Understanding IBS: What Breads Should I Avoid with IBS?

October 5, 2025 •

4 min read

An estimated 10-15% of the world's population suffers from Irritable Bowel Syndrome (IBS), a condition where certain foods, like bread, can trigger uncomfortable digestive symptoms. Understanding what breads should I avoid with IBS is a crucial step toward managing your symptoms and improving your gut health.

Quick Summary

Many conventional breads containing high-FODMAP ingredients like fructans, excessive wheat, and certain additives can exacerbate IBS symptoms. Learning to identify and avoid these specific breads can help manage bloating, gas, and discomfort. Explore better-tolerated alternatives, such as properly fermented sourdough and certified low-FODMAP gluten-free options.

Key Points

High-FODMAP Fructans: Avoid breads made with conventional wheat, barley, and rye, as they contain fructans, a primary IBS trigger.
Check for Additives: Be wary of commercial breads, including some labeled 'gluten-free,' that contain high-FODMAP additives like honey, inulin, or high-fructose corn syrup.
Sourdough is a Gut-Friendly Option: Traditional, long-fermented sourdough breaks down fructans, making it a lower-FODMAP and better-tolerated bread choice for many IBS sufferers.
Not All Whole Grains Are Equal: Some whole grain breads are high in insoluble fiber, which can worsen symptoms for those with sensitive digestion. Look for low-FODMAP soluble fiber alternatives.
Portion Control is Key: Even with low-FODMAP alternatives like sourdough, it's important to monitor portion sizes, as excessive amounts can still trigger symptoms.
Consider Spelt Sourdough: Spelt sourdough bread, known for its lower fructan content, can be a suitable alternative for those managing IBS.

Why Certain Breads Trigger IBS Symptoms

For many people with IBS, the discomfort caused by bread isn't a reaction to gluten itself, but rather to fermentable short-chain carbohydrates known as FODMAPs. The main FODMAP in bread is fructan, a type of carbohydrate that is poorly absorbed in the small intestine. When fructans reach the large intestine, gut bacteria rapidly ferment them, producing gas and causing bloating, pain, and other classic IBS symptoms. Wheat, barley, and rye are all significant sources of fructans.

Beyond FODMAPs, two other factors play a role:

High Insoluble Fiber: Many whole-grain and multigrain breads are high in insoluble fiber, or "roughage." While beneficial for some digestive systems, this type of fiber can worsen symptoms like cramping, bloating, and gas in people with sensitive guts, particularly those with diarrhea-predominant IBS (IBS-D). Soluble fiber, found in oats, is often better tolerated.
Additives and Sweeteners: Commercial breads often contain high-FODMAP ingredients added for texture and flavor, including high-fructose corn syrup, honey, inulin, and molasses. Even some gluten-free breads can contain high-FODMAP additives, so careful label reading is essential.

High-FODMAP Breads to Steer Clear Of

To manage your IBS symptoms, it's wise to limit or eliminate the following types of bread, at least during an elimination phase of a low-FODMAP diet:

Conventional Wheat Bread: This includes most commercially produced white and whole wheat sandwich loaves. They are made with wheat flour, which is high in fructans, and undergo a short fermentation process that doesn't break down these triggering carbohydrates.
Rye Bread: Rye is another high-fructan grain. Standard rye bread can be a major trigger for IBS symptoms.
Many Multigrain and Bran Breads: Unless specifically certified as low-FODMAP, these breads can be problematic. They often contain high-fructan grains and high levels of insoluble fiber that can irritate the gut.
Sweet and Enriched Breads: Many baked goods, including brioche and various sweet rolls, contain added sweeteners like high-fructose corn syrup or honey, as well as milk products (a source of lactose), which can all be high-FODMAP.

Gut-Friendly Bread Alternatives

Fortunately, avoiding certain breads doesn't mean giving up toast and sandwiches entirely. Many people with IBS find relief by switching to specific alternatives:

Traditional Sourdough Bread: This is often the best-tolerated option for many people with IBS. The long, natural fermentation process used in traditional sourdough reduces the fructan content of the bread, making it more digestible. Be cautious with fast-fermented supermarket versions, which may not have the same low-FODMAP benefit.
Certified Gluten-Free Breads: If your IBS is triggered by gluten or wheat fructans, a certified gluten-free bread can be a safe choice. However, remember to check the ingredients for hidden high-FODMAP additives like honey, inulin, or other high-FODMAP flours (e.g., chickpea flour, amaranth flour).
Spelt Sourdough Bread: Spelt is a form of wheat, but its sourdough variety is often low-FODMAP due to the fermentation process and its naturally lower fructan content compared to modern wheat. Monash University has certified certain spelt sourdoughs as low-FODMAP in specific serving sizes.
Single-Grain Flours: Breads made from low-FODMAP single-grain flours like corn, millet, and quinoa can be good options. Cornbread, for example, is low-FODMAP in small portions.

Comparing Bread Options for IBS


Bread Type	Why it may trigger IBS	Why it may be tolerated	Low-FODMAP?	Key Considerations
Conventional Wheat	High in fructans, a type of FODMAP.	Minimal fermentation.	No	Avoid, especially if on a low-FODMAP diet.
Rye Bread	High in fructans.	Long fermentation in sourdough versions may reduce fructans, but is still high.	No	Typically best to avoid.
Whole Grain / Multigrain	High insoluble fiber and potential high-FODMAP grains.	May be high in fructans, depending on grains.	No	Check ingredients and read labels for potential triggers.
Traditional Sourdough (Wheat)	Contains gluten, but minimal fructans.	Long fermentation process breaks down fructans.	Yes, in tested portions.	Monitor portion sizes and ensure it is truly slow-fermented.
Gluten-Free	May contain other high-FODMAP fillers or fibers.	No gluten, often made with low-FODMAP flours (rice, corn).	Varies by brand and ingredients.	Check ingredients for additives like inulin, honey, etc.
Spelt Sourdough	Contains gluten.	Lower fructan content than modern wheat, further reduced by fermentation.	Yes, in tested portions.	A good option for many, but still requires monitoring.

How to Reintroduce Bread into Your Diet

Managing your diet with IBS is a process of discovery, and your bread consumption should be no different. The low-FODMAP diet is often used as a tool to identify triggers and reintroduce foods systematically under the guidance of a dietitian.

Elimination Phase: Begin by completely eliminating all high-FODMAP breads and ingredients for a period to allow your symptoms to subside.
Reintroduction Phase: Once symptoms have calmed, start reintroducing small, controlled portions of low-FODMAP breads like certified gluten-free or traditional sourdough. A food diary is crucial during this phase to track your body's response.
Portion Control: Even with low-FODMAP breads, portion size matters. As shown by Monash University testing, some breads are only low-FODMAP in specific, limited servings.
Listen to Your Body: Everyone's tolerance is different. What works for one person with IBS might not work for another. Your gut is your best guide.

Conclusion

While the prospect of cutting out bread can be daunting for someone with IBS, understanding which varieties to avoid is the first step toward finding symptom relief. By prioritizing low-FODMAP alternatives like traditional sourdough, spelt sourdough, and certified gluten-free breads, you can manage your symptoms while still enjoying this dietary staple. Always read ingredient labels carefully to identify hidden triggers and, if possible, work with a dietitian to create a personalized plan. The journey to a happier gut is a gradual one, but with informed choices, you can achieve better digestive health and a higher quality of life.

For more detailed information on FODMAPs and certified low-FODMAP foods, visit the Monash University website.

Frequently Asked Questions

Regular wheat bread is often high in fructans, a type of FODMAP. In people with IBS, these carbohydrates are poorly absorbed and fermented by gut bacteria, causing gas, bloating, and abdominal pain.

Traditional, long-fermented sourdough is often well-tolerated because the fermentation process breaks down most of the fructans. However, supermarket "sourdough style" bread with added yeast may not have the same effect. It's best to check with your body's individual tolerance and consider portion size.

Not necessarily, unless you have celiac disease or a diagnosed gluten sensitivity. For many with IBS, the issue is the FODMAPs in wheat, not the gluten. A gluten-free diet is only recommended if it has been identified as a specific trigger.

Check for high-FODMAP ingredients like inulin (often added for fiber), honey, high-fructose corn syrup, molasses, and certain fruit juices (apple, pear).

Soluble fiber dissolves in water and helps regulate bowel movements, while insoluble fiber adds bulk to stool. For some with IBS-D, high insoluble fiber in whole grains can worsen symptoms like cramping and bloating.

Many people with IBS find that whole grain breads containing high amounts of insoluble fiber, such as whole wheat and multigrain, can be problematic. Options with soluble fiber, like oat, might be better tolerated.

Look for products certified low-FODMAP by organizations like Monash University. Additionally, check the ingredient list for common high-FODMAP additives and choose traditional sourdough made with a long fermentation process.