What kind of bread can I eat on a FODMAP diet? Your complete guide

December 9, 2025 •

4 min read

Over 11% of the global population is estimated to suffer from Irritable Bowel Syndrome (IBS), often managed with a low FODMAP diet. For many, this brings the challenging question: What kind of bread can I eat on a FODMAP diet without triggering painful symptoms?

Quick Summary

This guide provides a comprehensive overview of bread options for a low FODMAP diet, covering naturally low-FODMAP choices like long-fermented sourdough, safe gluten-free varieties, and crucial label-reading tips to help you find IBS-friendly bread.

Key Points

Long-fermented sourdough is key: Traditional sourdough relies on long fermentation, which reduces the fructan content of the bread, making it low FODMAP at controlled serving sizes.
Not all gluten-free is safe: Many gluten-free breads are fine, but check labels for hidden high-FODMAP ingredients like inulin, honey, or certain fruit juices.
Spelt can be a good option: Spelt flour is naturally lower in fructans and can be made into low FODMAP bread, especially when fermented as a sourdough.
Certification ensures safety: Look for breads certified by organizations like Monash University or FODMAP Friendly for a guarantee that the product has been lab-tested and approved.
Pay attention to portion sizes: Even with low FODMAP bread, portion size matters. A certified product is only low FODMAP at the recommended serving size.
Look out for additives: High FODMAP additives to avoid include chicory root fiber, honey, and garlic/onion powder.

Understanding FODMAPs and Bread

FODMAPs are a group of short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to fermentation by gut bacteria and causing digestive distress in sensitive individuals. The main culprit in traditional bread is fructan, a type of oligosaccharide found in wheat, rye, and barley. The good news is that following a low FODMAP diet doesn't mean you have to eliminate bread entirely. It's about making informed choices based on ingredients, processing, and serving sizes.

The Low FODMAP Bread Landscape

Not all bread is created equal when it comes to FODMAP content. The safest options are either naturally low in FODMAPs or have undergone a process that reduces their FODMAP level. Here are the most common categories:

1. Sourdough Bread

Traditional, long-fermented sourdough is a game-changer for those on a low FODMAP diet. During the slow, natural fermentation process, the bacteria and yeast in the sourdough starter consume the fructans present in the flour. This significantly reduces the overall FODMAP content, making it suitable for many with IBS.

Wheat Sourdough: Often tolerated well, with Monash University testing confirming safe serving sizes (typically two slices).
Spelt Sourdough: Spelt flour is naturally lower in fructans than modern wheat, and when fermented in a sourdough process, it becomes an even safer choice.
Rye Sourdough: Some varieties can be low FODMAP due to fermentation, but rye is generally higher in fructans, so certification or a long-fermentation process is key.

2. Gluten-Free Bread

Many people incorrectly assume that 'gluten-free' automatically means 'low FODMAP'. While gluten is a protein, the fructans in wheat are the FODMAP trigger for IBS symptoms, not the gluten itself. Removing wheat often removes the high-FODMAP fructans, but it's not a guarantee. Some gluten-free products add high-FODMAP ingredients like inulin, chickpea flour, or high-fructose corn syrup to improve texture or flavor. Always read the label.

Common low FODMAP gluten-free flours include:

Rice flour (white and brown)
Tapioca starch/flour
Potato starch
Millet flour
Sorghum flour
Cornmeal and corn flour

Decoding Bread Labels for Low FODMAP

When shopping for bread, it is critical to become a savvy label reader. Beyond just checking for 'gluten-free' or 'sourdough,' you should actively look for specific ingredients that can trigger symptoms. Be wary of products that list these ingredients high up on the label, indicating a larger quantity:

Added Fibers: Inulin, fructooligosaccharides (FOS), chicory root extract.
High FODMAP Sweeteners: Agave syrup, honey, high-fructose corn syrup, molasses.
Certain Flours: Soy flour, coconut flour, almond flour in high quantities.
Garlic and Onion: Often added as powders or flavorings.
Milk Solids: These contain lactose, so ensure a product specifies 'lactose-free' or lists a negligible amount.

Certified Low FODMAP Breads

The most reliable way to ensure a bread is low FODMAP is to look for certification from reputable organizations like Monash University or FODMAP Friendly. These products have been lab-tested and are confirmed to contain low levels of FODMAPs at the specified serving size.

Monash University Certified Brands: Dr. Schar, Inewa, and some products from Bakers Delight are examples of brands that produce certified low FODMAP bread and other baked goods.
FODMAP Friendly Certified: Products with the FODMAP Friendly logo have also been tested to meet specific low FODMAP standards.

Comparison Table: Low FODMAP Bread Options


Bread Type	Low FODMAP Status	Key Considerations	Best For
Traditional Sourdough	Often Low FODMAP at a controlled serving size.	Must be long-fermented (e.g., >12 hours) and use wheat or spelt flour. Store-bought varieties may not be genuinely long-fermented.	Those who miss the flavor and texture of real bread but need to limit fructans.
Certified GF Bread	Safe at specified serving size.	Must check labels for high FODMAP additives like inulin, high-fructose corn syrup, or fruit concentrates.	Individuals with both IBS and Celiac disease or gluten sensitivity.
100% Spelt Bread	Possibly low FODMAP at smaller servings.	Not all spelt bread is low FODMAP; depends on preparation. Sourdough spelt is a safer bet.	Trying alternatives after successfully reintroducing fructans or in smaller quantities.
Millet Bread	Generally low FODMAP.	Look for gluten-free versions made with millet flour and other safe flours.	Simple, homemade bread with minimal ingredients.

Conclusion

Navigating the world of bread on a low FODMAP diet requires careful attention to detail but is certainly manageable. Traditional, long-fermented sourdough bread and properly labeled gluten-free breads are your two primary safe havens. By understanding the role of fructans and knowing what to look for on ingredient labels, you can enjoy delicious bread without the fear of digestive upset. For ultimate peace of mind, seek out products certified by Monash University or FODMAP Friendly. Always remember that individual tolerance varies, so it's best to test different options in small servings during the reintroduction phase of the diet to discover what works best for your body.

Visit the official Monash FODMAP website for the most current information and to access their app, which includes lab-tested food guides.

Frequently Asked Questions

No, not all gluten-free bread is safe. While it removes wheat, which is high in fructans, manufacturers sometimes add other high-FODMAP ingredients like inulin, certain fruit concentrates, or honey to improve texture and flavor. Always check the ingredient list carefully.

Traditional sourdough bread undergoes a long fermentation process where the natural bacteria and yeasts consume the fermentable fructan carbohydrates in the flour. This process significantly reduces the overall FODMAP content, making it tolerable for many people with IBS, even if made with wheat.

You should check labels for high FODMAP ingredients such as inulin, chicory root fiber, high-fructose corn syrup, agave, honey, and garlic or onion powder. Also be mindful of products containing large amounts of soy flour or added fruit.

No, wheat gluten is a protein and is not a FODMAP. The FODMAP issue with wheat bread comes from fructans, which are carbohydrates also present in wheat flour. As a protein, pure wheat gluten is low FODMAP.

You can, but in very small quantities. Monash University has found that a single slice (approximately 24g) of regular wheat bread is low FODMAP. For larger portions, it is considered high FODMAP due to its fructan content.

To know for sure, you should look for bread certified by Monash University or FODMAP Friendly. If not certified, check the ingredients and ask the baker about their process. A traditional, long-fermentation process (often over 12 hours) is required to break down fructans sufficiently. The presence of commercial yeast or vinegar may indicate a quicker, non-traditional process.

Spelt flour is naturally lower in FODMAPs than modern wheat. However, spelt sourdough is even safer because the fermentation process further reduces the fructan levels. While some plain spelt breads may be low FODMAP in smaller servings, the sourdough version is more reliably so.