What supermarket bread is low fodmap?: A Guide to Gut-Friendly Loaves

October 4, 2025 •

4 min read

An estimated 1 in 7 Australians have irritable bowel syndrome (IBS), a condition where a low FODMAP diet can provide significant relief. For those managing digestive issues, knowing what supermarket bread is low fodmap is a crucial step toward reducing discomfort while still enjoying a staple food.

Quick Summary

Identifying low FODMAP bread involves checking certifications, understanding sourdough fermentation, and scrutinizing ingredient lists for high-FODMAP additives. Certified gluten-free and traditionally prepared sourdough varieties are often safe options for individuals with IBS.

Key Points

Sourdough Fermentation is Key: Traditional sourdough's long fermentation process reduces fructan levels, making it a low FODMAP option even when made with wheat flour.
Not All Sourdough is Equal: Be wary of commercially quick-risen sourdoughs that contain baker's yeast, as they may not have adequately reduced FODMAPs.
Gluten-Free Isn't Always Low FODMAP: Many gluten-free breads contain added high-FODMAP ingredients like inulin, honey, or fruit concentrates; always check the label.
Certified Products are Safest: Look for official Monash University or FODMAP Friendly certification logos for guaranteed low FODMAP status in tested serving sizes.
Portion Control for Wheat Bread: Standard wheat bread can be low FODMAP in very small quantities (e.g., one slice of white bread), but adhering strictly to portion sizes is crucial.
Check for High-FODMAP Additives: Scan ingredient lists for common culprits like agave, high fructose corn syrup, and molasses, regardless of whether the bread is labeled gluten-free or sourdough.

Navigating the bread aisle on a low FODMAP diet can be a source of confusion, but with the right knowledge, you can confidently select gut-friendly options. A low FODMAP diet limits certain carbohydrates (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) that can cause digestive upset in sensitive individuals. While many standard breads, especially those made with wheat, contain high levels of fructans, several supermarket varieties and artisanal styles are suitable when consumed in specific portion sizes.

The Advantage of Sourdough Fermentation

Sourdough bread is often the best choice for those following a low FODMAP diet due to its long, slow fermentation process. During this process, the natural yeasts and bacteria in the sourdough starter consume and break down the fructans, which are the main FODMAP in wheat.

How to Spot a True Sourdough

Not all breads labeled 'sourdough' are created equal. Many commercial versions use baker's yeast to speed up the process, which doesn't allow for sufficient fructan breakdown. To find an authentic loaf, look for these clues:

Simple Ingredient List: A true sourdough will typically list only flour, water, salt, and 'sourdough culture' or 'starter'.
Absence of Baker's Yeast: The presence of added yeast on the ingredient list can indicate a shorter fermentation, although some certified low FODMAP sourdoughs may contain it.
Baked In-Store: Check the fresh bakery section, as traditionally made sourdough is more common from smaller bakeries.
Monash-Certified Varieties: Always refer to the Monash University app for the most accurate serving sizes, as they have tested specific sourdough types.

Low FODMAP Sourdough Varieties

White Wheat Sourdough: Low FODMAP at a two-slice serving (109g).
Wholemeal Wheat Sourdough: Low FODMAP at a two-slice serving (97g).
Spelt Sourdough: Also low FODMAP, as spelt has a naturally lower fructan content.

Navigating Gluten-Free Bread

For those who prefer or require gluten-free products, the supermarket offers many low FODMAP options, but caution is advised. While 'gluten-free' often coincides with being low FODMAP because it removes wheat, many gluten-free products include other high FODMAP ingredients for flavor, texture, and shelf life.

Common High FODMAP Ingredients in GF Bread

When reviewing the label on a gluten-free bread, be aware of added high FODMAP ingredients, including:

Inulin or chicory root fiber
Honey or high fructose corn syrup
Molasses
Some thickeners and added fruits

Supermarket Bread Comparison


Feature	Traditional Sourdough	Certified Gluten-Free Bread (e.g., Schär, Canyon Bakehouse)
Key Differentiator	Fermentation process breaks down fructans in wheat flour.	Uses gluten-free flour blends and is laboratory-tested for low FODMAP content.
Main Flours	Wheat, whole wheat, spelt.	Rice, corn, tapioca, millet.
FODMAP Reduction	Fructan content is lowered by natural fermentation.	Excludes high FODMAP grains and ingredients entirely, relying on tested flour blends.
Reliability	Depends on traditional preparation; less reliable if from a large, commercial bakery.	High reliability due to third-party certification (Monash or FODMAP Friendly).
Availability	Often found in fresh bakery sections or smaller bakeries.	Widely available in the gluten-free or health food aisle of most large supermarkets.

Look for Certified Low FODMAP Products

The most straightforward way to identify a safe supermarket bread is to look for official low FODMAP certification logos. Monash University and FODMAP Friendly are two organizations that test and certify products. When you see their logo, you can be confident that the product is suitable for the diet in the recommended serving size.

Examples of Certified Brands in Supermarkets

Schär: A global company with many certified gluten-free products, including Artisan Baker White bread and baguettes.
Canyon Bakehouse: Offers several gluten-free breads, such as Country White, which are certified.
COBS Bread (specific regions): Provides certified LowFOD™ loaves and buns.
Bakers Delight (Australia): Offers certified Wholegrain LowFOD™ loaves.

Using Regular Wheat Bread with Caution

While the focus is often on GF and sourdough, it's worth noting that some wheat-based bread can be consumed in small, measured quantities during the elimination phase. For example, Monash University has certified that one slice of standard white wheat bread (35g) or sprouted multigrain bread (35g) is low FODMAP. This may be a suitable option for those who tolerate it and can adhere strictly to portion sizes.

Conclusion: Strategic Shopping for Safe Breads

Ultimately, finding suitable supermarket bread on a low FODMAP diet requires a discerning eye and a good understanding of what to look for. The most reliable choices are traditionally made sourdough bread and officially certified gluten-free brands. Always scrutinize the ingredients list for hidden high-FODMAP additives, even in gluten-free products. By focusing on certified products or understanding the fermentation process, you can ensure your daily slice of bread is a gut-friendly and enjoyable part of your diet. Consulting a dietitian or using the official Monash app can provide further personalized guidance.

For more detailed information on low FODMAP foods and diet management, the Monash University app is an invaluable resource.

Frequently Asked Questions

No, not all sourdough is low FODMAP. Only sourdough made with a traditional, slow fermentation process is effective at breaking down the fructans. Many commercial brands use baker's yeast for a quicker rise, leaving the FODMAP content high.

Yes, but only in very small, measured portions. According to Monash University, one slice (35g) of standard white wheat bread is considered low FODMAP. Larger portions will contain too many fructans.

Not necessarily. While gluten-free bread removes wheat, it can still contain other high FODMAP ingredients like honey, inulin, or certain fruit juices. It's essential to check the full ingredient list.

Certified brands include Schär, Canyon Bakehouse, Little Northern Bakehouse, and COBS Bread (regional). Always look for the Monash University or FODMAP Friendly certification logo on specific products.

Ask the baker about their process. Traditional sourdough uses a long fermentation with a sourdough culture (starter), not baker's yeast. A simple ingredient list of flour, water, and salt is a good sign.

Key high FODMAP ingredients to avoid include high fructose corn syrup, honey, inulin (chicory root fiber), and fruit concentrates (like pear or apple juice).

Yes, the official Monash University FODMAP app and scanning apps like Spoon or Fig can be helpful tools. They can identify certified products and highlight high FODMAP ingredients in a product's list.