What kind of bread can I eat with irritable bowel syndrome? Your ultimate guide

October 7, 2025 •

4 min read

IBS affects up to 45 million people in the United States, and navigating dietary triggers can be a major challenge. Knowing what kind of bread can I eat with irritable bowel syndrome? is a common question, as traditional wheat bread often exacerbates painful symptoms due to its high FODMAP content.

Quick Summary

This article explores suitable bread alternatives for individuals with IBS, focusing on why certain types like long-fermented sourdough, certified low FODMAP options, and some gluten-free varieties are often better tolerated. It explains the science behind FODMAPs and fermentation, provides a comparison table of different breads, and offers practical tips for making informed, symptom-friendly choices.

Key Points

Sourdough Fermentation: Long fermentation in sourdough bread pre-digests fructans, a type of FODMAP, making it easier for many IBS sufferers to digest and tolerate.
Certified Low FODMAP: Look for certified low FODMAP gluten-free breads, as not all gluten-free options are safe for IBS due to potential hidden high-FODMAP ingredients like inulin.
Sprouted Grains: The sprouting process can reduce the content of fructans and other starches, which might make sprouted grain breads a better option for some with non-celiac wheat sensitivity.
Avoid High FODMAP Triggers: Steer clear of conventional whole wheat and multi-grain breads, as these are typically high in fructans, a primary IBS trigger.
Check Ingredients: Always read the label for high FODMAP additions like garlic and onion powder, inulin, or high-fructose corn syrup, even in products labeled as gluten-free.
Start Small: Test new types of bread with small portions to gauge your personal tolerance, as individual reactions to foods with IBS vary widely.
Consider Alternatives: For those who need to completely avoid grain-based bread, consider options like corn tortillas, rice cakes, or homemade bread using low FODMAP flours.

The Link Between FODMAPs and IBS

For many with Irritable Bowel Syndrome, the key to finding a tolerable bread lies in understanding FODMAPs. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of short-chain carbohydrates that are poorly absorbed in the small intestine. When these carbs reach the large intestine, gut bacteria ferment them, which can lead to common IBS symptoms like bloating, gas, abdominal pain, and altered bowel habits. Standard wheat bread is typically high in fructans, a type of oligosaccharide, making it a common trigger. The good news is that not all bread is created equal, and several options are kinder to a sensitive gut.

Best Bread Choices for IBS

Sourdough Bread

Sourdough bread is frequently recommended for individuals with IBS, and for good reason. Its unique, long fermentation process is the key to its digestibility.

Reduced FODMAPs: Natural bacteria and yeasts in the sourdough starter 'pre-digest' the fructans present in the flour. Studies show this can significantly lower the FODMAP content, making it much more tolerable for those with sensitivities.
Easier to Digest: The long fermentation time partially breaks down gluten and other compounds, which can ease digestion for some, though it is not a substitute for gluten-free diets for those with Celiac disease.
Nutrient Availability: The fermentation process can also increase the bioavailability of minerals in the bread, boosting its overall nutritional value.

Certified Low FODMAP and Gluten-Free Breads

While going gluten-free might seem like a solution, it is the fructans in wheat, not the gluten itself, that cause issues for most people with IBS. However, many gluten-free breads are made with low FODMAP flours. Look for products certified by Monash University or FODMAP Friendly, as these have been tested and approved for a low FODMAP diet.

Safe Flour Alternatives: These breads often use low FODMAP flours like rice, sorghum, or buckwheat instead of wheat, barley, or rye.
Careful Label Reading: Not all gluten-free breads are low FODMAP. Some can contain high FODMAP ingredients like high-fructose corn syrup, inulin, or high FODMAP grains. Always read the label carefully.

Sprouted Grain Breads

For some, sprouted grain bread, like Ezekiel bread, offers a potential solution. The sprouting process breaks down some of the starches and proteins in the grains, potentially making them easier to digest. While this can lower the fructan content, sprouted grains still contain gluten and are not suitable for individuals with Celiac disease. Those with non-celiac wheat sensitivity may find them more tolerable than conventional bread.

Bread Alternatives and Substitutes

Corn Tortillas: A classic low FODMAP option, corn tortillas can be a great alternative for sandwiches or wraps, as long as they don't contain added high-FODMAP ingredients.
Rice Cakes: Plain rice cakes offer a simple, gluten-free, and low FODMAP base for various toppings.
Homemade Options: Baking your own bread gives you full control over the ingredients, ensuring no hidden FODMAP triggers. Look for recipes using low FODMAP flours like rice, millet, or buckwheat.

Bread Comparison for IBS Sufferers


Bread Type	Digestibility Factor	FODMAP Level	Key Consideration
Traditional Sourdough	Long fermentation reduces fructans.	Lower than regular wheat bread, often low FODMAP.	Fermentation time is crucial; not gluten-free.
Certified Low FODMAP GF	Uses low FODMAP flours (rice, corn, etc.).	Low FODMAP, confirmed by testing.	Must be certified; always read ingredients for added triggers.
Sprouted Grain Bread	Sprouting breaks down some starches and proteins.	Potentially lower in FODMAPs, but still contains gluten.	Individual tolerance varies; not suitable for Celiac disease.
Regular Whole Wheat	High in fructans and other FODMAPs.	High FODMAP.	High likelihood of triggering symptoms like bloating and gas.
Conventional White Bread	High in fructans, and lacks beneficial soluble fiber.	High FODMAP.	Not recommended for IBS, especially constipation-predominant type.

How to Choose Your Bread and Manage Symptoms

Prioritize Sourdough: Begin by trying a high-quality, long-fermented sourdough from a reputable bakery. The longer the fermentation process, the better.
Look for Low FODMAP Certification: When buying gluten-free bread, seek the Monash University or FODMAP Friendly certification logo for assurance.
Read Labels Carefully: Always scrutinize the ingredient list. Avoid bread containing high-fructose corn syrup, honey, garlic powder, onion powder, and inulin.
Start with Small Servings: Introduce new bread types gradually and monitor your body's reaction. Everyone's tolerance is different, and portion control can be a significant factor.
Use the Monash University App: This app is an invaluable tool for identifying certified low FODMAP products and checking ingredients.

Conclusion

For those living with Irritable Bowel Syndrome, the journey to finding a tolerable bread can be filled with trial and error, but it is not a lost cause. The landscape of gut-friendly options has expanded, offering delicious and satisfying alternatives to traditional wheat bread. By focusing on products like properly fermented sourdough, certified low FODMAP gluten-free breads, and sprouted grain options, you can once again enjoy a simple piece of toast or a sandwich without fear of a flare-up. Remember that personalized dietary management is key, and working with a dietitian can provide the most effective strategy for your specific needs. With careful selection and mindful eating, it is entirely possible to have your bread and eat it too.

Visit the Monash University Low FODMAP Diet page for more information on low FODMAP foods and certified products.

Frequently Asked Questions

Sourdough bread's long fermentation process uses natural yeast and bacteria to break down fructans, a type of FODMAP found in wheat. This significantly lowers the FODMAP content and makes the bread more digestible for many individuals with IBS.

No, not all gluten-free breads are suitable. While they lack wheat, some contain other high FODMAP ingredients like honey, inulin, or alternative flours that can still trigger IBS symptoms. It is crucial to read labels and look for products certified as low FODMAP.

FODMAPs are a group of fermentable carbohydrates that draw water into the gut and are fermented by gut bacteria, causing gas, bloating, and other IBS symptoms. Standard wheat bread is often high in fructans, a type of FODMAP that can be a major trigger.

Some people with IBS find sprouted grain bread easier to digest because the sprouting process breaks down some starches and fructans. However, it is not gluten-free, so it's best to introduce it in small amounts to see how your body reacts, especially if you have non-celiac wheat sensitivity.

For store-bought sourdough, check the ingredient list for a long fermentation process and ensure it doesn't have added yeast or high FODMAP ingredients. For absolute certainty, consult the Monash University FODMAP Diet App for lists of certified low FODMAP breads.

Beyond regular wheat flour, watch out for high FODMAP ingredients often used in bread production. Common culprits include honey, high-fructose corn syrup, inulin, and added seasonings like garlic or onion powder.

Yes, baking at home is a great option because it gives you full control over the ingredients. You can use low FODMAP flours like rice, millet, or buckwheat and avoid any triggering additives.

While often confused, studies suggest that for many with IBS, it is the fructans in wheat that trigger symptoms, not the gluten itself, unless they have Celiac disease. Fructans are a type of FODMAP, whereas gluten is a protein.