Understanding What Kind of Bread is Low in FODMAP?

Over 45 million Americans live with Irritable Bowel Syndrome (IBS), and for many, a low FODMAP diet is a highly effective way to manage painful digestive symptoms. Fortunately, eliminating FODMAPs doesn't mean saying goodbye to bread entirely. Knowing what kind of bread is low in FODMAP can help you enjoy your meals without triggering discomfort.

Quick Summary

The low FODMAP diet permits certain types of bread, primarily traditional sourdough and selected gluten-free varieties. The key is understanding the fermentation process and checking ingredient labels to avoid hidden high FODMAP additives.

Key Points

• Traditional sourdough: The long fermentation process in traditional sourdough reduces fructan content, making it a low FODMAP bread option even if it contains wheat.

• Gluten-free isn't always low FODMAP: Many gluten-free breads contain other high FODMAP ingredients like inulin or high-fructose sweeteners; always check the label carefully.

• Look for certified products: The easiest way to confirm a low FODMAP bread is to find products certified by Monash University or FODMAP Friendly, which have been laboratory tested.

• Portion control is key: For standard wheat breads, a small, 1-slice serving size is often low FODMAP, but larger portions will likely trigger symptoms.

• FODMAPs vs. Gluten: The low FODMAP diet primarily targets fermentable carbs like fructans, not the gluten protein, explaining why many people with IBS can tolerate traditional wheat sourdough.

• Read ingredient labels carefully: Watch for high FODMAP additives such as high-fructose corn syrup, honey, chicory root, and certain high FODMAP flours.

Sourdough Bread: The Fermentation Advantage

Sourdough is often the first and most delicious option recommended for those on a low FODMAP diet, even if it's made from wheat flour. The traditional sourdough process, which involves a long fermentation period, is the key reason it's well-tolerated. During this slow leavening, the natural yeast and bacteria in the sourdough starter break down the fructans present in the wheat flour. Fructans are the main FODMAP in wheat, and by the time the bread is baked, their levels have been significantly reduced.

• White Wheat Sourdough: A traditional, long-fermented white wheat sourdough is low in FODMAPs and typically tolerated well in serving sizes of two slices (approx. 109g), according to Monash University.
• Spelt Sourdough: Spelt is an ancient grain that has a naturally lower fructan content than modern wheat varieties. When made into a long-fermented sourdough, it's an excellent low FODMAP choice.
• Wholemeal Wheat Sourdough: Similar to white wheat sourdough, the long fermentation process reduces FODMAPs, making it suitable in controlled portion sizes.

A word of caution: not all sourdough bread is created equal. Many store-bought "sourdough-style" loaves use commercial yeast to speed up the process, which does not allow sufficient time for the FODMAPs to break down. Always check the ingredients list for added yeast to ensure you're getting a traditionally-made product. Talking to a local baker about their process is another great way to ensure authenticity.

Gluten-Free Bread: A Safe Bet with Caveats

For those who prefer or need to avoid gluten entirely, gluten-free bread is an obvious alternative. However, it is crucial to remember that gluten-free does not automatically mean low FODMAP. Many gluten-free products contain other high FODMAP ingredients that can trigger symptoms. Careful label reading is essential.

Here's what to look for when choosing a gluten-free loaf:

• Low FODMAP flours: Look for breads made with a base of low FODMAP flours such as rice flour, corn flour/starch, tapioca flour/starch, millet flour, sorghum flour, and quinoa flour.
• Avoid high FODMAP flours: Steer clear of products containing high FODMAP flours like amaranth, coconut flour, and bean flours.
• Watch out for additives: Many gluten-free products use high FODMAP additives to improve texture and flavor. Common culprits include inulin, chicory root fiber, high-fructose corn syrup, honey, and high FODMAP fruit juices.

Certified Products: The easiest way to find a safe gluten-free bread is to look for a certified low FODMAP logo from Monash University or the FODMAP Friendly Food Program. Brands like Schar and COBS offer a range of certified products.

Navigating Portion Sizes and Wheat-Based Bread

Even without specialized processing, some standard wheat breads can be included in a low FODMAP diet if the portion size is carefully controlled. The key here is the amount of fructans you consume. Monash University has tested and provided low FODMAP serving sizes for several wheat-based breads:

• White Wheat Bread: 1 slice (approx. 24g) is considered a low FODMAP serving.
• Whole Wheat Bread: Similar to white wheat, 1 slice (approx. 24g) is low FODMAP.
• Cornbread: One slice (approx. 35g) is a low FODMAP portion.

For those who react strongly to fructans, opting for sourdough or certified gluten-free options may still be the safest bet. However, during the reintroduction phase of the diet, these small portions can be used to test your personal tolerance.

Your Low FODMAP Bread Comparison Table

Bread Type	FODMAP Status	How it Works	Typical Low FODMAP Serving Size	Important Notes
Traditional Sourdough	Low	The long fermentation process breaks down fructans, making it digestible for many.	2 slices (white or spelt)	Avoid "sourdough-style" loaves with added yeast; check ingredient labels.
Gluten-Free Bread	Varies	Depends on ingredients. Must be made with low FODMAP flours and contain no high FODMAP additives.	2 slices (for many types)	Check for additives like inulin, honey, or high FODMAP flours. Look for certified products.
Standard Wheat Bread	High (usually)	Fructans are not broken down through fermentation like in sourdough.	1 slice (approx. 24g)	Portion control is critical. Larger serving sizes become high in FODMAPs.
Cornbread	Varies	Can be low FODMAP in smaller portions, but check for added high FODMAP ingredients.	1 slice (approx. 35g)	Many recipes and brands contain wheat flour; stick to pure cornbread recipes.
Rye Bread	High	Rye is very high in fructans and should generally be avoided during the elimination phase.	None during elimination phase	Specialized, certified rye sourdoughs do exist but are rare and specific.

How to Choose the Right Low FODMAP Bread

Navigating the bread aisle doesn't have to be a source of anxiety. Follow these steps to find a suitable loaf:

1. Seek Certified Products: Look for the Monash University or FODMAP Friendly certification labels on packaging. These products are laboratory-tested and guaranteed to be low FODMAP at the specified serving size, taking the guesswork out of shopping.
2. Inspect the Ingredients: If no certification is present, read the ingredient list carefully. Avoid items like high-fructose corn syrup, honey, agave nectar, inulin, and chicory root fiber. For gluten-free options, check that the flours are low FODMAP (e.g., rice, corn, millet) and don't include high FODMAP ones (e.g., coconut flour, amaranth).
3. Opt for Traditional Sourdough: If you tolerate wheat, choose a truly traditional sourdough. Look for a long, slow fermentation process (often specified by the baker) and a simple ingredients list of flour, water, and salt. If possible, buy from a local bakery that can provide details on their process.
4. Embrace Portion Control: For standard wheat bread, stick strictly to the recommended 1-slice serving size established by Monash University. While this may not be ideal for a sandwich, it allows for some inclusion of regular bread in the diet.

The Difference Between Gluten and FODMAPs

It is a common misconception that the low FODMAP diet is the same as a gluten-free diet. This is not the case.

• FODMAPs are fermentable carbohydrates, with fructans being the main FODMAP in wheat.
• Gluten is a protein found in wheat, barley, and rye.

While some people with IBS may also have a sensitivity to gluten (non-celiac gluten sensitivity), most individuals find their symptoms are triggered by the fructans. The benefit of traditional sourdough is that it reduces the fructans without necessarily removing the gluten, making it a suitable option for many people with IBS who do not have celiac disease.

Conclusion

Finding a low FODMAP bread that doesn’t cause digestive issues is a manageable task once you understand your options. Traditional sourdough bread, made with a long fermentation process, is a fantastic choice that breaks down fructans, making it easy to digest. Certified gluten-free breads also offer a safe alternative, provided you scrutinize the ingredients list for hidden high FODMAP additives like inulin. Finally, for those testing their tolerance, small portions of regular wheat bread may also be manageable. With knowledge and careful label reading, you can confidently navigate your nutrition diet and still enjoy your favorite bread.

Visit the Monash University FODMAP Diet website for the latest research and information on FODMAPs

Frequently Asked Questions

Why is traditional sourdough bread low in FODMAPs?

Traditional sourdough is low in FODMAPs because the lengthy fermentation process, powered by a starter culture, breaks down and consumes the fructans found in the flour. This process makes the bread easier to digest for those with IBS.

Is all gluten-free bread suitable for a low FODMAP diet?

No, not all gluten-free bread is low FODMAP. While it removes gluten, many gluten-free products add other high FODMAP ingredients like inulin, chicory root fiber, or certain flours (e.g., coconut flour) to improve texture.

How can I tell if a sourdough bread is truly low FODMAP?

To ensure a sourdough is authentically low FODMAP, look for a traditionally made loaf with a long fermentation time. Check the ingredient list for a sourdough culture or starter, and ensure it does not list commercial yeast.

Can I eat regular wheat bread on a low FODMAP diet?

You can, but in very small, controlled portions. For example, Monash University lists a single slice of white or whole wheat bread (approx. 24g) as a low FODMAP serving. Larger amounts will contain high levels of fructans.

What high FODMAP ingredients should I look for on a bread label?

When checking a bread label, watch for additives like inulin, fructooligosaccharides (FOS), chicory root fiber, high-fructose corn syrup, honey, and agave. These can make even a gluten-free bread high in FODMAPs.

What is the best type of flour for homemade low FODMAP bread?

For homemade bread, use low FODMAP flours like rice, corn, millet, and sorghum. To replicate the taste and texture of wheat bread, consider making a spelt sourdough using a long fermentation process.

Why do some people with IBS tolerate wheat sourdough but not regular wheat bread?

For many people with IBS, the issue is sensitivity to the fructans (carbohydrates) in wheat, not the gluten (protein). The sourdough fermentation process breaks down these fructans, while regular wheat bread retains them, leading to symptoms.