What Grocery Store Bread Is Low FODMAP?

According to Monash University, not all bread labeled "gluten-free" is low FODMAP. Navigating grocery store aisles to find bread that won't trigger digestive issues can be challenging, but certain types, like traditionally fermented sourdough and some certified gluten-free products, are safe options.

Quick Summary

A guide to finding low FODMAP bread at the grocery store, focusing on certified products, traditional sourdough, and specific gluten-free brands. Learn how to identify safe options and read labels effectively.

Key Points

• Check for certification: The easiest way to find low FODMAP bread is to look for products certified by Monash University or FODMAP Friendly, such as Schär or Canyon Bakehouse.

• Choose traditional sourdough: Opt for traditionally fermented sourdough, which uses a long process to break down fructans. Look for a simple ingredient list (flour, water, salt, starter) and avoid added yeast.

• Read gluten-free labels: Gluten-free doesn't guarantee low FODMAP. Check ingredient lists for high FODMAP additives like inulin, honey, and high-fructose corn syrup.

• Mind your portion sizes: For non-sourdough or certified wheat breads, stick to small serving sizes as recommended by Monash University, typically one slice.

• Ingredients matter: Safe gluten-free options are often made with low FODMAP flours like rice, tapioca, and millet. Be vigilant for hidden high FODMAP ingredients.

• Consult the Monash app: Use the Monash University FODMAP app for the most current information on low FODMAP foods and serving sizes.

Understanding the Basics of Low FODMAP Bread

For those managing Irritable Bowel Syndrome (IBS) or other digestive sensitivities, the low FODMAP diet is a common strategy. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can cause digestive distress in sensitive individuals. Wheat, a primary ingredient in most breads, is high in fructans, a type of FODMAP. This is why many people on a low FODMAP diet initially cut out bread entirely.

However, it's a misconception that all bread is off-limits. The key lies in understanding how bread is made and what ingredients are used. Some bread types undergo processes that naturally reduce FODMAP content, while others are made with naturally low-FODMAP ingredients. The right choice often depends on your personal tolerance levels and a careful reading of the ingredient list.

Certified Low FODMAP Products: The Safest Bet

The easiest and most reliable way to find low FODMAP bread is to look for products certified by reputable organizations like Monash University or the FODMAP Friendly Food Program. These products have been lab-tested to ensure their low FODMAP status, taking the guesswork out of grocery shopping.

Brands to look for in the US and globally:

• Schär: A widely available brand that offers a range of certified gluten-free and low FODMAP bread products, including Artisan Baker White Bread and Deli Style Sourdough.
• Canyon Bakehouse: This brand offers several certified gluten-free and low FODMAP breads, such as their Country White and Hawaiian Sweet Rolls.
• COBS Bread: In some regions, COBS offers a specific "LowFOD™ Loaf" and buns certified low FODMAP.
• Inéwa: This brand produces a certified 100% Spelt Sourdough Bread.

The Sourdough Advantage: Fermentation Explained

Traditional sourdough bread, even when made with wheat flour, can be low in FODMAPs. This is because the long, slow fermentation process uses a live sourdough starter (a mix of bacteria and wild yeast) that breaks down the fructans in the flour. This significantly reduces the FODMAP content, making it much easier to digest for many individuals with IBS. Not all sourdough is created equal, however. Supermarket brands made with commercial yeast often use a quicker fermentation process, which doesn't allow enough time for fructans to break down effectively.

How to identify a true low FODMAP sourdough:

• Check for a simple ingredient list: A true sourdough should contain only flour, water, and salt, along with the sourdough culture or starter.
• Look for traditional bakeries: Smaller, local bakeries are more likely to use traditional methods. Don't be afraid to ask about their fermentation process.
• Avoid added yeast: If baker's yeast is listed, it's not a traditionally fermented sourdough and is more likely to be high FODMAP.

Example low FODMAP sourdough brands:

• Trader Joe's: Some of their sourdough products, like the San Francisco Sourdough, use a traditional fermentation process.
• The Essential Baking Company: Offers a Take & Bake Sourdough that is traditionally made.
• Berlin Natural Bakery: Their Sourdough Spelt is another excellent option.

Gluten-Free Bread: Read the Label Carefully

Just because a bread is gluten-free does not automatically mean it is low FODMAP. Many gluten-free breads contain high FODMAP ingredients added for flavor, texture, or preservation. These can include:

• High-fructose corn syrup
• Inulin (chicory root fiber)
• Honey
• Molasses
• Apple juice concentrate
• Soy flour

Always check the ingredient list for these additions. The order of ingredients also matters. If a high-FODMAP ingredient is near the end of the list, it's likely present in a small enough quantity to be tolerated by most people.

Ingredients to look for in safe gluten-free bread:

• Rice flour
• Cornstarch
• Tapioca starch
• Potato starch
• Sorghum flour
• Millet flour

Comparison of Bread Types

Bread Type	FODMAP Status	Common Low FODMAP Serving Size	Caveats	Brands
Certified Gluten-Free	Low FODMAP (if certified)	Varies by product; typically 1-2 slices	Must be certified low FODMAP; check for added high FODMAP ingredients.	Schär, Canyon Bakehouse, COBS LowFOD™ Loaf
Traditional Wheat Sourdough	Low FODMAP	2 slices (USA: 109g)	Must be traditionally fermented without added baker's yeast. Not all sourdough is the same.	Trader Joe's Sourdough, Essential Baking Co.
Traditional Spelt Sourdough	Low FODMAP	2 slices (USA: 82g)	Made with 100% spelt flour, fermented slowly.	Inéwa 100% Spelt Sourdough, Berlin Natural Bakery
Conventional White Bread	High FODMAP	Limited to 1 slice (USA: 35g)	Serving size is very small and may contain other high FODMAP additives like high-fructose corn syrup.	Most standard supermarket white breads
Whole Grain Wheat Bread	High FODMAP	1 slice (USA: 24g)	Contains higher levels of fructans and GOS. Very limited serving size.	Most standard supermarket multigrain breads

Shopping Strategy for Finding Low FODMAP Bread

1. Prioritize Certified Products: When available, certified low FODMAP breads are the most straightforward option. Look for the Monash University or FODMAP Friendly logos on packaging.
2. Scrutinize Sourdough: For sourdough, opt for brands with a simple ingredient list (flour, water, salt, starter) or purchase from a local bakery known for traditional methods.
3. Read All Gluten-Free Labels: Do not assume a gluten-free bread is low FODMAP. Check for hidden high FODMAP ingredients like inulin, honey, or high-fructose corn syrup.
4. Know Your Portions: If opting for a standard white wheat bread, be mindful of the portion size, which is often limited to a single slice per meal.
5. Consider Specialty Retailers: Health food stores, specialty grocers, and local bakeries often carry a wider selection of low FODMAP and traditional sourdough options.

A Final Note on Customization

The low FODMAP diet is highly personal. Your tolerance for certain foods, including bread, may differ from someone else's. Some individuals might find they can tolerate a specific brand of white wheat bread in moderation, while others may react. It's crucial to test your personal tolerance during the reintroduction phase of the diet and consult with a registered dietitian for personalized advice.

Conclusion

Finding a grocery store bread that is low FODMAP is absolutely possible with the right knowledge. While traditionally made sourdough and certified gluten-free options are the safest choices, careful label reading is essential for any product. By prioritizing certified brands, understanding the nuances of fermentation, and being aware of hidden high FODMAP ingredients, you can successfully incorporate bread back into your diet without fear of digestive upset. Remember that listening to your body and working with a professional is key to long-term success. For detailed, up-to-date guidance, the Monash University FODMAP app is an authoritative resource.

Frequently Asked Questions

Are all gluten-free breads low FODMAP?

No, not all gluten-free breads are low FODMAP. While they lack wheat, they can contain other high FODMAP ingredients like honey, molasses, or inulin added for flavor and texture. Always check the ingredient list carefully.

Why is traditional sourdough low FODMAP?

Traditional sourdough is low FODMAP because the long fermentation process, driven by wild yeasts and bacteria in the starter, breaks down the fructans (a type of FODMAP) in the flour. This process makes the bread easier to digest for many people with IBS.

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

Yes, but only in very small portions. Monash University lists a low FODMAP serving of white wheat bread as one slice, or 35 grams, for those in the US. It's crucial to check for other high FODMAP additives like high-fructose corn syrup.

What grocery store brands offer certified low FODMAP bread?

Brands that offer certified low FODMAP bread products include Schär, Canyon Bakehouse, and COBS Bread (in some locations). Always look for the certification logo on the packaging to be certain.

How can I tell if a sourdough bread is traditionally fermented?

A traditional, slow-fermented sourdough typically has a simple ingredient list—flour, water, salt, and sourdough starter or culture. If the ingredient list includes 'yeast,' it is likely a quicker, high-FODMAP version.

What are some high FODMAP ingredients to avoid in bread?

Look out for ingredients like high-fructose corn syrup, inulin, honey, molasses, fructans, and large amounts of high FODMAP flours (like rye and barley).

Should I still check labels even if a bread is gluten-free?

Yes, absolutely. Even gluten-free breads can have added high FODMAP ingredients. Checking the ingredient list is the most reliable way to ensure the bread is safe for your diet.