What bread has no fructans? Finding low-FODMAP alternatives

October 17, 2025 •

4 min read

Over 10% of the US population suffers from Irritable Bowel Syndrome (IBS), with fructan sensitivity often being a contributing factor. For those managing their diet, a key question is what bread has no fructans to cause digestive distress.

Quick Summary

Understanding low-fructan bread options is possible by exploring how fermentation and different flours impact fructan content. Key choices include traditionally made sourdough and carefully selected gluten-free varieties.

Key Points

Sourdough fermentation reduces fructans: Traditional, long-fermented sourdough bread is a low-fructan option as bacteria consume the fructans during the process.
Gluten-free is not always low-FODMAP: Many gluten-free breads contain other high-FODMAP ingredients like inulin or amaranth flour.
Portion control matters for wheat bread: Small, single-slice servings of white wheat bread can be low-FODMAP for many individuals.
Check for certified low-FODMAP products: Use resources like the Monash University App to find certified products that are lab-tested and verified safe.
Read ingredient labels carefully: Always inspect ingredient lists for sneaky high-FODMAP additives like inulin, chicory root, honey, and certain flours.
Spelt sourdough is a reliable choice: Spelt is naturally lower in fructans than modern wheat, making its fermented sourdough version an excellent option.
Personal tolerance is key: The low-FODMAP diet is a process of figuring out what works for your individual body, not a one-size-fits-all solution.

Understanding Fructans and Intolerance

Fructans are a type of fermentable carbohydrate known as an oligosaccharide, which falls under the broader category of FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). The human digestive system lacks the enzymes required to break down fructans efficiently, leading most of them to pass into the large intestine largely undigested. Here, gut bacteria ferment the fructans, which can produce gas and cause unpleasant symptoms in sensitive individuals, including bloating, abdominal pain, and altered bowel habits.

For many, especially those with conditions like Irritable Bowel Syndrome (IBS), this fermentation process leads to significant digestive discomfort. It’s important to note that fructan intolerance is different from Celiac disease or a wheat allergy. Many people who believe they have a gluten sensitivity are actually reacting to the fructans in wheat.

While no conventional bread containing wheat flour is entirely fructan-free, certain processing methods and alternative grains can significantly reduce the fructan content, making them well-tolerated by many individuals.

Sourdough: The Fermentation Solution

Traditional sourdough bread is one of the most widely recommended options for those following a low-FODMAP diet. The long, slow fermentation process is the key to its lower fructan content. During this process, the beneficial bacteria and wild yeasts in the sourdough starter consume and break down the fructans and other FODMAPs present in the flour. The longer the fermentation time, the more fructans are broken down.

However, not all bread labeled “sourdough” is created equal. Many commercial breads use commercial yeast and a shortcut process to mimic the flavor, which does not effectively reduce the fructan content. When choosing a store-bought sourdough, consider these tips:

Look for traditionally made sourdough: Purchase from a local bakery where you can ask about the fermentation process.
Check the ingredient list: A true sourdough should contain only flour, water, and salt, with a "sourdough culture" or "wild yeast" listed as the leavening agent.
Choose the right flour: Spelt sourdough bread, for example, is naturally lower in fructans and becomes even more so through fermentation, making it a great option.

Gluten-Free Alternatives

Switching to gluten-free bread is a common strategy, but it is not a foolproof solution for avoiding fructans. The terms 'gluten-free' and 'low-FODMAP' are not interchangeable. While a gluten-free diet eliminates wheat, barley, and rye, many gluten-free products use high-FODMAP ingredients or additives to replicate the texture and flavor of traditional bread.

Common high-FODMAP additives found in gluten-free products include:

Inulin or chicory root fiber
Certain high-FODMAP flours like amaranth or coconut flour
High-fructose corn syrup or honey
Dried fruits like raisins

When buying gluten-free bread, it is crucial to read the ingredient list carefully or opt for products that are specifically certified low-FODMAP by organizations like Monash University. Alternatively, seek out brands made with inherently low-fructan flours such as rice, corn, millet, or tapioca.

Cobs Bread and other Certified Options

Some companies produce breads specifically designed for individuals with digestive sensitivities, with Monash University certification being the gold standard. These products have been lab-tested and verified to be low in FODMAPs, including fructans, in specific serving sizes. For example, brands like COBS Bread offer a LowFOD™ line of products, which are easier to digest for many people.

Comparing Low-Fructan Bread Options


Bread Type	Fructan Status	Portion Size (Low-FODMAP)	Key Considerations
Traditional Sourdough (Wheat)	Low	2 slices (approx. 97–109g)	Must be made via traditional, long fermentation. Check bakeries.
Sourdough (Spelt)	Very Low	2 slices (approx. 82g)	Spelt is naturally lower in fructans, and fermentation further reduces them.
White Wheat Bread	Moderate	1 slice (approx. 35g)	Higher fructan load; must adhere strictly to portion size. Not for everyone.
Cornbread	Low	1 slice (approx. 35g)	Usually low in fructans, but depends on other ingredients like added wheat flour.
Gluten-Free Bread	Variable	1–2 slices (varies by brand)	Check ingredients for high-FODMAP additives like inulin. Opt for rice or millet based.
Certified Low-FODMAP	Very Low	Varies by product	Lab-tested and guaranteed safe in specified portions. Look for the official certification mark.

How to Choose the Right Low-Fructan Bread for You

Choosing the best bread for your dietary needs is a personalized process. The following steps can help you find a suitable option:

Use the Monash University App: The official Monash FODMAP app is the most reliable resource for up-to-date information on tested foods and serving sizes.
Read Labels Carefully: Always check the ingredient list for high-FODMAP ingredients, especially hidden ones like inulin, honey, and high-fructose corn syrup.
Prioritize Traditionally Fermented Sourdough: If you tolerate wheat, traditionally made sourdough is an excellent choice. Don't be afraid to ask bakers about their process.
Consider Certified Options: For convenience and peace of mind, certified low-FODMAP brands are the safest bet, as their fructan levels are verified through lab testing.
Test Your Tolerance: Introduce new low-fructan breads gradually and monitor your symptoms. Your personal tolerance level is the most important factor.
Seek Professional Guidance: A registered dietitian can help you navigate the low-FODMAP diet and reintroduce foods safely.

Conclusion: Finding the Right Loaf

While no bread is truly and completely fructan-free, there are numerous low-fructan options available that can help you manage digestive symptoms effectively. By understanding the role of fermentation in reducing fructans and carefully selecting gluten-free breads, you can enjoy a wide variety of delicious alternatives.

From traditionally made spelt and wheat sourdoughs to certified gluten-free products, the journey to finding the right loaf involves a combination of label reading, sourcing from reliable suppliers, and listening to your body. With the right approach, bread can remain a comforting and enjoyable part of a healthy, balanced diet.

For more in-depth information and up-to-date food lists, consult the Monash University Low FODMAP Diet App, the authoritative resource on the subject.

Frequently Asked Questions

No, not all sourdough is low-fructan. It must be made using a traditional, long fermentation process where the sourdough starter has enough time to break down the fructans. Many commercial brands use a faster process with added yeast, which does not achieve the same result.

No, gluten-free breads are not always low-fructan. They may be made with gluten-free flours like amaranth or coconut, or contain high-FODMAP additives such as inulin or apple juice concentrate.

Some people can tolerate regular wheat bread in very small portions. For example, Monash University lists a one-slice serving (approx. 35g) of standard white wheat bread as low-FODMAP. However, personal tolerance varies significantly.

Look at the ingredient list for simple ingredients: flour, water, salt, and 'sourdough culture' or 'natural leaven'. If commercial yeast is also listed, it's likely not a traditional long-fermented loaf. The best way to be sure is to buy from a trusted local baker and ask about their process.

Fructan intolerance is a sensitivity to a type of carbohydrate (fructan), while gluten intolerance (or non-celiac gluten sensitivity) is a reaction to a protein (gluten). People often confuse the two because fructans and gluten are found in the same grains, like wheat.

Spelt is an ancient grain naturally lower in fructans than modern wheat. When made using a traditional sourdough process, spelt bread can be a very good low-fructan option. Portion sizes for spelt sourdough (approx. 2 slices) are often more generous than for wheat sourdough.

Avoid gluten-free breads listing ingredients like inulin, chicory root extract, fructans, high-fructose corn syrup, honey (if prominent), apple juice concentrate, amaranth flour, and coconut flour.

You can find certified low-FODMAP bread products in many larger supermarkets, typically in the gluten-free or health food aisle. Using the Monash University FODMAP app can help you identify specific certified brands available in your area.