What Kind of Bread Can I Have on Low FODMAP?

An estimated 11% of the global population is affected by Irritable Bowel Syndrome (IBS), making the search for gut-friendly foods, including bread, a top priority for many. This guide explains exactly what kind of bread can I have on low FODMAP, from delicious sourdough varieties to specific brands of gluten-free alternatives.

Quick Summary

This guide reveals the best bread choices for a low FODMAP diet, focusing on traditionally fermented sourdough and certified gluten-free options. It covers key ingredients, proper serving sizes, and important label-reading tips to help manage IBS symptoms effectively.

Key Points

• Sourdough Is Often Safe: The long fermentation of traditional sourdough breaks down fructans, making it a low FODMAP bread option even when made with wheat.

• Certified Products Are Best: The easiest way to find a safe bread is to look for the official Monash University or FODMAP Friendly certification logo.

• Not All Gluten-Free Bread is Low FODMAP: Some gluten-free options contain high FODMAP ingredients like inulin, so always read labels carefully.

• Portion Size Matters: Even low FODMAP breads have recommended serving sizes; exceeding them can increase the FODMAP load and trigger symptoms.

• Know the Hidden Culprits: Watch for ingredients like honey, agave, inulin, and chicory root fiber, which can be hidden high FODMAPs in many store-bought breads.

• DIY Offers Control: Baking your own bread with a sourdough starter or low FODMAP flour blends ensures you know every ingredient and preparation step.

Navigating Bread on a Low FODMAP Diet

Many people believe that a low FODMAP diet means giving up bread entirely, but that isn't the case. The key lies in understanding which breads are low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) and which ingredients to avoid. Instead of gluten, it is often the fructans—a type of FODMAP found in wheat, rye, and barley—that cause digestive issues for those with IBS. By choosing the right type of bread and controlling portion sizes, you can continue to enjoy bread while following a low FODMAP diet.

The Sourdough Advantage

Traditionally made sourdough bread is a fantastic option for a low FODMAP diet, even if it's made with wheat flour. The long fermentation process uses a natural sourdough starter, which contains wild yeast and lactic acid bacteria that consume the fructans present in the flour. This process breaks down the high-FODMAP carbohydrates, resulting in a bread that is typically well-tolerated by those with IBS.

To select a low FODMAP sourdough:

• Choose sourdough made from wheat or spelt flour, avoiding rye sourdough, which remains high in FODMAPs.
• Look for traditional fermentation methods, ideally lasting 12 to 24 hours.
• Check the ingredients list to ensure it doesn’t contain added baker’s yeast, which can speed up fermentation and leave higher levels of fructans.
• Confirm there are no other high FODMAP ingredients like honey or inulin.

The Gluten-Free Option

For those who prefer to avoid gluten or need a completely fructan-free option, gluten-free bread is a reliable choice. However, not all gluten-free bread is automatically low FODMAP, as some manufacturers add high FODMAP ingredients for flavor and texture.

When choosing gluten-free bread:

• Always read the ingredients label carefully to check for hidden high FODMAPs such as inulin, chicory root fiber, honey, or high-fructose corn syrup.
• Look for breads made from low FODMAP flours like rice, corn, millet, or quinoa.
• Be aware of brands that add fructan-containing ingredients, which can be a trap for those new to the diet.

Portion Control is Key

Serving size is crucial, especially for some wheat-based and gluten-free breads that have been tested and approved by Monash University at specific quantities. Consuming larger portions can increase the FODMAP load and trigger symptoms.

Low FODMAP Serving Size Guidelines (based on Monash University):

• White Wheat Sourdough: 2 slices (approx. 109g)
• Wholemeal Sourdough: 2 slices (approx. 97g)
• White Wheat Bread: 1 slice (approx. 35g)
• Gluten-Free White Bread: 2 slices (approx. 62g)
• Gluten-Free Multigrain Bread: 1 slice (approx. 32g)
• Spelt Sourdough Bread: 2 slices (approx. 52g)

How to Read a Label for Low FODMAP Bread

Becoming a savvy label reader is one of the most powerful skills for navigating the low FODMAP diet. Here are key things to check:

1. FODMAP Certification: Look for logos from Monash University or FODMAP Friendly, which indicate the product has been lab-tested and certified as low FODMAP. This is the easiest and most reliable method.
2. Primary Ingredients: For non-certified options, check for low FODMAP flours like rice, corn, buckwheat, sorghum, or millet. If it's a sourdough, ensure it lists a sourdough starter or culture and not just yeast.
3. Hidden High FODMAP Ingredients: Scan the entire list for common culprits, including inulin, chicory root, honey, agave syrup, high-fructose corn syrup, apple juice concentrate, onion, or garlic.
4. Ingredient Order: Ingredients are listed by weight. If high FODMAP ingredients like wheat are further down the list in a gluten-free bread, it may be low FODMAP, but proceed with caution and test your tolerance.

Comparison of Low FODMAP Bread Types

Feature	Traditionally Fermented Sourdough	Certified Gluten-Free Bread	Non-Certified Gluten-Free Bread
Preparation	Long fermentation process breaks down fructans.	Made with gluten-free grains like rice, corn, millet.	Made with gluten-free flours, but may contain high FODMAP additives.
Key Ingredient	Sourdough starter/culture.	Rice, corn, sorghum, or other non-wheat flours.	Rice, corn, buckwheat, etc., plus potential additives.
FODMAP Status	Generally low FODMAP due to fermentation.	Lab-tested and guaranteed low FODMAP.	Varies; requires careful label-reading.
Ingredient Check	Ensure it does not contain added baker's yeast or high FODMAP sweeteners.	Must check the Monash app or brand website to confirm certification.	Scrutinize label for inulin, honey, apple juice concentrate, etc..
IBS Symptoms	Often well-tolerated by those sensitive to fructans.	Safe and reliable choice if certified.	Risky due to potential hidden FODMAPs.
Availability	Artisanal bakeries, some grocery stores.	Supermarket freezers, health food stores.	Supermarkets, often located in the gluten-free section.

Homemade Low FODMAP Bread

For those who enjoy baking, making your own low FODMAP bread offers complete control over ingredients. Using a blend of low FODMAP flours can produce a satisfying loaf. An example recipe could include oat flour, rice flour, and cornstarch, along with yeast and other basic baking ingredients. Alternatively, you can follow a recipe for a traditional sourdough and allow for a long, slow fermentation, which is key to reducing fructan content. A recipe for low FODMAP gluten-free Irish soda bread is also an option, using lactose-free milk and a low FODMAP flour blend.

Getting Started with Low FODMAP Baking

To make your own low FODMAP bread, start by sourcing certified low FODMAP flour blends or combining individual flours. Be mindful of ingredients like vital wheat gluten, which, while low FODMAP in itself, is derived from wheat and should only be used by individuals who are not sensitive to gluten protein. Homemade bread can also be sliced and frozen to maintain freshness, which is a common practice for many gluten-free breads.

Conclusion

Finding what kind of bread can I have on low FODMAP is a manageable task with the right information. The primary options are traditionally fermented sourdough and certified gluten-free breads. Sourdough relies on a long fermentation process to break down the troublesome FODMAPs, while gluten-free bread uses naturally low FODMAP flours. The most reliable path is to look for products with official low FODMAP certification, but careful label reading can also help you identify suitable non-certified options. By paying attention to ingredients and portion sizes, you can continue to enjoy bread as part of a balanced diet while effectively managing your IBS symptoms. For comprehensive and up-to-date guidance, the Monash University FODMAP Diet app is an invaluable resource for navigating low FODMAP foods.

Visit the official Monash University FODMAP website for more information

Frequently Asked Questions

Is all sourdough bread low FODMAP?

No, not all sourdough is low FODMAP. It must be traditionally fermented with a sourdough starter for a sufficient period (typically 12-24 hours) for the microbes to break down fructans. Avoid 'sourdough style' loaves made with baker's yeast for a quicker rise.

Is gluten-free bread automatically low FODMAP?

No, gluten-free bread is not automatically low FODMAP. While it removes wheat, some brands add other high FODMAP ingredients like inulin, apple juice concentrate, or honey. Always check the ingredients label for certified low FODMAP options.

Can I have wheat bread on a low FODMAP diet?

Yes, but with strict portion control. According to Monash University, a single slice (35g) of standard white wheat bread is considered low FODMAP. Larger portions contain higher levels of fructans.

What is the key difference between gluten and FODMAPs in bread?

Gluten is a protein, whereas FODMAPs are carbohydrates. For those with IBS, the issue is typically the fructans (a type of FODMAP) in wheat, not the gluten protein itself. This is why some people with IBS can tolerate traditionally fermented wheat sourdough.

Which specific bread brands are certified as low FODMAP?

Several brands offer certified low FODMAP bread options. Monash University and FODMAP Friendly have certified products from brands such as Schär, COBS Bread (in Canada), and some specialized bakeries. Always look for the certification logo on the packaging or check their websites.

How do I choose a store-bought low FODMAP bread if it's not certified?

Read the ingredients list carefully. Look for breads made with rice, corn, or millet flour. Check for any added high FODMAP ingredients like inulin, high-fructose corn syrup, onion, or garlic. Stick to the suggested low FODMAP serving sizes as per the Monash app.

Can I make my own low FODMAP bread at home?

Yes. Baking your own bread gives you full control over the ingredients. You can make traditional sourdough with a long fermentation process or use low FODMAP flour blends for a gluten-free loaf.