What is an example of a low Fodmap bread?

January 1, 2026 •

3 min read

According to Monash University, a leading authority on the low FODMAP diet, certain types of bread, like traditionally fermented sourdough, are low in FODMAPs despite being made with wheat. This happens because the long fermentation process breaks down the fructans, making it a gut-friendly option for many with irritable bowel syndrome (IBS).

Quick Summary

Several breads are suitable for a low FODMAP diet, including traditional wheat or spelt sourdough and some gluten-free varieties. The long fermentation process in genuine sourdough reduces fructans, while gluten-free options use alternative flours. Ingredient scrutiny is essential to avoid hidden high-FODMAP additives, ensuring a safe choice for those with sensitive digestive systems.

Key Points

Traditional Sourdough: A prime example is traditional wheat or spelt sourdough bread, where a long fermentation process naturally reduces fructans, making it low FODMAP.
Not All Sourdough is Equal: Beware of fast-processed 'sourdough style' breads that may contain baker's yeast and added ingredients, failing to be low FODMAP.
Certified Gluten-Free: Some gluten-free breads, particularly those certified low FODMAP by Monash University or FODMAP Friendly, are safe, but labels must be checked for hidden high-FODMAP ingredients like inulin.
Ingredient Scrutiny: Read labels carefully on any bread to avoid high-FODMAP additives such as high fructose corn syrup, chicory root, and certain high-FODMAP flours.
Small Portion Tolerance: Standard white wheat bread can be low FODMAP in very small servings (e.g., one slice), though this offers less digestive relief than sourdough or certified alternatives.
Check the App: The most reliable way to find tested, safe low FODMAP bread options is to consult the official Monash University FODMAP app.

The Surprising Case of Traditional Sourdough

Many people on a low FODMAP diet mistakenly avoid all wheat products, but traditional sourdough bread is a notable exception. The secret lies in the long fermentation process. Unlike commercially made bread that uses fast-acting baker's yeast, authentic sourdough relies on a slow-leavening starter culture of wild yeasts and lactobacilli. Over 12 to 24 hours, these microorganisms 'pre-digest' the fructans, the type of FODMAP found in wheat. The result is a finished loaf with significantly reduced FODMAP content, often tolerable for those with IBS. To be sure, look for sourdough from a local baker or a certified product, as not all 'sourdough-flavored' breads follow the traditional process. A true sourdough should have a simple ingredient list: flour, water, and salt, with a sourdough culture or starter.

Navigating the Gluten-Free Aisle

While gluten-free bread is a common recommendation for low FODMAP diets, it's not a guaranteed safe option. The label 'gluten-free' indicates the absence of the protein gluten, but doesn't necessarily mean it's low in FODMAPs, which are carbohydrates. Some gluten-free manufacturers add high-FODMAP ingredients to improve texture and flavor. Common culprits to watch out for include inulin, chicory root extract, fructose, apple or pear juice concentrate, and high-FODMAP flours like amaranth or lupine. A low FODMAP-certified gluten-free product, like those from brands such as Schär or Canyon Bakehouse, provides the highest assurance of being safe.

Low FODMAP Gluten-Free Flour Alternatives:

Brown or white rice flour
Sorghum flour
Millet flour
Tapioca flour
Oat flour (specifically certified gluten-free oats)

Other Low FODMAP Bread Varieties

Besides sourdough and select gluten-free options, other breads can be enjoyed in moderation. Cornbread, for example, is low FODMAP at a specific serving size of one slice (35 grams). The same is true for standard white wheat bread; a single slice is considered a low FODMAP portion. This is because it is the quantity of FODMAPs that determines tolerance, not simply the presence of a high-FODMAP ingredient. However, these options provide minimal fructan reduction and may not be suitable for those with high sensitivity, making sourdough or certified gluten-free options a safer bet for larger servings.

Finding the Best Low FODMAP Bread

When selecting a low FODMAP bread, your best strategy depends on your personal dietary needs and sensitivity. For those who can tolerate gluten but are sensitive to fructans, a traditionally fermented wheat or spelt sourdough offers a delicious and authentic bread experience. For those with celiac disease or who prefer to avoid gluten entirely, certified low FODMAP gluten-free products are the safest choice. Always check the ingredient list to avoid hidden high-FODMAP additives, which are common in many baked goods. For a comprehensive list, the Monash University FODMAP app is the gold standard for reliable, up-to-date information on tested foods.


Feature	Traditional Sourdough	Certified Gluten-Free Bread
Key Characteristic	Uses long fermentation to reduce fructans in wheat or spelt flour.	Uses low FODMAP flour alternatives like rice, sorghum, or tapioca.
FODMAP Content	Low due to fermentation, even if made with wheat flour.	Low if certified, but check ingredients for high-FODMAP additives.
Taste & Texture	Chewy texture with a distinct tangy flavor.	Varies widely, can be dense or light depending on flours used.
Best For	Individuals with fructan sensitivity but not celiac disease.	Individuals with celiac disease or gluten intolerance.
Certification	Often requires confirming baking process with a baker or trusting reputable brands.	Clearly labeled with a low FODMAP certification from Monash or FODMAP Friendly.
Portion Size	Larger servings (up to 2 slices) are typically tolerated.	Serving sizes can vary; always check the certified portion.

Conclusion

Finding a suitable bread on a low FODMAP diet doesn't mean sacrificing enjoyment. The most reliable and versatile options include traditionally fermented sourdough, where the natural process of fermentation breaks down irritants, and certified low FODMAP gluten-free breads made with safe flour blends. By understanding the science behind sourdough and scrutinizing ingredient labels on gluten-free products, you can confidently select breads that support your digestive health without compromising on taste. Your personal tolerance is the ultimate guide, so it's always wise to reintroduce and monitor symptoms. For those who enjoy baking, making your own bread from low-FODMAP flours is another excellent way to control ingredients.

A Guide to Choosing Your Low FODMAP Bread

[Source: Monash University Low FODMAP Diet App, Liz McMahon Nutrition, A Little Bit Yummy, Fun Without FODMAPs]

Frequently Asked Questions

No, not all gluten-free bread is low FODMAP. While they avoid wheat, some brands add high-FODMAP ingredients like inulin, apple juice, or high-FODMAP flours (e.g., amaranth or lupine).

Yes, in small amounts. Monash University testing shows that a single slice (35 grams) of regular white wheat bread is considered a low FODMAP portion.

The long fermentation process in traditional sourdough uses wild yeasts and bacteria to break down the fructans (a type of FODMAP) in the wheat flour, significantly reducing the final FODMAP content.

Look for a simple ingredient list (flour, water, salt, sourdough culture/starter) and ask your baker about their process. Avoid breads with added commercial yeast, which speeds up rising and bypasses the crucial fermentation.

Brands like Schär and Canyon Bakehouse offer various certified low FODMAP bread products. Look for the Monash University Certified or FODMAP Friendly logos.

Yes, flours from grains like millet and sorghum are considered low FODMAP and are often used as safe bases in gluten-free breads.

Gluten is a protein found in wheat, while fructans are a type of carbohydrate (FODMAP). People with IBS may be sensitive to fructans, not gluten, which is why traditional sourdough (containing gluten but low in fructans) can be tolerated.