Demystifying Bread: What type of bread is low in FODMAP?

October 7, 2025 •

4 min read

A common misconception is that a low FODMAP diet is automatically gluten-free. However, this isn't the case, and understanding what type of bread is low in FODMAP is crucial for managing symptoms and enjoying a wider variety of foods.

Quick Summary

This guide covers different low FODMAP bread options, including traditional sourdough, gluten-free loaves, and portion-controlled wheat bread. It highlights the importance of checking ingredients and looking for certified products to ensure a gut-friendly choice.

Key Points

Sourdough Fermentation is Key: The long fermentation process in traditional sourdough breaks down fructans, making it a low FODMAP option even when made with wheat or spelt flour.
Gluten-Free Isn't Automatically Low FODMAP: Always check the ingredient list on gluten-free breads for hidden high FODMAP additives like inulin, honey, or specific flours (e.g., chickpea).
Serving Size Matters: Small, portion-controlled servings of regular white or whole wheat bread can be low FODMAP, as determined by lab testing from Monash University.
Look for Certified Products: The easiest way to find safe options is to look for official low FODMAP certification logos from programs like Monash University and FODMAP Friendly.
Learn to Read Labels: Be aware of common high FODMAP ingredients in commercial bread, such as high fructose corn syrup and certain fruit concentrates, and choose loaves with simple ingredients.
Prioritize Fiber-Rich Options: After confirming a bread is low FODMAP, consider higher-fiber options like spelt sourdough or gluten-free loaves with seeds to support gut health.

For those following a low FODMAP diet to manage symptoms of Irritable Bowel Syndrome (IBS), finding suitable bread can be a challenge. The diet focuses on reducing fermentable carbohydrates (FODMAPs) that can cause digestive distress. While wheat is typically high in fructans (a type of FODMAP), not all bread is off-limits. The key lies in understanding how bread is made, the ingredients used, and appropriate serving sizes.

Low FODMAP bread options

Several bread options are generally well-tolerated on a low FODMAP diet. The main choices involve traditional sourdough, gluten-free alternatives, and standard wheat bread in small portions. Each has different considerations based on ingredients and preparation.

Sourdough bread

Traditional sourdough bread is often a fantastic option for those with FODMAP sensitivities, even if made with wheat flour. The key is the long fermentation process. The wild yeast and lactic acid bacteria in the sourdough starter feed on the fructans in the flour, breaking them down significantly during the long rise. This reduces the FODMAP content to a level that is typically well-tolerated by individuals with IBS. Look for traditionally made wheat or spelt sourdoughs. Spelt flour is also naturally lower in fructans than modern wheat, making spelt sourdough a particularly good choice.

Gluten-free bread

Gluten-free bread is another viable option, but it's important to read labels carefully. The gluten-free label alone does not guarantee a product is low FODMAP. Some gluten-free loaves may contain other high FODMAP ingredients, such as inulin, chicory root fiber, honey, or high-FODMAP flours like amaranth or lupin. Look for products made with low FODMAP flours such as rice, corn, sorghum, millet, or quinoa. Choosing products certified as low FODMAP by Monash University or FODMAP Friendly is the safest bet.

Portion-controlled wheat bread

Even standard white or whole wheat bread can be included in small, controlled portions. The Monash University FODMAP app provides specific, lab-tested serving sizes. For example, some wheat breads are considered low FODMAP at just one average slice (around 24-35 grams), but become high FODMAP in larger amounts. This strategy may not be suitable for those with coeliac disease or non-coeliac gluten sensitivity, but it can work for individuals whose intolerance is specifically related to the fructan load.

How to choose a low FODMAP bread

With so many different products available, navigating the bread aisle can be tricky. Here are some tips to help you make the best choice for your dietary needs.

Key indicators for spotting low FODMAP bread

Look for Certification: The easiest method is to find a product with a certified low FODMAP logo from programs like Monash University or FODMAP Friendly. This means the product has been lab-tested and verified.
Read the Ingredient List: Always check the ingredients for hidden high FODMAP additives, especially in gluten-free products. Avoid items with inulin, chicory root, honey, high fructose corn syrup, or apple/pear juice concentrate.
Identify True Sourdough: For sourdough, look for a simple ingredient list (flour, water, salt, sourdough culture/starter). Avoid loaves that list commercial yeast, as this can indicate a shorter fermentation process that doesn't adequately break down fructans.
Ask the Baker: When buying from an artisan bakery, ask about their fermentation process. Traditional long-fermentation (over 12 hours) is key.

Low FODMAP bread comparison table


Feature	Traditional Sourdough (Wheat/Spelt)	Gluten-Free Bread (Low FODMAP Grains)	Standard Wheat Bread (White/Wholemeal)
FODMAP Status	Fermentation process breaks down fructans, making it low FODMAP in generous servings.	Low FODMAP if made with suitable flours and no high FODMAP additives.	Low FODMAP only in very small, strictly-controlled serving sizes (e.g., 1 slice).
Gluten Content	Contains gluten and is unsuitable for those with celiac disease.	Free of gluten, making it safe for individuals with celiac disease.	Contains gluten and is unsuitable for those with celiac disease.
Best for IBS	Often well-tolerated by those sensitive to fructans but not gluten.	Safe for both celiac and fructan-sensitive individuals, provided ingredients are checked.	Useful during elimination phase but requires very careful portion control.
Flavor Profile	Distinctive tangy taste and chewy texture.	Varies widely depending on the flour blend; can be earthy or neutral.	Familiar taste and texture, but limited portions may be unsatisfying.
Fiber Content	Can be rich in fiber, especially spelt sourdough.	Varies, can be lower than whole wheat bread, but high-fiber GF options exist.	Wholemeal varieties are higher in fiber than white, but still limited due to portion size.

Leading low FODMAP certified bread brands

Several brands offer certified low FODMAP bread products, making shopping much easier. Always remember that availability may vary by country.

Schar: A widely available gluten-free brand with many certified low FODMAP options, including Deli Style Sourdough, Artisan Baker White, and Ciabatta Rolls.
Canyon Bakehouse: This gluten-free brand offers certified low FODMAP bread options like their Mountain White and Country White breads.
COBS Bread: This bakery chain offers specific products, such as their LowFOD™ Loaf and buns, that are certified low FODMAP.
Little Northern Bakehouse: Known for their millet and chia bread, which is certified low FODMAP and gluten-free.
Inéwa: A Canadian brand with Monash-certified 100% spelt sourdough bread.
Three Bakers: This brand offers several certified low FODMAP gluten-free bread options, including their 7 Ancient Grains and White Bread.

Conclusion

Following a low FODMAP diet doesn't mean giving up bread entirely. For many, traditional sourdough made with wheat or spelt flour, or a gluten-free loaf made with low FODMAP flours, offers a safe and satisfying option. For those with higher tolerance, even small servings of standard wheat bread can be enjoyed. The most reliable approach is to look for certified products or learn to carefully inspect ingredient lists for hidden FODMAPs like inulin or certain fruit concentrates. When in doubt, consulting a registered dietitian is always the best path to personalized dietary management. With careful selection, you can enjoy delicious bread while keeping your gut happy and managing your IBS symptoms.

You can also find delicious low FODMAP recipes from trustworthy sources online.

Frequently Asked Questions

No. Only traditionally made sourdough bread that has undergone a long fermentation process is low in fructans. Some commercial 'sourdough' loaves use commercial yeast and flavorings, which means they are not low FODMAP.

No. Authentic sourdough bread made from wheat or spelt still contains gluten. The fermentation process reduces FODMAPs but does not remove gluten entirely, so it is unsafe for those with celiac disease.

Low FODMAP refers to a reduced content of fermentable carbohydrates, while gluten-free means the product contains no gluten protein. A bread can be one but not the other. For example, traditional wheat sourdough is low FODMAP but not gluten-free.

Watch for hidden high FODMAP ingredients such as inulin, chicory root, high fructose corn syrup, honey, apple juice concentrate, and high-FODMAP flours like amaranth or lupin.

Yes, several brands offer certified low FODMAP products that have been lab-tested. Examples include specific loaves from Schar, Canyon Bakehouse, COBS Bread, and Little Northern Bakehouse.

Good low FODMAP flours include rice, corn, sorghum, millet, buckwheat, quinoa, and tapioca. A certified gluten-free blend made with these is a safe bet.

A true sourdough will typically have a simple ingredient list (flour, water, salt, starter) and won't contain commercial yeast. Often, true artisan sourdough will be sold in the fresh bakery section rather than the packaged aisle.