 300g buckwheat grouts
  • 145g sunflower seeds*
  • 80g Pumpkin Seeds (Pepitas)*
  • 60g cup flaxseeds*
  • 1 tablespoon sesame seeds
  • 2 tablespoons chia seeds
  • 4 tablespoons psyllium husk**
  • 1 teaspoon sea salt
  • 1 1/2 cup water
  • 3 tablespoons coconut oil, melted (or Olive oil or butter)


  1. Soak the Buckwheat groats in water for 2 hours, then drain well.
  2. In a large bowl combine the soaked buckwheat with all the other ingredients. Mix well to combine.
  3. Line a loaf tin with baking paper and pour into loaf tin. Flatten with the back of your spoon so the loaf is even. Cover loosely with Cling Wrap and let it sit overnight, or a minimum of 2 hours.
  4. Preheat your oven to 160C and place the loaf in the middle of the oven. Cook for 1 hour or until the top of the loaf has become crisp.
  5. Remove from oven and then flip the loaf upside down onto a baking tray. Peel away the baking paper and place back into the oven. Cook a further 1 hour or until the loaf sounds hollow when tapped.
  6. Allow the loaf to cool at least 1 hour before slicing and serving.


  • After the first day, this bread will be best kept in the fridge up to 1 week or it can be sliced and frozen for up to 3 weeks.
  • This bread is sooooo nice toasted! (Also try it with a soft-boiled egg on top – yummo!)

* If you are not able to digest whole nuts and seeds then roughly chop the Pumpkin and Sunflower seeds beforehand. For the Flaxseeds, you can use Flaxseed meal instead.

** Some people are not able to tolerate psyllium husk. If this is the case, then replace with the equivalent amount of flaxseed meal

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