Does ciabatta make you gassy? A deep dive into bread digestion

December 7, 2025 •

3 min read

According to one 2018 study, fructans in wheat, not gluten, are the likely trigger for digestive symptoms in many people who believe they are gluten sensitive. So, does ciabatta make you gassy, or is its unique crafting process the key to easier digestion?

Quick Summary

Ciabatta's long fermentation significantly reduces fructan content, a common cause of gas and bloating. This artisanal process makes it potentially more digestible than fast-rise, mass-produced breads for those with mild wheat sensitivities.

Key Points

Fructans are the real culprit: For many without celiac disease, gas and bloating from bread stem from fructans, not gluten.
Long fermentation reduces fructans: Traditional ciabatta's extended fermentation breaks down fructans, improving digestibility.
Technique and hydration matter: High hydration creates an airy crumb, easier to process.
Individual tolerance varies: Not everyone benefits from ciabatta, especially those with severe fructan intolerance or IBS.
Not gluten-free: Ciabatta contains gluten and is unsuitable for celiac disease.
Artisan is better: Traditionally made ciabatta can reduce digestive issues compared to quick-rise versions.

For many, the delightful crunch of ciabatta's crust and its soft, airy interior are a culinary joy. However, for those with sensitive stomachs, a question often looms: does ciabatta make you gassy? The answer is more complex than a simple yes or no and depends heavily on the bread's preparation method and your individual sensitivities. While all wheat-based bread contains components that can cause digestive issues, ciabatta's traditional, slow fermentation process offers a distinct advantage.

The Unexpected Culprit: Fructans, Not Always Gluten

For years, gluten has received most of the blame for bread-related digestive problems. However, for the majority of people who experience bloating, gas, and discomfort from bread without having celiac disease, the real issue often lies elsewhere. Emerging research points to fructans as the primary culprit.

What are fructans?

Fructans are a type of fermentable carbohydrate (FODMAP) found in wheat, rye, onions, and garlic. These carbohydrates travel to the large intestine, where gut bacteria rapidly ferment them, producing gas and leading to symptoms like bloating, cramps, and flatulence. Many individuals mistakenly attribute these symptoms to gluten sensitivity when a fructan intolerance is the actual cause.

The problem with modern, fast-rise bread

Modern, mass-produced bread often uses quick processes, sometimes just hours from flour to loaf. This speed prevents full breakdown of complex carbohydrates, including fructans, by natural yeast and bacteria. This leaves a high concentration of fermentable carbs for your gut to handle, often leading to discomfort for those sensitive to fructans.

The Ciabatta Paradox: Why Long Fermentation Helps

Ciabatta's traditional method, including a 'biga' pre-ferment over 12+ hours, is key to its digestibility. This extended process allows microorganisms to 'pre-digest' the dough, consuming significant fructans. Research from Monash University shows long fermentation reduces FODMAPs, benefiting individuals with IBS. Ciabatta's high hydration (70-80% water) and gentle handling also create an airy, open gluten structure, making it easier to break down and resulting in less dense flour per bite.

How to Enjoy Ciabatta Without the Bloat

If you have a sensitive stomach but love ciabatta, try these strategies:

Choose artisan over commercial: Seek bakeries using traditional, long fermentation methods to avoid quick-rise commercial types.
Start small: Begin with small portions to gauge your tolerance; a slice might be fine while more causes symptoms.
Chew thoroughly: Break down food in your mouth by chewing slowly to aid digestion.
Pair with enzymes: Some find digestive enzyme supplements helpful for breaking down hard-to-digest carbs.
Toast it: Toasting may help break down complex carbohydrates, potentially easing digestion.

Ciabatta vs. Sourdough: A Digestive Comparison

Both ciabatta and sourdough benefit from long fermentation. Here’s how they compare for digestion:


Feature	Ciabatta	Traditional Sourdough
Fermentation	Uses a pre-ferment (biga) and long rise with commercial yeast, sometimes with wild yeast.	Uses a wild yeast starter (levain) cultivated with bacteria, with a very long fermentation.
Fructan Reduction	High hydration and long fermentation lead to significant fructan reduction.	Long, wild fermentation is highly effective at reducing fructan levels.
Flavor	Mild, subtle, slightly sweet due to the yeast's action.	Distinctive, tangy, and slightly acidic due to lactic acid from bacteria.
Texture	Very high hydration creates a light, airy crumb with large, irregular holes.	Typically a denser, chewier crumb, though variations exist.
Best for Mild Sensitivities	Excellent, especially for those who prefer a less tangy flavor.	{Link: Monash University https://www.monashfodmap.com/blog/sourdough-processing-how-does-it-affect/} widely recommended for low-FODMAP diets due to fructan breakdown.

When Ciabatta Might Still Cause Gas

Even long-fermented ciabatta can cause issues due to:

Severe Fructan Intolerance: High sensitivity may react even to reduced fructan levels.
Other Ingredients: Commercial loaves might contain additives affecting digestion.
Overeating: Large quantities can overwhelm the digestive system.
Underlying Conditions: IBS or SIBO can worsen reactions to fermentable carbs.

Conclusion: Listen to Your Gut

Traditionally prepared ciabatta, thanks to long fermentation breaking down fructans, is often more digestible than quick-rise breads. If you're sensitive, authentic ciabatta in moderation might be enjoyable. However, it contains gluten and is unsuitable for celiac disease or severe gluten sensitivity. Listen to your body and choose wisely. If you have severe or persistent symptoms, consider consulting a healthcare professional. For additional insights into wheat sensitivity, you can read more about the difference between fructans and gluten on the {Link: Ciabatta website https://ciabatta.co.za/blog/fructan-vs.-gluten-the-real-reason-ciabatta-bread-may-not-trigger-your-wheat-sensitivity}.

Frequently Asked Questions

Yes, traditional ciabatta is made with wheat flour and therefore contains gluten. It is not suitable for individuals with celiac disease or a diagnosed gluten allergy.

For many people, the bloating and gas are caused by a sensitivity to fructans, a type of fermentable carbohydrate in wheat, rather than gluten itself.

Both artisan sourdough and ciabatta use long fermentation to reduce fructans. Sourdough's wild culture may offer slightly greater fructan reduction, but both are generally more digestible than quick-rise bread.

It is an extended dough-rising time, often 12 hours or more, that allows natural yeast and enzymes to partially break down complex carbohydrates and gluten before baking.

Many people with IBS report that long-fermented breads like ciabatta are better tolerated. However, individual tolerance for the remaining fructan content will vary.

To reduce gas, choose artisan ciabatta, eat smaller portions, chew slowly and thoroughly, and consider toasting the bread.

Yes, some specialty bakeries and brands offer ciabatta-style loaves made with gluten-free flours, but the taste and texture will differ from the traditional version.

Ciabatta's high hydration and gentle handling create a very open, airy crumb with large holes. This means less dense gluten and flour per bite, which some find easier to digest.