Is a White Bread Roll Low in FODMAP?

January 9, 2026 •

4 min read

According to Monash University research, while wheat-based white bread contains fructans (a type of FODMAP), it can be included in a low FODMAP diet in small, carefully measured quantities. However, the crucial factor is the serving size, as exceeding the recommended amount will increase the FODMAP content significantly. For those with IBS, understanding this distinction is key to managing symptoms effectively.

Quick Summary

This guide details if and how white bread rolls can be part of a low FODMAP diet. Learn about portion control, the benefits of traditionally made sourdough, and how to identify certified low FODMAP bread products to safely manage your digestive health.

Key Points

Serving Size is Key: A standard white wheat bread roll is only low FODMAP in very small, portion-controlled amounts, as defined by Monash University.
Standard White Bread is High Fructan: Without portion control, the fructans in standard white bread are high in FODMAPs and can trigger IBS symptoms.
Traditional Sourdough is a Better Option: The long fermentation process of traditional sourdough breaks down fructans, making it lower in FODMAPs and allowing for larger servings.
Certified Products are Safest: The most reliable choice is a bread roll certified with the Low FODMAP Certified™ logo from Monash University or the FODMAP Friendly program.
Check for 'Hidden' FODMAPs: Always read the ingredients list on gluten-free products to ensure they don't contain other high FODMAP ingredients.
Home Baking Offers Control: Baking your own low FODMAP rolls using specific recipes and flours (like rice or tapioca) gives you complete control over ingredients.
Test Your Tolerance Post-Elimination: After the initial low FODMAP elimination phase, you can test your personal tolerance to determine if you can handle larger portions of bread.

Understanding FODMAPs and Bread

FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of carbohydrates that are poorly absorbed by some people, particularly those with Irritable Bowel Syndrome (IBS). When these carbohydrates reach the large intestine, they are fermented by bacteria, producing gas and causing symptoms like bloating, pain, and changes in bowel habits. The primary FODMAP in wheat-based bread is fructan, a type of oligosaccharide.

The Role of Serving Size

For a standard, commercially produced white bread roll, the FODMAP content is directly related to the portion size. Monash University, the leading authority on the low FODMAP diet, has tested various wheat products and provides specific, evidence-based serving sizes. Exceeding these small portions can quickly turn a low FODMAP food into a high FODMAP one, leading to uncomfortable digestive symptoms. This makes portion control paramount for anyone following this dietary protocol.

Traditional Sourdough as an Alternative

Interestingly, some traditionally made sourdough breads can be a better option than a standard white bread roll for a low FODMAP diet, even if they are made with wheat flour. This is because the long fermentation process used in traditional sourdough production allows the yeast and lactic acid bacteria to break down the fructans in the dough. This significantly reduces the FODMAP content, making larger servings of sourdough suitable for many people with IBS.

Key differences between standard yeast bread and traditional sourdough:

Yeast Type: Standard bread uses commercial baker's yeast for a fast rise, leaving more fructans intact. Sourdough uses a starter culture of wild yeast and bacteria over a longer period.
Fermentation Time: Traditional sourdough undergoes a slow fermentation, sometimes lasting 24-72 hours, which breaks down FODMAPs. Standard bread fermentation is much shorter, allowing less time for FODMAP reduction.

Comparison: Standard White Bread vs. Low FODMAP Alternatives


Feature	Standard White Bread Roll	Certified Low FODMAP Roll	Traditional Sourdough Bread Roll
FODMAP Content	High in fructans, but low FODMAP in small, specific servings.	Very low or negligible fructan content.	Lower in fructans due to fermentation, allowing for larger servings.
Serving Size	Very small (e.g., one slice or a portion of a roll), as defined by Monash University.	Larger, as certified and tested by Monash University.	Moderate to larger servings, depending on the specific product and fermentation.
Certification	Not certified as low FODMAP.	Look for the official Monash University or FODMAP Friendly certification logo.	Certification is unlikely, requiring a check for traditional processing.
Availability	Widely available and inexpensive.	Available in specialist health food stores or online (e.g., Schär, Bakers Delight).	Found at artisan bakeries or made at home with a long fermentation process.
Taste/Texture	Generally soft and neutral.	Can vary; some find gluten-free alternatives have a different texture.	Distinctive tangy flavor and chewier texture.

How to Choose a Low FODMAP Bread

When navigating the world of bread on a low FODMAP diet, there are several key strategies to employ:

Check Certified Products: The most reliable way to ensure a bread roll is low in FODMAPs is to purchase a product with the official Low FODMAP Certified™ logo from Monash University or the FODMAP Friendly program. Brands like Schär offer certified white rolls that are safe to eat.
Consider Gluten-Free Options: Many gluten-free breads and rolls are naturally low in FODMAPs, provided they don't contain high FODMAP ingredients like certain fruits, sweeteners, or flour blends. Always check the ingredient list carefully for hidden FODMAPs.
Embrace Traditional Sourdough: If you enjoy sourdough, opt for a traditionally made, long-fermented version. The longer fermentation reduces the fructan content. Always ask your bakery about their process or opt for a trusted brand that details its methods.
Practice Portion Control with Standard Bread: If you choose to consume a regular white wheat roll, strictly adhere to the low FODMAP serving size recommended by Monash University. Using the Monash app can help you determine the correct amount for your region.
Test Your Tolerance: After the elimination phase of the low FODMAP diet, you can test your personal tolerance to different FODMAPs, including fructans from bread. This can help you understand if you can tolerate a larger portion of a standard white roll.

Practical Shopping Tips

When you're at the store, be a savvy shopper. Scan labels not just for 'gluten-free' but for the certified low FODMAP symbols. Keep a copy of the Monash app handy on your phone for quick reference. Remember that some brands, like Bakers Delight, have created specific low FODMAP products certified by Monash University.

Conclusion

A standard white bread roll is not inherently low FODMAP. Its suitability depends entirely on portion control, with only very small servings being considered low FODMAP during the elimination phase. However, there are excellent alternatives available, including traditionally made sourdough and certified low FODMAP gluten-free rolls. By understanding the principles of FODMAPs and focusing on certified products, traditional sourdough, or careful portioning, you can still enjoy bread without compromising your digestive health. Making informed choices empowers you to manage your symptoms and maintain a balanced, varied diet.

Low FODMAP Shopping List for Bread & Rolls

Certified Brands: Scan for the official Monash or FODMAP Friendly logos on products like Schär White Ciabatta Rolls or Bakers Delight LowFOD™ Rolls.
Gluten-Free Flour Mixes: Purchase low FODMAP flour mixes (e.g., white rice flour, tapioca flour) to bake your own rolls at home.
Traditional Sourdough: Seek out artisan bakeries that specify a long fermentation process for their wheat or spelt sourdough.
Gluten-Free Rolls: Choose gluten-free rolls and double-check the ingredients list for high FODMAP additives.
Portioning: Use a food scale to measure portions of standard white bread if you choose to include it.
Homemade Options: Find or use recipes for homemade, low FODMAP rolls using ingredients like rice and tapioca flour.
Spelt Sourdough: Look for 100% spelt sourdough, as spelt flour is naturally lower in fructans, further reduced by fermentation.
Inewa Sourdough: Seek out Monash-certified spelt sourdough products from brands like Inewa.

Frequently Asked Questions

The primary FODMAP in wheat-based white bread is fructan, a type of carbohydrate. A standard, fast-fermented bread roll contains a significant amount of fructans, which are poorly absorbed by many people, causing digestive symptoms.

According to Monash University, a low FODMAP serving of standard white wheat bread is approximately one slice or 24-35 grams, which translates to a very small portion of a typical roll. Exceeding this amount will increase the FODMAP load.

Traditional sourdough undergoes a lengthy fermentation process using a starter culture of wild yeast and bacteria. This process allows the microorganisms to break down the fructans in the wheat flour, resulting in a bread that is significantly lower in FODMAPs.

Many gluten-free rolls are low FODMAP, but not all are. You must check the ingredients list carefully, as some gluten-free products contain high FODMAP ingredients like certain fiber additives, sweeteners, or flour blends. Look for the Monash Certified logo for certainty.

Fructans are carbohydrates (specifically oligosaccharides) found in wheat, while gluten is a protein. People with IBS often react to fructans, not gluten, although the two are often found together in wheat products. A gluten-free product isn't necessarily low FODMAP, and a low FODMAP product isn't necessarily gluten-free (e.g., spelt sourdough).

Certified low FODMAP products are available from specific brands like Schär and Bakers Delight. You can find these in the gluten-free or specialty food aisle of many supermarkets, health food stores, or online.

This depends on the type of bread. If it's a certified low FODMAP product (like some Schär or Bakers Delight rolls), the seeds are fine. However, if it's a standard seeded roll, the seeds and the wheat base could contain high FODMAPs. Always check certification or ingredients.