Is Pepperidge Farm Sourdough Bread Low FODMAP? An Ingredient and Process Analysis

October 25, 2025 •

4 min read

According to researchers at Monash University, traditionally fermented wheat or spelt sourdough can be low in fructans, a type of FODMAP. However, not all sourdough is created equal, which brings up the important question: is Pepperidge Farm sourdough bread low FODMAP?

Quick Summary

This article explains why Pepperidge Farm sourdough bread is not suitable for a low FODMAP diet. It highlights specific high FODMAP ingredients in the product and contrasts commercial methods with traditional sourdough fermentation, offering guidance on finding genuinely low FODMAP bread options.

Key Points

Pepperidge Farm Sourdough is Not Low FODMAP: The brand's commercially produced sourdough contains high FODMAP ingredients like rye flour and whey, and uses added yeast for a faster process.
Traditional Fermentation is Crucial: True low FODMAP sourdough relies on a long, slow fermentation process (over 12 hours) that allows beneficial bacteria to consume and break down the fructans in wheat.
Always Read Ingredient Labels Carefully: Look for high FODMAP additives in commercial bread, including added yeast, rye flour, inulin, honey, and whey.
Look for Certified Products: The most reliable way to find low FODMAP bread is to look for products certified by programs like Monash University or FODMAP Friendly.
Consult a Dietitian: For personalized guidance and to determine your individual tolerance levels for sourdough, consult a registered dietitian specializing in FODMAPs.

What Makes Bread High or Low FODMAP?

Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, or FODMAPs, are a group of carbohydrates that can trigger digestive symptoms like bloating, gas, and abdominal pain in some individuals, particularly those with Irritable Bowel Syndrome (IBS). The 'O' in FODMAP stands for oligosaccharides, which includes fructans, a component of wheat, barley, and rye.

For many on a low FODMAP diet, traditional bread made from wheat is restricted due to its high fructan content. However, the unique, slow fermentation process of traditional sourdough bread can significantly reduce these FODMAP levels. During this prolonged fermentation, the wild bacteria and yeast in the sourdough starter consume the fructans, making the final product much more tolerable for many people with IBS.

The Difference Between Traditional and Commercial Sourdough

Not all bread labeled 'sourdough' undergoes the same process. Traditional sourdough is typically made with just flour, water, and salt, relying on a natural starter over a long fermentation period (often 12 hours or more). Commercial sourdough, on the other hand, is often made with baker's yeast to speed up the process, which doesn't allow enough time for the beneficial bacteria to break down the fructans sufficiently. This crucial difference in process is why many commercial sourdoughs, including Pepperidge Farm's, are not low FODMAP.

Why Pepperidge Farm Sourdough is Not Low FODMAP

An analysis of the ingredients in Pepperidge Farm Farmhouse Sourdough confirms its high FODMAP status. While it may possess a tangy flavor, its composition and processing method deviate from the traditional technique that makes sourdough low in FODMAPs. The presence of several high FODMAP ingredients and a fast-tracked production process means it should be avoided during the low FODMAP elimination phase.

High FODMAP Ingredients in Pepperidge Farm Sourdough

Here is a list of the ingredients in Pepperidge Farm Farmhouse Sourdough that are problematic for a low FODMAP diet:

Enriched Wheat Flour and Wheat Gluten: Wheat is high in fructans, a primary FODMAP. While traditional sourdough fermentation can reduce fructans, the quick process used here does not. Wheat gluten, while not a FODMAP, can also be a digestive irritant for some individuals.
Yeast: The presence of added yeast indicates a quick fermentation, unlike the slow, natural leavening that breaks down FODMAPs in traditional sourdough.
Rye Flour: Rye is another grain high in fructans, making it a high FODMAP ingredient.
Whey: This is a dairy-based ingredient that contains lactose, a disaccharide (the 'D' in FODMAP). Since this product is not dairy-free, it is unsuitable for those with lactose intolerance.

How to Choose a Truly Low FODMAP Bread

Finding a suitable bread requires careful label reading and a basic understanding of the sourdough process. Here are some guidelines:

Seek Monash or FODMAP Friendly Certified Products: This is the easiest and most reliable method. These products have been lab-tested and are guaranteed to be low FODMAP at a specific serving size. Brands like Schar and COBS offer certified options.
Look for Long Fermentation: When buying from an artisan bakery, ask about their fermentation process. A truly low FODMAP sourdough will have undergone a long fermentation, typically over 12 hours.
Check the Ingredient List: A traditional sourdough ingredient list should be minimal: flour, water, and salt. Avoid products with added yeast, rye flour, high-fructose corn syrup, honey, or other high FODMAP additives.
Consider Gluten-Free Options: Many gluten-free breads are low FODMAP by nature, but always check the ingredients for other hidden FODMAPs like inulin or high-fructose corn syrup.

Comparison of Sourdough Bread Types


Feature	Pepperidge Farm Sourdough	Traditional Sourdough	Certified Low FODMAP Bread
Fermentation Method	Quick, with added baker's yeast	Long, natural leavening with starter	Lab-tested process
Fructan Content	High	Low (due to long fermentation)	Low
Rye Flour	Contains rye flour (high FODMAP)	Generally made with wheat or spelt only	Varies, check specific product
Added Yeast	Yes, included	No, relies on natural yeast	Can contain yeast, but is lab-tested and verified low FODMAP
Dairy (Whey)	Contains whey (high FODMAP)	No dairy	Often dairy-free, but always check label
Suitability for Low FODMAP	Not suitable	Generally suitable, but inquire about process	Suitable at recommended serving size

Navigating the Low FODMAP Diet with Bread

For those with IBS or other digestive sensitivities, navigating the bread aisle can be a challenge. The key is to shift focus from the word 'sourdough' to the underlying process. While the name may suggest a gut-friendly product, the manufacturing methods of large commercial brands like Pepperidge Farm often prioritize speed and shelf life over traditional fermentation. By understanding the distinction and knowing what to look for, you can continue to enjoy bread while adhering to a low FODMAP diet.

Your personal tolerance can also play a role, so reintroducing traditionally made sourdough during the reintroduction phase of the diet can help determine what works for you. Consulting with a registered dietitian specializing in FODMAPs can provide personalized guidance. Remember, knowledge is power when it comes to managing digestive health and making informed dietary choices. For more information, the Monash University website is an excellent resource for all things FODMAP related.

Conclusion: Making an Informed Choice

In conclusion, if you are following a low FODMAP diet, Pepperidge Farm sourdough bread is not a safe choice. Its use of baker's yeast, rye flour, and whey makes it high in fructans and lactose. The fermentation process is not long enough to break down the FODMAPs found in the ingredients, which can lead to digestive discomfort. To find a truly low FODMAP bread, look for products that are Monash or FODMAP Friendly certified, or traditionally made sourdough from an artisan bakery using a long fermentation process. This careful approach will allow you to enjoy bread without the unwanted digestive side effects.

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider for any questions about your diet or medical conditions.

Frequently Asked Questions

Pepperidge Farm sourdough contains high FODMAP ingredients like rye flour and whey (lactose), and it is made with added yeast, which indicates a quick fermentation that doesn't effectively break down fructans.

No. The term 'sourdough' is not regulated, and many commercial products, like those from Pepperidge Farm, do not use the traditional, long fermentation process required to make them low FODMAP.

Traditional sourdough uses a natural starter and ferments over a long period, allowing bacteria to break down fructans. Commercial sourdough often adds baker's yeast to accelerate the process, resulting in a finished product that is still high in fructans.

Yes, some brands have certified low FODMAP products. You can find lists of these, including brands like Schar, COBS, and specific varieties from artisan bakers, using the Monash University FODMAP app.

According to Monash University, a low FODMAP serving for white wheat sourdough is up to two slices (109g) and for wholemeal wheat sourdough is up to two slices (97g), provided it was made using a traditional process.

Not necessarily. While they don't contain wheat, some gluten-free breads include other high FODMAP ingredients such as inulin, chickpea flour, or high-fructose corn syrup, so you must still check the label carefully.

Spelt flour naturally has a lower fructan content, and a traditionally made spelt sourdough is considered low FODMAP by Monash University at a serving size of two slices (82g).

The most authoritative source is the official Monash University Low FODMAP Diet website and mobile app. They lab-test foods and certify products suitable for the diet.