What bread is allowed on the FODMAP diet for IBS relief?

November 15, 2025 •

4 min read

Affecting approximately 11% of the global population, Irritable Bowel Syndrome (IBS) often requires dietary changes like the low FODMAP diet. A common concern for those following this plan is knowing what bread is allowed on the FODMAP diet, as many conventional loaves are restricted.

Quick Summary

Safe bread options on a low FODMAP diet include traditional sourdough, certified gluten-free bread without high-FODMAP additives, and certain wheat products in limited amounts. Reading labels for hidden ingredients is crucial for success.

Key Points

Sourdough is typically low FODMAP: The long fermentation process breaks down fructans, making traditionally made wheat and spelt sourdough safe for many individuals with IBS.
Not all gluten-free bread is low FODMAP: Always check ingredient labels on gluten-free products for hidden high-FODMAP additives like inulin, apple fiber, or honey.
Portion sizes matter: Even some regular wheat bread can be tolerated in small servings (e.g., one slice), but larger quantities become high FODMAP.
Check for certification: Look for products certified by Monash University or the FODMAP Friendly Food Program for easy identification of low FODMAP options.
Homemade bread is a great option: Baking your own allows for total control over ingredients, enabling you to use low-FODMAP flours like rice, millet, or buckwheat.
Focus on personalization: Tolerance levels vary, so pay attention to your body's response during the reintroduction phase to determine which breads work best for you.

The low FODMAP diet helps manage IBS symptoms by temporarily limiting specific carbohydrates that can cause digestive distress. While many standard breads are off-limits due to high fructan content, several delicious and satisfying alternatives exist. Understanding why some breads are low in FODMAPs and learning to read labels are key skills for navigating this part of the diet.

Why Most Standard Breads are High FODMAP

Conventional bread, especially varieties made with wheat, rye, and barley, is high in fructans, a type of fermentable carbohydrate. During the baking process, the fructans in the flour are not significantly reduced, making these breads a common trigger for digestive symptoms in sensitive individuals. The amount of wheat, yeast, and other high-FODMAP additives determines a bread's FODMAP load.

Low FODMAP Bread Options

Navigating the bread aisle doesn't have to be a challenge. Two main categories of bread are generally safe during the low FODMAP elimination phase:

Traditional Sourdough Bread: The long, slow fermentation process used in traditional sourdough production is what makes it low in FODMAPs. Wild bacteria and yeast in the starter culture consume and break down the fructans and GOS present in wheat or spelt flour, effectively lowering the final FODMAP content.
- Tip: Look for brands that specify a traditional or long fermentation process, or better yet, a Monash University certified low FODMAP product.
Certified Gluten-Free Bread: While "gluten-free" doesn't automatically mean "low FODMAP," many certified gluten-free breads are safe options. These breads are made from low-FODMAP flours like rice, millet, or sorghum.
- Caveat: Always check the ingredient list. Some gluten-free products add high-FODMAP ingredients like apple fiber, honey, inulin, or high-fructose corn syrup to improve texture and flavor.
Sprouted Breads (Limited Serving): Some sprouted breads, even those containing wheat, may be tolerated in small quantities. The sprouting process breaks down some of the fructans. Monash University has certified specific sprouted breads as low FODMAP at a 1-slice serving size.

Reading Labels: What to Look For and Avoid

When shopping for low FODMAP bread, reading the ingredient list is your most important tool. Certified products have a distinct logo from Monash University or FODMAP Friendly, which makes identification easy. For non-certified products, watch out for these ingredients:

High FODMAP Flours: Amaranth, lupin, and chickpea flours are often used in gluten-free products but are high in FODMAPs.
High FODMAP Sweeteners: Ingredients like honey, agave nectar, and high-fructose corn syrup are high FODMAP.
Added Fiber: Fiber additives such as chicory root extract or inulin can increase the FODMAP content significantly.
Milk Solids: Some dairy products, like whey protein concentrate and milk solids, contain lactose, which is a FODMAP.

Making Your Own Low FODMAP Bread

For those who enjoy baking, making your own bread offers complete control over ingredients. Using low-FODMAP flours is essential. Options include:

Flour Blends: Purchase a pre-mixed, certified low FODMAP gluten-free flour blend.
Individual Flours: Use flours that have been tested and approved, such as oat, rice, millet, sorghum, or buckwheat.
Sourdough Method: Master the traditional sourdough process using wheat or spelt flour for a delicious, gut-friendly loaf.

Comparison of Bread Options on a Low FODMAP Diet


Feature	Low FODMAP Sourdough (Wheat/Spelt)	Certified Gluten-Free Bread	Standard Wheat Bread	Rye Bread
Key Characteristic	Long fermentation reduces fructans.	Made with low-FODMAP flours (e.g., rice, millet).	High in fructans.	High in fructans, even when made with sourdough.
FODMAP Content	Low FODMAP.	Typically low FODMAP, but check labels.	High FODMAP.	High FODMAP.
Serving Size	Can tolerate larger portions (e.g., 2 slices).	Specific servings may vary, often 1-2 slices.	Small, 1-slice serving size.	Avoid during elimination phase.
Suitable For	Most people with IBS (not Celiac disease).	People with IBS and/or Celiac disease.	Not recommended during elimination phase.	Avoid during elimination phase.
Label Reading	Check for true sourdough process, minimal additives.	Scrutinize ingredients for hidden high-FODMAP items.	Not suitable during elimination phase.	Avoid.

The Reintroduction Phase and Beyond

After successfully completing the elimination phase of the low FODMAP diet, you will begin reintroducing FODMAP groups to identify your personal triggers and tolerance levels. This is when you may test your tolerance to small, controlled portions of wheat bread. Some individuals discover they can tolerate regular wheat bread in limited amounts, while others may need to stick to sourdough or gluten-free options long-term.

Ultimately, the process is about personalization. Your gut health journey is unique, and keeping a food diary can help you pinpoint which breads you can enjoy without symptoms. Don't be discouraged if standard bread triggers discomfort; with low FODMAP sourdough, certified gluten-free options, and careful label reading, you can still enjoy a variety of delicious bread products while managing your IBS. When in doubt, consult a registered dietitian for personalized guidance.

For more detailed information on the latest FODMAP food testing, consult the Monash University app, the authoritative source for FODMAP content in foods worldwide.(https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/)

Frequently Asked Questions

No. Only traditionally made sourdough bread that uses a long fermentation process is low in FODMAPs, as this allows the beneficial bacteria to break down the fructans. Always check the ingredients for true sourdough culture, and avoid brands that use a quick yeast-based process.

In limited portions, yes. Monash University tests have shown that one slice of regular wheat bread is a low FODMAP serving size for most people. However, consuming more than one slice at a time can become high FODMAP due to the increased fructan load.

Be aware of additives like inulin, honey, apple juice concentrate, molasses, high-fructose corn syrup, and certain high-FODMAP flours such as amaranth, lupin, and chickpea flour.

Yes. Products with a Monash University or FODMAP Friendly certification have been lab-tested and verified to be low in FODMAPs at the specified serving size, taking the guesswork out of label reading.

While the sourdough process reduces FODMAPs in wheat and spelt, rye flour contains much higher levels of fructans. The fermentation process is not sufficient to lower the FODMAP content to a tolerable level, so rye sourdough is considered high FODMAP.

Gluten-free means a product contains no gluten protein, whereas low FODMAP refers to a low content of fermentable carbohydrates. There is overlap, but a gluten-free product can still be high in FODMAPs due to other ingredients.

Absolutely. Baking at home gives you complete control over ingredients. Use safe flours like rice, sorghum, or buckwheat, or follow a traditional sourdough recipe with spelt or wheat flour.