What Brands of Sourdough Are Low FODMAP? Your Guide to Gut-Friendly Bread

January 5, 2026 •

4 min read

According to Monash University, correctly prepared sourdough bread can be a low FODMAP option for those with IBS. But with so many varieties available, determining what brands of sourdough are low FODMAP can be a challenge. This guide helps you navigate the options, from certified products to artisanal loaves, so you can enjoy bread without discomfort.

Quick Summary

Identifying low FODMAP sourdough brands depends on certification, ingredients, and production methods. Certified brands like Schär offer safe options, while uncertified loaves require careful ingredient checking and understanding the fermentation process.

Key Points

Fermentation Matters: The long fermentation of traditional sourdough breaks down the fructans that can trigger IBS symptoms.
Certified for Confidence: Brands like Schär and Little Northern Bakehouse offer certified low FODMAP sourdough options for guaranteed safety.
Inspect Ingredients: When buying non-certified bread, look for simple ingredient lists (flour, water, salt, culture) and avoid high-FODMAP additives.
Flour Type is Key: Sourdoughs made with wheat or spelt flour are low FODMAP in moderate servings, while rye or kamut are high FODMAP.
DIY for Total Control: For those with high sensitivity, baking homemade spelt or gluten-free sourdough provides the most control over ingredients and fermentation.
Beware of 'Sourdough' Style: Shorter fermentation times or added yeast in commercial 'sourdough' may not effectively reduce FODMAPs, making ingredient lists crucial.

The Science Behind Low FODMAP Sourdough

For many on a low FODMAP diet, traditional bread can be a source of frustration, with its high content of fructans, a type of fermentable oligo-saccharide. This is where sourdough comes in. Traditional sourdough bread is made using a 'starter,' a fermented culture of flour and water that contains wild yeasts and Lactobacillus bacteria. This process, unlike quick-rise commercial baking, is long and slow.

During the long fermentation, the Lactobacillus bacteria consume the fructans present in the flour. This action effectively 'predigests' the high-FODMAP components, significantly reducing their levels in the final baked product. When prepared correctly, with sufficient time for the fermentation to occur, sourdough bread can be a safe and well-tolerated option for many individuals with IBS.

Different flours have different FODMAP levels, and the fermentation process affects them uniquely. Monash University, the leader in FODMAP research, has tested various sourdough types and provides clear guidance through their app.

Low FODMAP Certified Sourdough Brands

The easiest and most reliable way to find low FODMAP sourdough is to look for products with official certification. The Monash University Low FODMAP Certified™ logo guarantees that a product has been scientifically tested and contains low levels of FODMAPs at the specified serving size.

Here are some brands that offer certified or specifically designated low FODMAP sourdough products:

Schär: A well-known gluten-free brand, Schär offers several Monash certified options. Their Deli Style Seeded Sourdough is specifically labeled as low FODMAP. They also provide other products that are FODMAP-friendly, such as their Artisan Baker White or Artisan Baker Multigrain breads.
Little Northern Bakehouse: In certain regions, this company's Millet & Chia and Seeds & Grains breads are certified low FODMAP. These are also gluten-free, providing a great alternative for those with sensitivities.
COBS Bread Bakery: Available in Canada and select U.S. locations, COBS offers a line of LowFOD™ breads. These are specifically created for the diet and are clearly labeled in their bakeries.
Inéwa: A Quebec-based brand, Inéwa features several Monash certified breads, including spelt and buckwheat sourdough, catering to those following the diet.

Navigating Non-Certified Options and Artisanal Bakeries

While certified brands offer peace of mind, many delicious low FODMAP sourdoughs come from local bakeries without a formal certification. The key is to ask the right questions and inspect the ingredients. A traditional, slow-fermented sourdough made with simple ingredients is your best bet.

Here's what to look for when choosing non-certified sourdough:

Simple Ingredients: A traditional sourdough starter contains only flour and water. The finished bread should contain only starter, flour (wheat or spelt), water, and salt. Be wary of loaves with added yeast, garlic, onion, or other high-FODMAP additives.
Fermentation Time: The longer the fermentation time, the more fructans will be broken down. Artisanal bakers are often proud of their process and may share details about their bulk fermentation and cold proofing periods.
Flour Type: Opt for traditional white wheat or spelt sourdough. Sourdoughs made with kamut or rye flour are typically high FODMAP and should be avoided, especially during the elimination phase.

Comparison of Low FODMAP Sourdough Options


Brand/Type	FODMAP Status	Key Features	Where to Find
Schär Deli Style Seeded Sourdough	Certified Low FODMAP	Certified by Monash, gluten-free, ready-to-eat	Supermarkets, online retailers
Little Northern Bakehouse Millet & Chia	Certified Low FODMAP	Certified by Monash (regionally), high fiber, gluten-free	Supermarkets (Canada/U.S.), online retailers
Artisanal White Wheat Sourdough	Depends on preparation	Often fresh, robust flavor, simple ingredients	Local bakeries, farmer's markets
Homemade Spelt Sourdough	Full Control (Low FODMAP if done correctly)	Complete control over ingredients and fermentation	Home baking (requires starter and time)

Reading the Labels and Asking Questions

To ensure you are getting a genuinely low FODMAP loaf, whether certified or not, a little due diligence is required. Here's a quick checklist:

Check for Certification: The easiest method is to look for the Monash certification logo on the packaging.
Review Ingredients: Look for a short, simple list: flour, water, salt, sourdough culture. Avoid additional yeast, syrups, or spices like garlic powder.
Ask the Baker: When visiting a local bakery, don't be afraid to ask about their process. Inquire about the fermentation length and the types of flour used. They can often provide details that packaging cannot.

Conclusion

Finding low FODMAP sourdough is entirely possible and can be a rewarding experience. Certified brands like Schär and Little Northern Bakehouse provide clear, safe choices, removing the guesswork from your diet. For those who enjoy visiting local bakeries, understanding the science of long fermentation and scrutinizing the ingredients list can lead to equally delicious and well-tolerated options. If you're a keen baker, making your own spelt or gluten-free sourdough offers complete control. Armed with this knowledge, you can safely and confidently add sourdough back into your diet. For the most up-to-date information on tested foods and serving sizes, consult the Monash University Low FODMAP Diet app.

Can a person with Celiac Disease eat sourdough?** No. While fermentation reduces fructans, it does not eliminate gluten. Individuals with Celiac Disease or NCGS must avoid sourdough made with wheat or other gluten-containing grains.

Is sourdough safe during the reintroduction phase of the FODMAP diet?** Yes. Sourdough made from wheat is a safe food to consume during the reintroduction phase of the diet.

Frequently Asked Questions

No, not all sourdough is low FODMAP. It depends heavily on the fermentation process and the type of flour used. Only properly fermented sourdough bread made with low FODMAP-friendly flours, like wheat or spelt, in specific serving sizes is considered low FODMAP.

The most reliable way is to look for a Monash University Low FODMAP Certified™ logo on the packaging. For artisanal loaves, ask the baker about their long fermentation process and ensure the ingredient list is simple (flour, water, salt, culture).

White wheat and spelt sourdough are typically low FODMAP in approved serving sizes. Gluten-free flours can also be used for those with gluten sensitivities, provided they are certified or checked for high FODMAP ingredients.

No, a gluten-free label does not automatically mean a product is low FODMAP. It is important to check for specific low FODMAP certification or review all ingredients for potential high FODMAP additives.

Monash University has tested and approved certain types and serving sizes of sourdough for the Elimination phase. Always check the official app for the latest guidelines before consuming.

Brands like Schär and COBS Bread offer Monash certified products, including specific sourdough varieties and other low FODMAP-friendly breads.

The long, slow fermentation process of traditional sourdough, driven by naturally occurring bacteria, breaks down fructans, a type of FODMAP, making the bread more digestible for individuals with IBS.