Can I eat bagels on a low FODMAP diet?

December 17, 2025 •

4 min read

According to Monash University, the institution that pioneered the low FODMAP diet, traditional bagels made from wheat are high in fructans and should be avoided during the elimination phase. This raises the question: can I eat bagels on a low FODMAP diet, or are all bagels off-limits forever?

Quick Summary

Most traditional wheat-based bagels are high in fructans and not suitable for a low FODMAP diet. However, options like specific gluten-free bagels and certain sourdough varieties can be tolerated in regulated portion sizes. Checking labels for ingredients and using verified brands are crucial for success.

Key Points

Traditional Bagels Are High FODMAP: Most commercial bagels contain large amounts of wheat flour and are high in fructans, making them unsuitable for the elimination phase.
Sourdough Bagels Can Be Low FODMAP: Long, traditional fermentation breaks down fructans, potentially making some spelt or wheat sourdough bagels tolerable in controlled portions.
Not All Gluten-Free Bagels Are Low FODMAP: Always check the ingredients list for hidden high-FODMAP components like inulin, honey, or high-FODMAP flours in gluten-free products.
DIY Bagels Offer Complete Control: Baking your own bagels allows you to select specific low-FODMAP ingredients and create safe, homemade versions.
Toppings Matter: The toppings you choose are equally important; opt for lactose-free spreads, low-FODMAP proteins, and safe veggies.
Certified Options Are Safest: Look for products with official Low FODMAP certification from reputable organizations like Monash University for guaranteed safety.

Understanding FODMAPs in Bagels

FODMAPs are fermentable carbohydrates that can trigger digestive symptoms like bloating, gas, and abdominal pain in individuals with Irritable Bowel Syndrome (IBS). The primary FODMAP culprits in traditional bagels are fructans, a type of oligosaccharide found in high quantities in wheat flour. The typical commercial bagel is made with large amounts of wheat flour and often includes other high-FODMAP ingredients, making it a red-light food for those in the elimination phase of the diet. The Monash University Low FODMAP Diet app, an essential tool for anyone following this protocol, confirms that many standard bakery products are high in FODMAPs.

The Fermentation Factor: Sourdough Bagels

Not all bagels are created equal when it comes to FODMAP content. The natural, long-fermentation process used to create traditional sourdough bread can significantly reduce the fructan levels in wheat flour. The wild yeast and bacteria in a sourdough starter consume the fructans during the proving process, making the final product much lower in FODMAPs. This means that a genuine, traditionally-made sourdough bagel might be low FODMAP, even if it's made from wheat flour. It's crucial to confirm that the bagel was made with a long fermentation process and doesn't contain added commercial yeast, which speeds up the process and doesn't reduce FODMAPs as effectively. Look for bakeries that specify their traditional sourdough process or check for certified low-FODMAP products through the Monash app.

The Gluten-Free Alternative

For those who don't tolerate sourdough or prefer a guaranteed safe option, gluten-free bagels are an excellent choice. However, not all gluten-free products are automatically low FODMAP. Many gluten-free flours, while wheat-free, can still contain high-FODMAP ingredients. For instance, some may use high-FODMAP bean flours, inulin, or high-fructose corn syrup.

When shopping for gluten-free bagels, scrutinize the ingredient list for the following high-FODMAP additives and avoid them:

Inulin or chicory root fiber
Honey or agave syrup
High-fructose corn syrup
Certain bean or legume flours
Onion or garlic powder (common in 'everything' bagels)

Instead, look for products made with low-FODMAP flours such as rice, tapioca, sorghum, and maize starch. Several reputable brands now offer low-FODMAP certified bagels, making it easier to find a safe and delicious option.

DIY Low FODMAP Bagels

Making your own bagels at home is the best way to control every ingredient and ensure they are low FODMAP. There are many recipes available online for both yeast-free and sourdough-based low-FODMAP bagels. Common ingredients include gluten-free flour blends, lactose-free Greek yogurt, and baking powder. This method is especially useful for creating your favorite flavors, like an everything bagel, using a homemade, FODMAP-friendly seasoning mix.

Comparison: Standard vs. Low FODMAP Bagels


Feature	Standard Wheat Bagel	Low FODMAP Bagel (Gluten-Free)
Primary Flour	Wheat flour (high in fructans)	Rice, tapioca, sorghum, corn starch
FODMAP Content	High in fructans and GOS	Very low or no FODMAPs
Digestibility	Can cause bloating, gas, and pain in IBS sufferers	Easier on the digestive system for sensitive individuals
Texture	Chewy, dense	Can vary; modern blends are very close to traditional
Ingredients to Check	Often contains high-FODMAP sweeteners (honey)	No inulin, high-fructose corn syrup, onion/garlic powder
Label Reading	Often a 'red' light on Monash app	Need to check ingredients carefully for other FODMAPs
Availability	Ubiquitous	Found in specialty sections or online
Sourdough Option	No (unless traditionally fermented)	Some traditionally-fermented sourdough spelt or wheat options are low FODMAP

Enjoying Bagels on the Low FODMAP Diet

Finding a suitable bagel is only half the battle. What you put on it is just as important. Many traditional toppings can be high in FODMAPs. For a safe and satisfying meal, consider the following low-FODMAP topping ideas:

Spreads: Lactose-free cream cheese, butter, olive oil, or a natural, unsweetened nut butter (peanut or almond, in small amounts).
Protein: Sliced turkey, chicken, smoked salmon, or scrambled eggs.
Veggies: Sliced avocado (in moderation), cucumber, and fresh chives.
Seasoning: Homemade everything bagel seasoning without garlic or onion powder.

Conclusion: Navigating Bagels on a Low FODMAP Diet

Ultimately, eating bagels on a low FODMAP diet requires careful consideration and a targeted approach. While standard wheat bagels are typically off-limits, you can still enjoy this favorite food by choosing the right alternatives. Traditionally-made sourdough bagels, especially those from spelt or white wheat, can be low in fructans due to the long fermentation process. For a surefire option, selecting a certified low-FODMAP or carefully-vetted gluten-free bagel is the best bet. Always remember to check labels for hidden high-FODMAP ingredients and pair your bagel with suitable toppings. By understanding the principles of FODMAPs and making informed choices, you can continue to enjoy a delicious bagel without compromising your gut health.

For more detailed information on FODMAPs and suitable food choices, refer to the official Monash University FODMAP diet guide.

Frequently Asked Questions

Yes, some traditionally made sourdough bagels, especially those from white wheat or spelt flour, can be low FODMAP. The long fermentation process breaks down the fructans, but you must ensure it was made traditionally without added fast-acting yeast and check portion size.

No. While they don't contain wheat, many gluten-free products use high-FODMAP ingredients like bean flours, inulin, or honey. Always read the ingredient list carefully to ensure all components are low FODMAP.

The safe serving size depends on the type of bagel and its ingredients. For traditional wheat sourdough, Monash University indicates a safe portion is usually 2 slices. For other types, especially store-bought, check the certified product's specific guidelines or start with a small amount to assess tolerance.

Traditional 'everything' bagels are typically not low FODMAP because the seasoning blend often contains high-FODMAP garlic and onion powder. You can make a homemade version with a low-FODMAP seasoning blend using sesame seeds, poppy seeds, and salt.

Safe toppings include lactose-free cream cheese, butter, peanut or almond butter (in a small serving), sliced turkey, smoked salmon, eggs, and moderate amounts of avocado.

The easiest way is to use the Monash University Low FODMAP Diet app. It lists brands and products that have been officially certified as low FODMAP. You can also find some certified options in specialty grocery stores or online retailers.

If you have IBS but not celiac disease, you might tolerate traditionally made wheat sourdough due to the lower fructan content. It is best to start with a small, single serving during the reintroduction phase of the diet to test your personal tolerance.