Can You Eat English Muffins on a Low FODMAP Diet? Your Complete Guide

December 31, 2025 •

3 min read

According to Monash University research, a small portion of a regular English muffin can be low FODMAP, but typical servings are not. This guide explains why and shows you how to safely navigate if you can eat English muffins on a low FODMAP diet.

Quick Summary

Traditional English muffins contain high-FODMAP wheat flour, but specific serving sizes may be safe for some. Gluten-free, low-FODMAP brands are available, or you can make your own. Careful label reading is key to avoiding hidden FODMAPs.

Key Points

Portion Control is Key: Monash University confirms a standard 67-gram English muffin is low FODMAP, but larger portions are high in fructans.
Not All Gluten-Free is Low FODMAP: Check labels carefully, as some gluten-free products contain high-FODMAP fillers or flours like inulin or amaranth.
Sourdough Can Be Tolerated: The fermentation process of sourdough bread can break down fructans, potentially making it lower in FODMAPs for some people.
Read Ingredient Labels Religiously: Scrutinize all ingredients for hidden FODMAPs such as onion powder, inulin, high-fructose corn syrup, or certain dairy products.
Bake Your Own for Full Control: Making homemade English muffins with low FODMAP flours (like rice, sorghum, and tapioca starch) is the safest method to avoid triggering symptoms.
Assess Personal Tolerance: The low FODMAP diet is highly personal; always test your own reaction to small servings before incorporating any new food into your diet.

Understanding FODMAPs and English Muffins

FODMAPs are types of carbohydrates that can cause digestive issues for people with irritable bowel syndrome (IBS). The 'O' in FODMAP stands for Oligosaccharides, a group that includes fructans and galactans. Standard English muffins are primarily made from wheat flour, which is a major source of fructans. Consuming high-fructan foods can lead to bloating, gas, and abdominal pain in sensitive individuals.

The Surprising Monash University Findings

While most people assume all wheat products are off-limits, the Monash University FODMAP app reveals a nuanced answer. Their testing indicates that for many wheat-containing foods, a small serving size is considered low FODMAP. This is due to the portion size containing a low enough concentration of fructans that it's unlikely to trigger symptoms. For example, the app specifies that a single, standard English muffin of 67 grams is a low FODMAP portion. This is an important distinction, as larger quantities would be high FODMAP.

Navigating Traditional vs. Gluten-Free Options

For those who are very sensitive to fructans, or prefer a larger serving, relying on traditional wheat-based English muffins is risky. This is where dedicated low FODMAP and gluten-free alternatives come in. It's crucial, however, to read the ingredient lists carefully, as 'gluten-free' does not automatically mean 'low FODMAP'. Some gluten-free products use high-FODMAP fillers or flours.

What to Look for on Ingredient Labels

When shopping for a suitable English muffin or bread alternative, be on the lookout for hidden FODMAPs. Common high-FODMAP additives include:

Fructans: Wheat flour, rye flour, onion powder, garlic powder, inulin, and chicory root fiber.
Lactose: Milk powder, whey, cheese (unless it's a lactose-free or hard, aged variety).
Galactans: Soy flour and other legume-based thickeners.
Polyols: Artificial sweeteners like sorbitol, mannitol, xylitol, and malitol.

A Better Alternative: Sourdough Bread

Sourdough English muffins or bread can be a better option for some. The natural fermentation process used to create sourdough breaks down the fructans in the wheat flour. This can significantly reduce the overall FODMAP content, making it tolerable for some people, even in larger portions than the Monash-tested amounts. It's still wise to test your personal tolerance with a small serving first.

Creating Your Own Low FODMAP English Muffins

For ultimate control over ingredients, baking at home is the best solution. Many recipes utilize low-FODMAP flours to produce a delicious and safe English muffin. The low FODMAP baking landscape is rich with options, including using flours like brown rice flour, tapioca starch, and sorghum flour. Psyllium husk or xanthan gum is often added to mimic the binding properties of gluten, resulting in a perfectly chewy texture. This approach allows for full customization, including adding low FODMAP seeds or herbs for extra flavor without the risk of triggering symptoms.

Comparison Table: English Muffin Options on a Low FODMAP Diet


Feature	Traditional Wheat English Muffin	Gluten-Free English Muffin	Sourdough English Muffin	Homemade Low FODMAP English Muffin
Main Ingredient	Wheat Flour	Gluten-Free Flours (rice, tapioca, corn)	Wheat Flour	Low-FODMAP Flours (brown rice, sorghum)
FODMAP Content	High in fructans, low FODMAP only at 1 muffin (67g) serving	Varies; check ingredients for hidden high-FODMAPs like inulin	Can be lower in fructans due to fermentation	Completely low FODMAP when made with safe ingredients
Risk Level	High risk beyond small, measured portions	Medium risk; requires careful label reading	Low to medium risk; depends on fermentation process and individual tolerance	Very low risk, as ingredients are controlled
Availability	Widely available in most grocery stores	Available in natural food stores and large supermarkets	Less common; often found at bakeries or specialty stores	Requires baking at home or finding a specialty baker
Texture	Chewy, with signature nooks and crannies	Varies by brand; can be dense or crumbly	Often has a more complex, tangy flavor and slightly different texture	High-quality results possible with the right recipe

Conclusion

While a standard, wheat-based English muffin is generally considered high FODMAP, a small, controlled portion may be tolerable for some individuals. The safest and most flexible options, however, are specifically formulated low FODMAP or carefully selected gluten-free varieties. The best method for complete peace of mind is to bake your own at home using low FODMAP flours. Remember that every individual's tolerance level is different, so it's always wise to test your reactions and listen to your body. By following these guidelines, you can still enjoy this classic breakfast food without compromising your digestive comfort.

For more information on navigating the low FODMAP diet, consider exploring the resources provided by Monash University at their official website: https://www.monashfodmap.com/.

Frequently Asked Questions

No, not all gluten-free English muffins are low FODMAP. Many use alternative flours and additives that are still high in FODMAPs, such as inulin, chickpea flour, or high-FODMAP sweeteners. Always check the ingredients list carefully.

According to Monash University, a single, regular English muffin weighing 67 grams is considered a low FODMAP serving. Any larger portion would likely contain a high level of fructans.

Sourdough bread can be a better option because the fermentation process reduces the fructan content. However, individual tolerance varies, so it's best to test a small amount first. Always look for genuine, traditionally fermented sourdough.

Besides regular wheat flour, watch out for high-fructose corn syrup, honey, inulin, and additives derived from high-FODMAP sources like soy or certain dairy products.

You can find certified low-FODMAP bread products from specific brands or make your own English muffins using low-FODMAP flours like brown rice flour, sorghum flour, and tapioca starch. Homemade options allow for full ingredient control.

No, toasting does not change the FODMAP content of an English muffin. The heat does not break down the fructans present in the wheat flour.

The most reliable source for FODMAP food ratings is the Monash University FODMAP Diet App. It is regularly updated with new test results and provides specific serving sizes for a wide range of foods.