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Loaf of low fodmap sourdough bread next to a jar of sourdough starter.

Low FODMAP Bread Basics: Sourdough, Gluten-Free & More

Bread is a beloved staple worldwide, and whether it’s a hearty sandwich packed with protein and veggies, or a classic PB and J, it’s a go-to for many people with busy schedules. But if you’re managing irritable bowel syndrome (IBS) or navigating a low FODMAP diet, finding a loaf, bagel, or English muffin that doesn’t leave your gut in knots can be a real struggle. 

But here’s the good news: From tangy, traditionally leavened sourdough to certified low FODMAP breads, there are plenty of delicious, gut-friendly options to choose from. Read on to learn everything you need to know about low FODMAP bread, from what makes it low FODMAP to brands to look for the next time you’re shopping.

Fructans: The Key to Low FODMAP Bread

FODMAPs are short-chain carbohydrates that are poorly absorbed in the digestive tract. Once they enter the large intestine undigested, our gut microbes break them down in a process called fermentation. 

On the one hand, FODMAP fermentation promotes gut health, but on the other hand, it can also trigger bloating, gas, abdominal pain and changes in bowel movements in people with IBS. This is why many IBS sufferers find symptom relief when they eat a low FODMAP diet.

In bread, the main culprit is the fructans, a type of FODMAP found in grains like wheat, rye, and barley. That’s why many gluten-free products made from other types of flour are often low in FODMAPs. However, it’s important to note that gluten-free doesn’t always mean low FODMAP.

Table with a variety of healthy foods like fruits, vegetables, nuts, oil, milk, eggs, fish.
Check out my blog on the low FODMAP diet for everything you need to know about this diet.

Gluten-Free Bread

Gluten is a protein found in wheat, rye, and barley, while fructans are a type of carbohydrate found in those same grains.

You may know of gluten because of its relationship to celiac disease. Celiac disease is an autoimmune condition that results from your body mistakenly thinking gluten is harmful. This results in an inappropriate immune response that damages the small intestine.

In contrast, it’s the fructans that cause digestive problems for people with IBS. 

It’s also important to note that, unlike gluten for people with celiac disease, fructans don’t cause any damage to the intestines. They’re simply a symptom trigger for people with a fructan intolerance.

Gluten-free bread often fits into a low FODMAP diet because it doesn’t use fructan-containing grains like wheat, rye, and barley.  However, some products made from gluten-free grains have high FODMAP ingredients like apple juice concentrate or inulin, making them unsuitable for people following a low FODMAP diet.

By the same token, some low FODMAP bread products (such as traditionally leavened sourdough bread) are not appropriate for people with celiac disease, as they still contain gluten (which must be avoided completely if you have celiac disease).

Sourdough: A Classic Low FODMAP Bread Option

Sourdough bread had its moment during the pandemic, but it isn’t just a delicious way to pass the time—it’s also a lifesaver for those following a low FODMAP diet. Unlike traditional bread, sourdough is made using a slow fermentation process with wild yeast and lactic acid bacteria. Since these microbes feed on the FODMAPs (specifically, the fructans), sourdough is a great low FODMAP bread option.

However, not all sourdough is created equal, and the way it’s fermented is key to whether or not it’s low FODMAP. Look for traditionally leavened sourdough, which typically involves longer fermentation times of 12 to 24 hours. Why does the length of fermentation matter? Well, the longer the wild yeasts and lactic acid bacteria can feed on the fructans, the lower the FODMAP content of the bread will be. If you’re unsure how long a sourdough has been fermented, ask the bakery!

It’s also important to check the ingredient label carefully. Ideally, sourdough should just contain flour, water, and salt. Avoid bread with high FODMAP ingredients like onion, garlic, honey, high fructose corn syrup, apple juice concentrate, or inulin (often added to products to boost their fibre content). Flour type also matters—wheat or spelt (an ancient grain related to wheat but lower in FODMAPs) sourdough can be low FODMAP when fermented properly.

Other Low FODMAP Bread Options

If you’re not into sourdough and find gluten-free breads unpalatable, don’t worry—there are other low FODMAP bread options available.

Wheat Bread

I know what you’re thinking—how is wheat bread low FODMAP when wheat contains fructans?

Well, according to the Monash Low FODMAP Diet app, some wheat breads, such as white wheat bread and 100% whole wheat bread, are low FODMAP at small serving sizes of one slice (24 grams) of bread.

When it comes to wheat bread as a low FODMAP option, portion size is critical. Be sure to check the bread’s serving size on the nutrition label, as many commercially available breads are larger than 24 grams per slice.

Spelt Bread

Spelt bread is made from spelt flour, an ancient grain related to wheat. It contains gluten, so it’s not appropriate for people with celiac disease, but it has a lower fructan content than regular wheat, making it easier for many people with IBS to digest. 

When it comes to spelt bread, it’s all about portion control. According to the Monash University Low FODMAP Diet app, 100% spelt bread is low FODMAP at a serving of 2 slices (70 grams total, or 35 grams per slice). Spelt has a lower fructan content than regular wheat, making it easier for many people with IBS to digest. 

A tip to keep in mind— always check how large a slice of bread is on the nutrition label, as many commercially available breads have slices that are much larger than 35 grams. If a slice of spelt bread is larger than 35 grams, you’ll need to adjust your portion size so that it doesn’t exceed 70 grams total (portions larger than this are higher in fructans, which could result in symptoms).

Other – Bread Made with Non-Wheat Flour

While those of us who grew up in Canada may immediately think of sandwich bread when it comes to bread, so many different types of bread exist throughout the world. Here are some of my favourites:

  • Corn tortillas: Tortillas made from corn flour are naturally low FODMAP and are perfect for wraps and tacos.
  • Cornbread: While traditional recipes may call for high FODMAP ingredients, modified versions made with lactose-free milk and without added honey can work well for those following a low FODMAP diet.
  • Rice paper: A versatile low FODMAP option for making low FODMAP wraps or rolls.
  • Rice wraps: Made from rice flour, these wraps are another great option for burritos.
  • Rice cakes: While rice cakes alone don’t have much substance, they’re a great base for spreads and toppings like peanut butter and avocado.
  • Seed crackers: Check labels for low FODMAP seeds like chia, flax, and pumpkin seeds.
  • Teff injera: A fermented flatbread made from teff flour (often used in Ethiopian cuisine). Check for pure teff versions made without added wheat.

Low FODMAP Bread Brands

If you’re looking for ready-to-eat low FODMAP bread options, I’ve got you covered.  At time of writing, several brands offer low FODMAP-certified breads:

  • Cobs: Offers low FODMAP options like loaves, mini-loaves, and buns, available in select stores across Canada.
  • Schär: A trusted gluten-free brand that also offers low FODMAP options.
  • Little Northern Bakehouse: Their Millet & Chia and Seeds & Grains breads are high-fibre, low FODMAP options (they’re also gluten-free).
  • The Grain Escape: While not all their gluten-free bread varieties are low FODMAP, their seeded bread, white bread, plain bagels, cinnamon raisin bagels, hamburger buns, and hot dog buns are low FODMAP.
  • Inewa: Boulangerie Inewa is a Quebec brand with several certified low fodmap breads, including their 100% spelt bread, 100% spelt bagels, and their spelt and buckwheat sourdough bread. 

Tips for Shopping for Low FODMAP Bread

Navigating the bread aisle on the low FODMAP diet can feel overwhelming—shop like a pro with these tips!

Use the Monash App

Download the Monash Low FODMAP Diet app for up-to-date information on low FODMAP-certified breads, portion sizes, and ingredient guidance.

Look for Low FODMAP Certification Labels

Products labelled as “certified low FODMAP” or “FODMAP Friendly” have been tested and verified to contain low levels of FODMAPs, making them suitable for people following a low FODMAP diet. 

Low fodmap certification symbols indicating a food is lab-tested low FODMAP.

Read Ingredient Labels Carefully

Keep an eye out for hidden FODMAPs, such as:

  • Agave
  • High fructose corn syrup (HFCS)
  • Honey
  • Inulin or chicory root fibre
  • Onion or garlic (commonly added to flavoured breads)
  • Wheat, rye, or barley (unless it’s sourdough that’s been fermented for at least 12 to 24 hours, or is certified low FODMAP)

Look for Longer Fermentation Times

When buying sourdough bread, choose a loaf that’s been traditionally fermented—ideally for at least 12 to 24 hours. The fermentation process reduces the overall FODMAP content by breaking down the fructans in wheat and spelt.

Choose Bread Made with Low FODMAP Gluten-Free Flour

Many flours are naturally low FODMAP, including:

  • Rice flour
  • Potato starch
  • Tapioca starch
  • Cornmeal/corn flour
  • Buckwheat flour
  • Sorghum flour
  • Oat flour
  • Quinoa flour
  • Millet flour

Choose Higher-Fibre Options

To boost the fibre content of your bread, look for gluten-free or traditionally fermented sourdough made with low FODMAP whole grains and seeds, such as:

  • Brown rice
  • Buckwheat
  • Chia seeds
  • Flax seeds
  • Millet
  • Oat bran
  • Pumpkin seeds
  • Quinoa
  • Sunflower seeds

Low FODMAP Bread Recipes

To inspire you culinary creativity, I’ve included a few low FODMAP bread recipes:

Bottom Line

With the right knowledge and tools, enjoying bread on a low FODMAP diet is possible. By understanding low FODMAP ingredients, low FODMAP serving sizes, and low FODMAP bread options like sourdough, spelt, and certain gluten-free breads, you can include bread as a quick lunch or snack without triggering IBS symptoms.

Don’t be afraid to experiment with different types of bread to find out what works best for you. With a little trial and error, you’ll discover new go-to options that fit into a low FODMAP diet.

xoAndrea, RD

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