GERD Friendly Sprouted Grain Bread

Total time2 hr 25 min

Prep time20 min

Cook time35 min

4.6

(11)

Homemade bread can feel like a luxury, but for anyone managing acid reflux, it's often a practical necessity — store-bought loaves are loaded with preservatives, vinegar-based conditioners, and enriched flours that can quietly aggravate symptoms. This recipe leans on sprouted whole wheat flour, which is gentler on digestion than conventional refined flour because the sprouting process begins to break down the grain's starches and reduces some of the compounds that can trigger discomfort. A touch of honey activates the yeast naturally, and olive oil keeps the crumb tender without relying on butter or heavy fats that can loosen the lower esophageal sphincter. Ground flaxseed adds a subtle nuttiness and a boost of fiber, rounding out a loaf that's genuinely satisfying rather than just "safe." The two-rise method gives the dough time to develop real flavor and structure, so you end up with a golden, hollow-sounding loaf that slices beautifully and holds up to toppings without falling apart. Let it cool fully before cutting — that patience pays off in every clean, even slice.

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Ingredients

12 servings

1 cup warm water (105–110°f / 40–43°c)
2 ¼ tsp active dry yeast (1 standard packet)
1 tbsp honey
3 cups sprouted whole wheat flour, plus more for dusting
1 tsp fine sea salt
2 tbsp extra virgin olive oil, plus more for the bowl and pan
2 tbsp ground flaxseed
1 tbsp rolled oats, for topping (optional)

Instructions

1
Combine the warm water, yeast, and honey in the bowl of a stand mixer (or a large mixing bowl). Stir briefly and let stand for 5–8 minutes, until the surface is foamy and the mixture smells yeasty.
2
Add the sprouted whole wheat flour, salt, olive oil, and ground flaxseed to the yeast mixture. Mix on low speed with the dough hook for 2 minutes, then increase to medium and knead for 6–8 minutes, until the dough is smooth, slightly tacky, and pulls cleanly away from the sides of the bowl. (To knead by hand: turn the dough onto a lightly floured surface and knead for 10 minutes, until smooth and elastic.)

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