Is a Potato Bun Low FODMAP? A Comprehensive Guide

December 24, 2025 •

4 min read

According to Monash University, a leading authority on the low FODMAP diet, plain white potatoes are low in FODMAPs and can be enjoyed freely. However, determining if a potato bun is low FODMAP requires a closer look at the other ingredients, as traditional buns often contain high-FODMAP wheat flour.

Quick Summary

Assessing if a potato bun is low FODMAP depends on its ingredients, not just the potatoes. Most commercial varieties use wheat flour, a high-FODMAP ingredient, making them unsuitable. Safe options are gluten-free recipes or certified low-FODMAP products.

Key Points

Not Inherently Low FODMAP: A standard potato bun is not low FODMAP because it primarily contains high-FODMAP wheat flour, despite the use of potato.
Read the Ingredients: Always check labels for hidden high-FODMAP additives like wheat flour, onion, garlic, and high-fructose corn syrup.
Opt for Certified Products: The safest bet is to choose buns or bread certified low FODMAP by a reputable organization like Monash University.
Consider Sourdough: Authentic, long-fermented wheat or spelt sourdough can be low FODMAP in tested portions due to the fermentation process.
Try Homemade Alternatives: Baking your own buns with certified low-FODMAP ingredients like rice flour, tapioca flour, and potato starch offers full control over ingredients.

Understanding FODMAPs in Bread

FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are short-chain carbohydrates that can cause digestive distress for some individuals, particularly those with Irritable Bowel Syndrome (IBS). While many foods contain FODMAPs, the specific type and quantity can vary significantly. In the context of bread, the primary FODMAP concern is often fructans, found in high concentrations in wheat flour, rye, and barley.

Why the 'Potato' Name is Misleading

The name "potato bun" can be misleading for those on a low FODMAP diet. While the potato itself is low FODMAP and often adds a desirable soft and moist texture, most commercially produced potato buns are not made exclusively with potato flour. Instead, they typically use a combination of wheat flour and potato flour or flakes, with wheat flour being the primary component. This inclusion of wheat flour means the final product is likely high in fructans, making it unsuitable for the elimination phase of a low FODMAP diet.

The Importance of Label Reading

For anyone managing IBS symptoms, scrutinizing ingredient labels is a critical step in navigating the food landscape. When considering a potato bun, look beyond the name and check the ingredient list for common high-FODMAP items. Key ingredients to watch out for include:

Wheat flour: The most common high-FODMAP ingredient in bread.
Onion powder or garlic powder: These are frequently added for flavor and are potent sources of fructans.
High-fructose corn syrup: A high-FODMAP sweetener.
Honey: Also a high-FODMAP sweetener.

Even if a product lists potato starch as an ingredient, the presence of these other items will make the bun a high-FODMAP food. Always prioritize products that are specifically certified low FODMAP or made with safe ingredients.

Safe Low FODMAP Bread and Bun Options

Sourdough Bread (traditional wheat): The traditional, long fermentation process used in authentic sourdough can break down fructans, making it a low FODMAP option for many in tested serving sizes. Not all sourdough is made the same, so checking the Monash app is advised.
Certified Gluten-Free Bread: Many gluten-free bread and bun recipes or commercial products are also low FODMAP, but you must still check for other high-FODMAP ingredients like honey or fruit juice concentrates. Look for certification from Monash University or the FODMAP Friendly Food Program.
Spelt Sourdough: Spelt flour is lower in fructans than modern wheat, and the sourdough process further reduces its FODMAP content.
Homemade Buns: Baking your own buns from scratch using low-FODMAP flours is a reliable method to ensure safety. Recipes often use combinations of rice flour, tapioca flour, and potato starch.
Rice Bread: Bread made with rice flour and other low-FODMAP ingredients is a safe alternative.

How to Tell if a Bun is Low FODMAP

Commercial vs. Homemade


Feature	Commercial Potato Bun	Homemade Low FODMAP Potato Bun
Key Ingredient	Primarily wheat flour, with potato flour/flakes.	Often a gluten-free flour blend with potato starch.
Hidden FODMAPs	Frequently contains added onion/garlic powder or high-fructose corn syrup.	Ingredients are fully controlled; no hidden high-FODMAP additives.
FODMAP Status	Most often high FODMAP due to wheat content.	Can be low FODMAP if made with certified low-FODMAP ingredients.
Certification	Rarely certified, as main ingredients are often high FODMAP.	Not applicable, as it's homemade, but ingredients can be certified.
Risk Level	High risk, requires careful label scrutiny.	Low risk, assuming safe, low-FODMAP ingredients are used.

Conclusion: Navigating Potato Buns on a Low FODMAP Diet

In conclusion, while the potato itself is a low-FODMAP food, a potato bun is generally not considered low FODMAP because it is made primarily with wheat flour, a high-FODMAP ingredient. Relying on the name alone can lead to digestive issues for sensitive individuals. For a safe option, read labels meticulously to check for ingredients like wheat, onion powder, or high-fructose corn syrup. Alternatively, embrace certified low-FODMAP bread products, authentic sourdough, or opt for homemade recipes using low-FODMAP flours to ensure your bun is truly friendly to your digestive system.

Low FODMAP Bread Substitutes

Look for certified products with the Monash University or FODMAP Friendly logos.
Explore recipes that use alternative flours like rice, tapioca, or certified gluten-free blends.
Consider authentic, long-fermented wheat or spelt sourdough in tested quantities.
Check labels for hidden high-FODMAP additives like garlic, onion, and certain sweeteners.

Final Recommendations

For most people on a low FODMAP diet, a store-bought potato bun should be avoided due to the high likelihood of containing wheat flour and other high-FODMAP additives. The best practice is to seek out products specifically certified as low FODMAP or bake your own using safe, alternative flour combinations. Always remember that individual tolerance can vary, so reintroduction of certain foods should be done under the guidance of a dietitian.

Helpful Resources

The official Monash University Low FODMAP Diet App
The FODMAP Friendly Food Program certification website
Registered dietitians specializing in digestive health

Frequently Asked Questions

Not necessarily. While plain white potatoes are low FODMAP, processed potato products can include high-FODMAP ingredients like garlic, onion, or wheat. Always check the ingredients and preparation method.

Wheat flour is high in fructans, a type of fermentable carbohydrate that can trigger digestive symptoms in individuals with IBS. It is a key ingredient to limit or avoid during the elimination phase of the diet.

Yes, many types of bread are suitable. You can choose certified low-FODMAP bread, authentic sourdough in appropriate portions, or bread made with low-FODMAP flours like rice, corn, or gluten-free blends.

The main difference is the inclusion of potato flour or flakes, which add moisture and texture. However, both typically use wheat flour, making them high in FODMAPs unless specifically labeled and certified low FODMAP.

Look for buns with a Monash University or FODMAP Friendly certification logo. These products have been lab-tested and deemed safe. Many specialty food stores and online retailers offer these products.

No. While a gluten-free bun removes the gluten, it might still contain other high-FODMAP ingredients like honey, certain fruit juices, or inulin. Always check the label for a low-FODMAP certification.

It depends. If a traditional sourdough process was used with the wheat component, the fructans may be reduced. However, if wheat is a primary ingredient, it is best to stick to certified low-FODMAP or spelt-based sourdoughs.