Which White Bread is Low in FODMAP? A Comprehensive Guide

January 13, 2026 •

4 min read

According to Monash University research, one in seven adults worldwide suffers from IBS, and following a low FODMAP diet can significantly help manage symptoms. When navigating this diet, many wonder: which white bread is low in FODMAP? The answer is more nuanced than simply avoiding all wheat, involving portion sizes, preparation methods like sourdough, and checking for sneaky high-FODMAP additives.

Quick Summary

Many white breads are low FODMAP in specific serving sizes, including traditionally fermented sourdough and certified gluten-free varieties. Label reading is crucial to spot hidden high-FODMAP ingredients like inulin.

Key Points

Standard white bread: A 1-slice serving (24g) of regular white wheat bread is considered low FODMAP, but be mindful of portion size to prevent FODMAP stacking.
White sourdough bread: Traditional, long-fermented sourdough made from wheat or spelt is low FODMAP at a larger serving of 2 slices, as the bacteria break down fructans.
Gluten-free isn't always low FODMAP: Many gluten-free breads contain high-FODMAP additives like inulin, honey, or high-FODMAP flours (e.g., coconut flour), so check the ingredients carefully.
Look for certifications: For reliable low FODMAP options, seek out brands like Schär or COBS Bread that are certified by Monash University or FODMAP Friendly.
Be a label detective: Always read the ingredient list for hidden high-FODMAP items such as high fructose corn syrup, inulin, chicory root, and certain fruit concentrates.
Use the Monash app: For the most accurate and up-to-date information on tested products and serving sizes, consult the Monash University Low FODMAP Diet App.

For many following a low FODMAP diet, giving up bread is one of the hardest adjustments. Fortunately, you don't have to eliminate white bread completely. The key is understanding that 'low FODMAP' and 'gluten-free' are not interchangeable terms, and the FODMAP content can be influenced by processing and portion size. This guide will clarify your best choices, helping you find safe and satisfying options.

The Lowdown on Standard White Wheat Bread

Standard white wheat bread contains fructans, a type of FODMAP. While a whole loaf is high in these carbohydrates, Monash University testing has found that small portions are often well-tolerated during the elimination phase.

Safe Portion: One slice (24g) of regular white wheat bread is considered low FODMAP.
The Catch: For most people, a single slice per meal is a safe serving. However, consuming more than one slice at a time can quickly lead to FODMAP stacking and trigger symptoms.
Hidden Culprits: Even within the single-slice portion, it's critical to read the ingredient list. Many commercially produced white breads add high-FODMAP ingredients for flavor, texture, or fiber content. Look out for additives like high fructose corn syrup, inulin, or chicory root fiber.

Why White Sourdough is a Low FODMAP Winner

Traditional white sourdough bread is a hero for many on a low FODMAP diet, offering a more generous serving size. The secret lies in its unique fermentation process, which significantly reduces the FODMAP content.

The Fermentation Advantage

Unlike regular bread, which uses commercial yeast for a quick rise, traditional sourdough relies on a live culture of bacteria and wild yeast. This slow fermentation process, which can take 12 to 72 hours, gives the microorganisms ample time to 'eat' and break down the fructans in the flour. The result is a much lower FODMAP end product, making it tolerable for those with IBS.

What to Look for in Sourdough

When purchasing sourdough, not all loaves are created equal. Some commercial varieties may be 'sourdough style' but use added yeast for speed, bypassing the crucial fermentation stage. To ensure you're getting a truly low FODMAP sourdough:

Check the ingredients for 'sourdough starter' or 'culture' and make sure it doesn't contain commercial yeast.
Buy from a local, artisanal baker who follows traditional methods.
Look for certified products with the Monash University Low FODMAP Certified™ seal.

Serving Size: For white wheat sourdough, the recommended low FODMAP serving size is a more satisfying two slices (109g) per meal.

Navigating Gluten-Free White Breads

While gluten-free (GF) breads are often a go-to for those avoiding wheat, they are not automatically low FODMAP. The term 'gluten-free' simply means the bread contains no gluten protein, which is not a FODMAP. Manufacturers often use alternative flours and additives that may be high in FODMAPs.

Ingredient Scrutiny: Read the labels carefully. Some GF brands add high-FODMAP ingredients like inulin, apple fiber, honey, or high-FODMAP flours (e.g., coconut flour, amaranth flour).
Monash Certification: To take the guesswork out of it, look for products that have been lab-tested and carry the Monash or FODMAP Friendly certification. Companies like Schär and COBS Bread offer certified white GF options.
Safe GF Options: Generally, a plain GF white bread made from low-FODMAP flours like rice, corn, and tapioca starch is a safe bet, with a typical low-FODMAP serving size of two slices.

Low FODMAP White Bread Comparison Table


Bread Type	Low FODMAP Serving Size	Key Factor	What to Look For	What to Avoid
Standard White Wheat	1 slice (24g)	Portion control is crucial.	Short ingredient list; confirm no additives.	High fructose corn syrup, inulin, chicory root.
White Sourdough	2 slices (109g)	Traditional, long fermentation process.	`Sourdough starter` or `culture` on ingredients.	`Yeast` listed as a main leavening agent.
Certified Gluten-Free	1-2 slices (check packaging)	Lab-tested and certified low FODMAP.	Monash University or FODMAP Friendly logo.	High-FODMAP flours (amaranth, coconut, soy), inulin, honey.

Conclusion: Making the Right Choice for Your Gut

Choosing a low FODMAP white bread involves more than a quick glance at the label. For those who tolerate a small amount of fructans, a single slice of standard white bread can be fine. For a more satisfying serving, traditionally fermented white sourdough is an excellent choice, as the fermentation process works in your favor. If you require a gluten-free option, be a diligent label reader or, better yet, rely on certified products that guarantee a low FODMAP content. Your tolerance is what truly matters, so use this guide in combination with resources like the Monash University FODMAP Diet App and your own food diary. This approach empowers you to reintroduce bread into your diet confidently and comfortably.

Visit the official Monash University FODMAP Diet website for the most accurate and up-to-date information.

Frequently Asked Questions

No, not all sourdough is low FODMAP. It depends on the fermentation process. For sourdough to be low FODMAP, it must be traditionally made with a long, slow fermentation using a live starter culture to break down fructans. Avoid 'sourdough style' breads that use commercial yeast for a quick rise.

The low FODMAP diet is not necessarily about eliminating all FODMAPs, but managing the amount you consume. Monash University has found that a small serving of one slice (24g) of white wheat bread is low enough in fructans for most people to tolerate without symptoms.

If you are using standard white wheat bread, you can only have one slice per meal to stay within the low FODMAP serving. However, you can enjoy a two-slice sandwich by using a certified gluten-free white bread or a traditionally made white sourdough bread.

Key high-FODMAP ingredients to watch for on labels include inulin (chicory root extract), high fructose corn syrup, honey, apple juice concentrate, and certain high-FODMAP flours often added to gluten-free bread, such as coconut or amaranth flour.

No. A bread can be gluten-free but still high in FODMAPs if it contains other high-FODMAP ingredients. Many gluten-free products add fibers like inulin or high-FODMAP flours to replace the texture and nutrition of wheat.

You can find certified low FODMAP breads by looking for the Monash University or FODMAP Friendly certification seals on the packaging. Brands like Schär and COBS Bread offer certified products, which are often available at major supermarkets or health food stores.

Both can be suitable. Sourdough offers a larger two-slice serving and may provide other benefits from fermentation, but contains gluten. Certified gluten-free bread is suitable for those who need to avoid gluten and is also low FODMAP. The best choice depends on your specific dietary needs and tolerances.