What type of bread can you eat on a low FODMAP diet?

November 4, 2025 •

4 min read

According to the International Foundation for Gastrointestinal Disorders, Irritable Bowel Syndrome (IBS) affects up to 45 million people in the United States alone. For many, bread is a dietary staple, making it crucial to understand what type of bread can you eat on a low FODMAP diet to avoid triggering uncomfortable digestive symptoms.

Quick Summary

This guide examines low FODMAP bread options, including traditionally fermented sourdough, certified gluten-free alternatives, and other safe choices. It details how the fermentation process reduces fructans in sourdough and highlights key ingredients to check on gluten-free product labels to ensure digestive comfort.

Key Points

Sourdough is a top choice: The long, traditional fermentation process in sourdough bread significantly reduces its FODMAP content, making it digestible for many.
Not all gluten-free bread is low FODMAP: Always check the ingredient list of gluten-free products, as some contain high-FODMAP additives like inulin or high-fructose corn syrup.
Portion control matters: Even wheat-based breads can sometimes be tolerated in very small, specific serving sizes, such as a single slice of plain white bread.
Look for certified products: Breads with the official Monash University Low FODMAP Certified™ logo provide reassurance that they have been lab-tested and are suitable for the diet.
Consider baking at home: Making your own bread allows for complete control over ingredients and the fermentation process, which can be ideal for managing sensitivities.
Check for sneaky additives: High-FODMAP ingredients like honey, molasses, or certain fruit concentrates should be avoided, especially if they are high on the ingredient list.

For individuals managing digestive issues like Irritable Bowel Syndrome (IBS), a low FODMAP diet can provide significant relief. Many people assume that this means eliminating all bread, but this is a common misconception. The key is understanding that different types of bread affect the gut differently, primarily due to their fermentable carbohydrate (fructan) content and how they are prepared.

The Role of Fermentation in Sourdough

Traditional sourdough bread is often a safe and popular choice for those on a low FODMAP diet, even when made with wheat flour. This is because the classic sourdough process relies on a long, slow fermentation using a 'starter'—a culture of wild yeast and bacteria—instead of commercial yeast.

During this extended fermentation period (often 12 to 24 hours), the microbes in the starter consume and break down the fructans in the flour. Fructans are the type of FODMAP found in wheat, and their reduction is what makes traditionally prepared sourdough easier to digest for many people with fructan sensitivity.

Not all sourdough is created equal, however. It is important to distinguish between traditionally fermented sourdough and commercial "sourfaux" bread, which may have added flavorings or use faster-rising agents. To ensure your choice is genuinely low FODMAP, look for a short, simple ingredient list—ideally just flour, water, and salt—or ask your local bakery about their fermentation process.

Tolerable Sourdough Types and Portions

Monash University, the pioneer of the low FODMAP diet, has tested various sourdoughs and established specific low FODMAP serving sizes:

White wheat sourdough: Up to two slices (approx. 109g) is considered a low FODMAP serving.
Whole wheat sourdough: Two slices (approx. 97g) is a low FODMAP portion.
100% spelt sourdough: Two slices (approx. 82g) is a safe serving size.

Navigating the Gluten-Free Bread Aisle

For those who need to avoid gluten or prefer gluten-free options, a wide variety of breads exist, but careful label-reading is essential. Just because a bread is gluten-free does not automatically mean it is low FODMAP. Many products use alternative high-FODMAP flours or add ingredients that can cause digestive distress.

Low FODMAP-Friendly Flours and Additives

When evaluating gluten-free breads, look for those made from naturally low FODMAP flours and starches. Common examples include:

Rice flour
Cornmeal
Tapioca starch
Sorghum flour
Millet flour
Quinoa flour

At the same time, it's crucial to check labels for common high-FODMAP additives that are often used as fillers or sweeteners in gluten-free products:

Inulin or chicory root extract: Common sources of fructans.
High fructose corn syrup, agave, or honey: Sweeteners high in fructose.
Apple or pear juice concentrate: Another source of excess fructose.
High-FODMAP flours: Such as amaranth, coconut, and soy flour, especially high on the ingredient list.

Certified Low FODMAP Products

For an easier shopping experience, look for breads certified by Monash University or the FODMAP Friendly Food Program. These products have been lab-tested and verified to be low in FODMAPs at the specified serving size. Popular brands include Schär, COBS, and Inéwa. This eliminates the guesswork and provides greater confidence in your food choices.

The Low FODMAP Bread Comparison

To summarize your best options, here is a helpful comparison of common bread types and their low FODMAP status.


Bread Type	Low FODMAP Status	Notes	Safe Portion (approximate)	Source
Sourdough (Wheat)	Often low FODMAP	Fermentation breaks down fructans. Check for traditional preparation.	2 slices (109g)	Monash University
Sourdough (Spelt)	Low FODMAP	Spelt is naturally lower in fructans, and fermentation further reduces them.	2 slices (82g)	Monash University
Gluten-Free	Variable	Depends entirely on ingredients. Avoid high-FODMAP additives.	2 slices (62g) for plain white	Monash University
White Wheat Bread	Low FODMAP (limited)	Contains wheat fructans, but small portions are often tolerated.	1 slice (24-35g)	Monash University
Whole Wheat Bread	High FODMAP	High in fructans, best to avoid during the elimination phase.	1 slice is low FODMAP, but larger portions are not	Monash University
Rye Bread	High FODMAP	Typically high in fructans, but some specialty low FODMAP rye breads exist.	Very small portions of certain types only	Monash University

Homemade Low FODMAP Bread

For those who love to bake, making bread at home offers complete control over ingredients and ensures traditional fermentation for sourdough. You can experiment with different low FODMAP flours like sorghum or millet to create delicious, gut-friendly loaves. You can even make your own spelt sourdough starter to ensure it's low FODMAP. This is a particularly good option for individuals with complex sensitivities.

Conclusion

Navigating the low FODMAP diet doesn't mean giving up bread forever. By focusing on traditionally fermented sourdough and carefully selected gluten-free options, you can enjoy a variety of delicious breads without triggering digestive distress. Prioritizing certified products and reading ingredient labels are crucial steps to making informed choices. As always, for a personalized plan, it is best to work with a healthcare provider or a registered dietitian who specializes in the low FODMAP diet, as individual tolerances can vary. For more detailed food information and updates, consult the official Monash University Low FODMAP Diet App, which is an invaluable resource for managing your dietary needs and symptoms.(https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/)

Frequently Asked Questions

Sourdough bread is low FODMAP because the natural fermentation process, driven by wild yeast and lactic acid bacteria, breaks down the fructans (a type of FODMAP) found in wheat flour. This process pre-digests the carbohydrates, making the finished bread easier to tolerate for those with fructan sensitivity.

No, not all gluten-free bread is automatically low FODMAP. It is crucial to read the ingredient labels carefully, as many products contain other high-FODMAP ingredients such as inulin, honey, or high-FODMAP flours like coconut or amaranth.

When checking labels, avoid products listing ingredients like inulin, chicory root extract, high fructose corn syrup, agave, honey, molasses, apple/pear juice concentrate, or high-FODMAP flours such as amaranth, coconut, or soy.

Yes, some traditionally made wheat breads, like plain white wheat, have a small, low FODMAP serving size tested by Monash University. However, whole wheat bread is higher in fructans and should generally be avoided.

Certified low FODMAP products from organizations like Monash University or FODMAP Friendly have been lab-tested to ensure their FODMAP content is low. This takes the guesswork out of label reading and provides confidence in your food choice.

Yes, making your own bread, especially sourdough, is an excellent option as it gives you complete control over the ingredients and fermentation time. This can be particularly helpful for customizing to your specific needs.

Yes, 100% spelt sourdough is considered a safe and delicious option. Spelt is an ancient grain that is naturally lower in fructans than modern wheat, and the sourdough fermentation further reduces the FODMAPs.