What brands of sourdough bread are low in FODMAP? A Guide to Gut-Friendly Options

November 7, 2025 •

4 min read

According to Monash University, the institution that developed the low FODMAP diet, the long fermentation process in traditional sourdough can significantly reduce its FODMAP content, making it a suitable option for many with sensitive guts. Finding what brands of sourdough bread are low in FODMAP? requires looking for proper fermentation and official certifications to ensure a gut-friendly choice.

Quick Summary

This guide identifies brands offering low FODMAP sourdough bread, explains why the fermentation process reduces fermentable carbohydrates, and provides tips for selecting suitable store-bought or bakery-fresh options for a sensitive gut.

Key Points

Check for Certification: The most reliable low FODMAP sourdough brands are Monash University certified, like Schär and COBS Bread.
Understand the Fermentation: Traditional, slow fermentation in sourdough breaks down the fructans that are high in FODMAPs, making the bread more digestible.
Ingredient Scrutiny is Crucial: Always read labels for high FODMAP additives like inulin, honey, or high-fructose corn syrup, especially in uncertified products.
Inquire at Local Bakeries: Ask about fermentation times and ingredients, as traditionally made sourdough from a local source is often a good option.
Choose the Right Flour: While wheat and spelt sourdoughs can be low FODMAP, avoid varieties made with rye or kamut.
Monitor Your Tolerance: Even with low FODMAP options, individual tolerance varies, so a gradual reintroduction and observation are recommended.

Understanding Sourdough and Low FODMAP Nutrition

For individuals following a low FODMAP diet, finding bread that doesn't trigger uncomfortable digestive symptoms can be a challenge. While wheat-based products are typically high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), traditionally made sourdough bread is an exception. The secret lies in the long fermentation process, where the natural yeasts and bacteria in the sourdough starter break down the fructans (a type of FODMAP) found in the wheat flour. This makes the finished bread significantly lower in FODMAPs and often easier for sensitive digestive systems to tolerate.

How to Identify a Low FODMAP Sourdough Loaf

Not all sourdough bread is created equal when it comes to FODMAP content. Mass-produced 'sourdough-flavored' loaves often use added commercial yeast for a faster rise, which doesn't allow enough time for the bacteria to break down the fructans effectively. When shopping, keep these pointers in mind to select a truly low FODMAP option:

Look for traditional techniques: A real sourdough loaf should have a simple ingredient list, typically just flour, water, and salt, plus the sourdough culture. Avoid products that list baker's yeast as a primary ingredient, as this signals a quick fermentation process. Some certified low FODMAP products may contain yeast, but they have still been tested and deemed safe.
Check the ingredients: Some brands add high FODMAP ingredients like inulin, honey, or high-fructose corn syrup, so always read the label.
Consider the flour type: White and wholemeal wheat sourdoughs are often low FODMAP due to the fermentation process. Spelt sourdough is also a good option, as spelt grain is naturally lower in fructans than modern wheat. In contrast, sourdough made from rye or kamut flour is typically high in FODMAPs and should be avoided during the elimination phase of the diet.
Rely on Certification: The most reliable way to ensure a low FODMAP product is to look for official certification, such as the Monash University Low FODMAP Certified™ symbol.

Brands with Low FODMAP Sourdough Options

While traditional bakery-made sourdough can be a good choice, several brands offer pre-packaged or certified low FODMAP options, with regional variations.

Certified and Widely Available Brands (US/Canada)

Schär: A leading gluten-free brand, Schär offers several Monash-certified low FODMAP products. Their Deli Style Sourdough is a popular choice and can be found in many grocery stores in the US. Other certified options include various ciabatta rolls and artisan breads.
COBS Bread: This Canadian-based bakery offers a specialized LowFOD™ Loaf, Mini Loaf, and Bun that are certified low FODMAP. Their products are available in many Canadian locations and some US areas.
Inewa (Boulangerie Inewa): A Quebec brand with several Monash-certified low FODMAP products, including a 100% Spelt Sourdough bread.

Other Brands to Investigate

Bread Srsly: This gluten-free sourdough brand is mentioned as a low FODMAP-friendly option. As with any product, checking the specific ingredients is recommended.
Canyon Bakehouse: While not all products are low FODMAP, some of their gluten-free options, like Country White bread, are suitable. Sourdough-specific verification is needed for their other products.
Trader Joe's: Their San Francisco Style Sourdough is noted as traditionally fermented and low FODMAP. Some of their other sourdough or gluten-free products may also be suitable but require individual ingredient checking.
Wildgrain: This bake-from-frozen subscription service offers various sourdough products, some of which may be low FODMAP, but checking specific product information is key.

Low FODMAP Sourdough Comparison Table


Brand	Product Example	Certification	Flour Type	Availability	Key Consideration
Schär	Deli Style Sourdough	Monash Certified	Gluten-Free	Widespread (US, Global)	Easy to find and guaranteed low FODMAP
COBS Bread	LowFOD™ Loaf	Monash Certified	Varies	Canada & select US	Look for the specific "LowFOD" label
Inewa	Spelt Sourdough	Monash Certified	100% Spelt	Quebec & select US	Made with naturally lower-FODMAP spelt
Bread Srsly	Classic Sourdough	Not Certified	Gluten-Free	Online/Health Food Stores	Verify ingredients, as they are not Monash Certified
Local Bakeries	Traditional Loaf	Not Certified	Wheat/Spelt	Varies	Inquire about fermentation time and ingredients

Navigating Local Bakeries

When buying from a local bakery, you won't have the convenience of a Monash certification label, but you can still make an educated decision. Ask the baker about their process and ingredients. A key indicator of a low FODMAP sourdough is a slow fermentation or rise time, often 12 hours or more. You can also inquire if they use any added yeast or high FODMAP ingredients. Opt for bakeries that use traditional methods and simple ingredients. The flours used also matter; a traditional wheat or spelt sourdough is the best choice.

A Note on Personal Tolerance

While certain sourdough brands and products are scientifically proven to be low FODMAP, individual tolerance can vary. Some people with a high sensitivity to fructans may still experience symptoms, while others might tolerate even non-certified, traditionally made loaves. It's best to test your personal tolerance levels with recommended brands and portion sizes after the elimination phase of the diet, ideally with guidance from a dietitian. A typical low FODMAP serving size for white or wholemeal wheat sourdough is two slices.

Conclusion

Living with digestive sensitivities doesn't mean giving up delicious bread. By understanding the importance of traditional fermentation and knowing what brands of sourdough bread are low in FODMAP?, you can enjoy this flavorful and gut-friendly option. Look for products with the Monash University Low FODMAP Certified™ symbol for guaranteed safety, or seek out traditionally made sourdoughs from trusted local bakers. Remember to check ingredient lists for hidden high FODMAP additions and pay attention to your own body's signals to find the best sourdough for your nutritional needs.

Resources

For additional support on managing digestive health, consider the official Monash University FODMAP diet app for detailed food information and a list of certified products. This is an indispensable tool for anyone navigating the low FODMAP diet successfully.

Frequently Asked Questions

No, not all sourdough is low FODMAP. Only sourdough made with traditional, long fermentation methods contains significantly reduced fructan levels. Mass-produced, 'sourdough-flavored' loaves often use commercial yeast for a quick rise, which is not suitable.

During a traditional, long fermentation process, the bacteria and wild yeast in the sourdough culture consume the fermentable carbohydrates, or FODMAPs, from the flour. This natural process breaks down the fructans, resulting in a finished product that is much lower in FODMAPs.

The most reliable way is to look for the Monash University Low FODMAP Certified™ symbol on the packaging. For uncertified loaves, check the ingredient list for a short list of ingredients (flour, water, salt, culture) and avoid those listing added yeast or high FODMAP sweeteners like honey.

Not necessarily. While some gluten-free (GF) sourdoughs are low FODMAP, others can contain alternative high FODMAP ingredients like inulin. Always check the label and, if possible, look for products certified low FODMAP.

According to Monash University, a standard low FODMAP serving size is two slices for white or wholemeal wheat sourdough. However, individual tolerance can vary, so it is best to test your own limits.

No. The fermentation process reduces but does not eliminate gluten. Therefore, sourdough bread is not safe for individuals with Celiac disease. A gluten-free diet is required for Celiac management.

Spelt sourdough can be a good option, as spelt has a naturally lower fructan content than regular wheat. However, a traditionally fermented wheat sourdough can also be low FODMAP, so the key is the fermentation process, not just the flour type.