What is the best bread to eat if you have IBS?: A Nutrition Diet Guide

October 5, 2025 •

5 min read

According to some estimates, up to 20% of the Western population experiences Irritable Bowel Syndrome (IBS), often making dietary choices like bread a source of worry and discomfort. If you're wondering what is the best bread to eat if you have IBS, the answer often lies in the type of ingredients and fermentation process used, such as opting for low-FODMAP or properly fermented alternatives.

Quick Summary

This guide explores gut-friendly bread options for people with IBS, focusing on how ingredients and fermentation, particularly in sourdough and gluten-free varieties, can impact digestive comfort.

Key Points

Sourdough is often recommended: Traditional sourdough bread's long fermentation process reduces the levels of fructans, a type of FODMAP that can trigger IBS symptoms.
Be cautious with gluten-free bread: Not all gluten-free products are low in FODMAPs. Always check labels for high-FODMAP additives like inulin or honey.
Spelt can be a good alternative: Some with IBS find spelt bread, particularly sourdough spelt, more tolerable than modern wheat due to its lower gluten and FODMAP content.
Focus on low FODMAPs, not just gluten: The issue for many with IBS is the fermentable carbohydrates (FODMAPs) in bread, not necessarily the gluten, though individual sensitivity varies.
Portion control is key: Even for low-FODMAP breads, portion size matters. Monash University provides guidance on safe serving sizes for different types of bread.
Check for certified products: Look for breads with the Monash University Low FODMAP Certified™ logo to ensure they meet strict dietary guidelines.
Consider baking at home: Making your own bread gives you full control over ingredients, helping you avoid potential triggers and experiment with gut-friendly flours.

For many people with Irritable Bowel Syndrome, a simple slice of toast can lead to uncomfortable symptoms like bloating, gas, and abdominal pain. The key to navigating this common staple lies in understanding the triggers and choosing alternatives that are easier on the digestive system. The most common culprits are FODMAPs, a group of fermentable carbohydrates that can trigger symptoms in sensitive guts. By choosing breads that are lower in these carbohydrates, or made with different processes, many with IBS can enjoy bread again with minimal discomfort.

Understanding FODMAPs and IBS

FODMAPs is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine and are rapidly fermented by bacteria in the large intestine. This fermentation process produces gas and draws water into the colon, causing the familiar bloating, pain, and changes in bowel habits associated with IBS. Since most commercial breads are made with wheat, a primary source of fructans (a type of FODMAP), they can be problematic for those with a sensitive gut. The Low-FODMAP diet, developed by Monash University, is a clinical approach to managing IBS symptoms by temporarily restricting these carbohydrates. Many of the recommended bread options for IBS are considered safe under this dietary protocol due to their low-FODMAP content.

Exploring Gut-Friendly Bread Options

There is no one-size-fits-all answer for people with IBS, as individual triggers vary. However, several bread types and alternatives are generally better tolerated than standard commercial wheat bread.

Sourdough: The Fermentation Advantage

Traditional sourdough bread is a top recommendation for many with IBS, even though it is often made from wheat. Its unique benefit comes from the long fermentation process involving wild yeasts and lactic acid bacteria. This lengthy process helps break down the fructans and other FODMAPs present in the wheat flour, significantly reducing the final bread's FODMAP content. It's crucial to ensure you're consuming a traditional sourdough, as loaves made with commercial yeast have a much shorter fermentation time and don't offer the same benefit. If you are gluten-sensitive or have Celiac disease, note that traditional sourdough is not gluten-free.

Gluten-Free Bread: A Case for Low FODMAPs

Gluten-free bread is an obvious alternative for those with a gluten sensitivity, but for those with IBS, the benefit may actually come from the removal of wheat's high-FODMAP fructans. When shopping for gluten-free bread, it is critical to read labels carefully, as some products add high-FODMAP ingredients like inulin, honey, apple fiber, or certain fruit juices to enhance flavor or texture. Look for varieties made from low-FODMAP flours like rice, cornmeal, buckwheat, millet, or quinoa. Many certified Low-FODMAP gluten-free bread brands are also available.

Spelt Bread: An Ancient Grain Alternative

Spelt is an ancient grain related to wheat but contains a different gluten structure that some people with IBS find more tolerable. The FODMAP content in spelt can also be lower, especially in traditionally fermented spelt sourdough. However, it is not gluten-free, so it is not suitable for those with celiac disease or diagnosed gluten sensitivities. Always introduce spelt bread slowly and monitor your symptoms.

Comparing Bread Options for IBS


Feature	Traditional Sourdough	Gluten-Free	Spelt Sourdough	Standard Wheat Bread
FODMAP Content	Typically low due to long fermentation	Often low, but check for additives	Low due to natural properties and fermentation	High (fructans)
Gluten Content	Contains gluten (not for celiac)	No gluten	Contains gluten (potentially better tolerated)	High gluten content
Digestibility	Highly digestible due to broken-down starches	Varies by ingredients; can be highly digestible	Can be easier to digest for some	Can be difficult to digest for sensitive guts
Taste Profile	Tangy, chewy texture	Varies widely by ingredients	Nutty, slightly sweet flavor	Neutral, common bread taste

Tips for Choosing the Best Bread for Your IBS

Read ingredient labels carefully: Always check the ingredients list for high-FODMAP additives like inulin, honey, agave syrup, and fruit concentrates. This is especially important for gluten-free products, which can sometimes use high-FODMAP fillers.
Consider fiber type: If constipation is your primary symptom, soluble fiber (found in oats and flaxseed) can be beneficial. However, if diarrhea is an issue, too much insoluble fiber (found in whole wheat and bran) could worsen symptoms. Many low-FODMAP brands now offer products with balanced fiber.
Look for certification: For ease of shopping, seek out products with the Monash University Low FODMAP Certified™ logo. This guarantees the product has been tested and is safe for the low-FODMAP diet within specified portion sizes.
Control your portions: Even with gut-friendly bread, moderation is key. Monash University lists some standard wheat breads as low-FODMAP in smaller portion sizes (e.g., one slice).
Try baking your own: Homemade bread gives you full control over every ingredient and can be a rewarding way to find a recipe that works for your body. Recipes exist for both traditional and gluten-free sourdough.

Beyond the Loaf: Other Considerations

Finding the right bread for your IBS is a journey of trial and error. Remember that while food can be a trigger, stress, anxiety, and other lifestyle factors can also play a significant role in managing symptoms. A comprehensive approach includes mindful eating and stress management techniques, not just dietary restrictions. It is always recommended to consult with a registered dietitian who specializes in gut health, as they can provide personalized guidance and help you navigate the reintroduction phase of a low-FODMAP diet.

Conclusion

Ultimately, what is the best bread to eat if you have IBS will be different for everyone. For many, traditional wheat or spelt sourdough offers a well-tolerated alternative due to its low-FODMAP content from long fermentation. For those with gluten sensitivity, carefully selected low-FODMAP gluten-free options are available, though label vigilance is required. By understanding your personal triggers and making informed choices about ingredients, fermentation, and portion sizes, you can find a bread option that satisfies your cravings without compromising your digestive comfort. Remember to listen to your body and work with a healthcare professional to find the best approach for you.

Learn more about managing your diet with the Low FODMAP Diet developed by Monash University.

Frequently Asked Questions

Traditional sourdough bread undergoes a long fermentation process where the natural bacteria and yeasts consume and break down a significant portion of the fructans, which are FODMAPs found in wheat. This makes the resulting bread easier for many people with IBS to digest.

No, not all gluten-free bread is low-FODMAP. While it avoids wheat, many gluten-free products use high-FODMAP ingredients like inulin, agave, or pea protein for texture and flavor. It is important to read labels carefully or choose products with a Low-FODMAP certification.

For those with IBS, you should look out for ingredients that are high in FODMAPs, such as wheat, rye, and barley. Additionally, check the label for high-FODMAP sweeteners and additives like honey, inulin, and certain fruit juices.

Many people with IBS find whole wheat bread to be a trigger because it is high in both fructans (a FODMAP) and insoluble fiber, which can be irritating to a sensitive digestive system. However, some very small portion sizes might be tolerated according to Monash University guidelines.

Soluble fiber, found in oats and ground flaxseed, can help soften stool and is generally well-tolerated by those with constipation-predominant IBS. Insoluble fiber (or 'roughage'), found in whole wheat, can add bulk and may worsen symptoms like bloating and cramping for some individuals.

Yes, products with a Low-FODMAP certification from Monash University provide assurance that they have been tested and are safe for consumption while on a low-FODMAP diet. This can save you from the hassle of reading complex ingredient lists and helps ensure compliance with the diet.

Baking your own bread allows you to have complete control over the ingredients, fermentation process, and types of flour used. This can be particularly beneficial for experimenting with low-FODMAP flours and perfecting a recipe that is tailored to your individual tolerance.