The main characteristic of Neapolitan rustic bread is its thick and crunchy crust combined with a compact but soft and well-aerated crumb.
It is a rustic bread, traditionally baked in a wood-fired oven, made with few ingredients (flour, water, salt, sourdough) and a long natural leavening, which ensures high digestibility and a slightly sour taste, typical of sourdough.
It was the countryside bread, prepared once a week, with a structure designed to last several days.
Traditionally, rustic bread is made with type 0 or type 1 flour, often mixed with a small part of re-milled durum wheat semolina, to give structure and crunchiness to the crust.
Those following a low FODMAP diet don’t necessarily need to avoid gluten but should avoid fructans, gluten is NOT the problem in low FODMAP, but the fructans contained in improperly fermented cereals, present in wheat, spelt, barley, rye, etc., especially if poorly fermented or not leavened long enough.
Therefore, those on a low FODMAP diet can eat: gluten-containing bread with long fermentation using sourdough (minimum 24-72 hours), because the long fermentation reduces fructans, just like Rustic Bread.
However, tolerance varies from person to person, so it’s always best to try small quantities, or follow Monash University’s guidelines.
For the low FODMAP version, the most suitable ingredients are:
• Type 1 or Type 2 Flour: less refined, more digestible, and compatible with a long leavening.
• Avoid re-milled durum wheat semolina
• Sourdough (at least 48 hours of fermentation in the fridge), I used my gluten-free sourdough.
- Difficulty: Medium
- Cost: Very Economical
- Rest time: 3 Days 6 Hours
- Preparation time: 10 Minutes
- Portions: 1 loaf 1.76 lbs
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All seasons
Ingredients
- 500 g type 1 or 2 flour
- 1 1/2 cups water
- 1/2 cup refreshed sourdough
- 2 tsp salt
Tools
- 1 Baking Stone
- 1 Steam Oven
Steps
1. Dough (day 1, morning):
Mix flours + 320 g of water → autolysis 1 hour
Add sourdough, knead well. Add salt + the remaining 30 g of water.
Knead until you get an elastic dough.
2. Folds (day 1, between morning and afternoon):
Make 3 folds at intervals of 30-40 min. Cover and let sit at room temperature (68-72°F) for 4-5 hours.
3. Slow rising (day 1, evening – day 3):
Place the shaped dough in a basket or bowl.
Cover and refrigerate for 48 hours at 39°F.This is the result:
3. Baking (day 3):
Bring to room temperature for 1 hour.
Preheat the oven to 464°F. Place the loaf on a hot tray or baking stone.
Insert a small pot of boiling water at the base of the oven (or use the steam cooking mode of the electric oven) for the first 20 minutes → this is for the crust, as tradition dictates.
Bake 45 minutes, reducing to 392°F after 20 minutes.
My Rea Low FODMAP Supplements
MyRea products are recognized by associations like ACINI and are intended for those suffering from IBS, but also other conditions such as diverticulitis or Crohn’s disease.
MyRea products are recognized by associations like ACINI and are intended for those suffering from IBS, but also other conditions such as diverticulitis or Crohn’s disease.
💊Carmen Supplement
🔸 Relieves symptoms of intestinal fermentation
🔸 Supports digestion by reducing intestinal inflammation.
🔸 Promotes intestinal regularity avoiding ingredients that worsen IBS.
💊Carmen Supplement
🔸 Relieves symptoms of intestinal fermentation
🔸 Supports digestion by reducing intestinal inflammation.
🔸 Promotes intestinal regularity avoiding ingredients that worsen IBS.
💊Immuno Supplement
💊Immuno Supplement
It is a dietary supplement specifically designed to boost the immune defenses.
Zinc, Vitamins B6, D3, B12 and Folate (Folic acid) contribute to the normal function of the immune system, Maitake contributes to the body’s natural defenses.
Zinc, Vitamins B6, D3, B12 and Folate (Folic acid) contribute to the normal function of the immune system, Maitake contributes to the body’s natural defenses.
💊Supplement C
💊Supplement C
Contains:
🔸 Vitamin C
🔸 Rosehip L. fruits
🌸Rosehip is a natural source of vitamin C and also has antioxidant properties and is mildly anti-inflammatory, well tolerated even by those with sensitive intestines.
What is it for❓
Vitamin C helps the immune system, reduces fatigue, and protects from oxidative stress.
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