Navigating the bread aisle on a low FODMAP diet can be a challenge, but it is far from impossible. While many conventional breads made with wheat, barley, and rye are high in fructans (a type of FODMAP), processing methods and specific ingredients can make some bread varieties perfectly safe. The secret lies in reading labels carefully and understanding which types of bread undergo the right fermentation process or are made with low-FODMAP flours.
The Low FODMAP Bread Champion: Sourdough
Traditionally prepared sourdough is often a game-changer for those on a low FODMAP diet. The long fermentation process that creates sourdough bread allows the naturally occurring yeasts and bacteria to break down the fructans and other FODMAPs in the flour. This makes the finished bread significantly lower in FODMAPs and often well-tolerated, even when made with wheat flour.
How to choose low FODMAP sourdough
- Look for traditional fermentation: A genuinely low FODMAP sourdough requires a slow, traditional fermentation process, often lasting 12 hours or more. If a bakery uses commercial yeast to speed up the process, the FODMAP content may not be adequately reduced. Ask your baker about their methods if you are unsure.
- Check the flour: While most wheat and spelt sourdoughs are low FODMAP due to fermentation, you should still check for added high FODMAP ingredients. Avoid kamut and rye sourdoughs during the elimination phase, as they tend to remain high in FODMAPs.
- Portion control: Even with low FODMAP sourdough, portion control is still important. For example, two slices of wheat or spelt sourdough bread are typically a safe serving size.
Gluten-Free vs. Low FODMAP: An Important Distinction
While many people assume a gluten-free bread is automatically low FODMAP, this is not always the case. The FODMAP diet targets fermentable carbohydrates, while a gluten-free diet avoids the protein gluten. Since wheat contains both fructans (a FODMAP) and gluten, cutting out wheat often helps, but gluten-free products can contain other high FODMAP ingredients.
Choosing low FODMAP gluten-free bread
- Read the label carefully: Many gluten-free breads use high FODMAP ingredients to improve texture and flavor. Watch out for ingredients like inulin, honey, high fructose corn syrup, chicory root, coconut flour, or certain fruit juices.
- Look for certified products: The easiest way to ensure a gluten-free bread is also low FODMAP is to look for a certified logo from organizations like Monash University or FODMAP Friendly.
- Seek safe flours: Opt for gluten-free breads made with low FODMAP flours such as rice flour, corn flour, buckwheat flour, and sorghum.
Low FODMAP Bread and Alternatives Comparison
This table provides a quick overview of different bread types and their low FODMAP status, based on Monash University testing and common ingredients. Keep in mind that brands and recipes can vary.
| Bread Type | Low FODMAP Status | Common Ingredients | Considerations | ||||
|---|---|---|---|---|---|---|---|
| Traditional Sourdough (Wheat/Spelt) | Yes (in portion-controlled servings) | Flour (wheat or spelt), water, salt, sourdough starter | Look for a slow, traditional fermentation process; avoid rye sourdough. | ||||
| Sourdough (Certified GF) | Yes (in portion-controlled servings) | Rice flour, buckwheat, sorghum, quinoa, starter | Can be a great choice for those with celiac or gluten sensitivity. Brands like Simple Kneads. | ||||
| Certified GF Bread (e.g., Schär, Canyon Bakehouse) | Yes (check certification) | Rice flour, cornstarch, starches, various binders | Must be certified to ensure low FODMAP status; check ingredients for hidden FODMAPs. | ||||
| 100% Spelt Bread (not sourdough) | Moderate (portion-dependent) | Spelt flour, yeast, water | Some spelt bread can be low FODMAP in a small serving (1 slice), but traditional sourdough spelt is often safer. | ||||
| White Wheat Bread | Moderate (1 slice limit) | Wheat flour, yeast, water, salt, sugar | Standard white bread is only low FODMAP in very small servings. | Conventional Whole Wheat/Rye | High FODMAP | Whole wheat/rye flour, yeast, sugar, high-fructose corn syrup | High fructan content makes these unsuitable for the elimination phase. |
| Corn Tortillas | Yes | Corn masa flour, water, salt | A great alternative for sandwiches or wraps; check for added high FODMAP ingredients. |
Navigating Commercial Breads
When shopping for bread, it is always a good idea to check for certified products first. The Monash University Low FODMAP app is an excellent tool for verifying brands and serving sizes. Some brands that offer certified or tested low FODMAP products include Schär, Canyon Bakehouse, and certain varieties from Trader Joe's. If you can't find certified options, reading the ingredients list becomes crucial. Avoid breads with ingredients high in fructans, such as onion or garlic powder, inulin, or large amounts of wheat. Also, be mindful of serving sizes, as a typically high FODMAP bread can sometimes be consumed in a small, low FODMAP portion.
Making Your Own Low FODMAP Bread
For maximum control over ingredients and preparation, baking your own bread is an ideal solution. This allows you to choose low FODMAP flours and ensure a proper fermentation process for sourdough. Many recipes are available online that use a blend of safe flours to create delicious, gut-friendly loaves. A homemade loaf is often fresher and free from the preservatives and high FODMAP additives found in some commercial products.
Conclusion
While a low FODMAP diet initially requires vigilance, knowing what kind of bread you can eat on low FODMAP is a matter of understanding ingredients, processing methods, and portion sizes. Traditionally fermented sourdough, certified gluten-free options made with safe flours, and small portions of specific breads are all viable choices. By focusing on certified products, reading labels, and considering homemade options, you can enjoy bread without compromising your digestive health.
