The low FODMAP diet involves temporarily reducing fermentable carbohydrates to help manage symptoms associated with digestive conditions like Irritable Bowel Syndrome (IBS). Giving up staple foods like bread presents one of the biggest challenges of this diet. While traditional bread is often restricted, safe options do exist that allow individuals to enjoy bread without triggering digestive discomfort. Understanding which breads are safe and how much of them to eat is key to successfully navigating the low FODMAP diet. This guide provides clarity on finding compliant bread choices and managing serving sizes.
Why Standard Bread Is High in FODMAPs
Traditional bread, especially varieties made with wheat, contains high levels of the FODMAP known as fructan. Fructans are a type of oligosaccharide that is poorly absorbed in the small intestine. These undigested chains travel to the large intestine, where they are rapidly fermented by gut bacteria, leading to gas, bloating, and pain. The quick-rise methods used in modern commercial bread production do not allow sufficient time for the fructans to break down. Standard bread dough typically uses baker’s yeast and undergoes a short proofing period, leaving the majority of the fructans intact. It is the fructan content, not the gluten protein, that causes digestive issues for most people with IBS.
Specific Low FODMAP Bread Options and Serving Sizes
The good news for bread lovers is that two primary categories of bread are generally considered low FODMAP: traditionally prepared sourdough and many certified gluten-free options. These breads achieve low FODMAP status through different production methods and ingredient bases.
Traditionally prepared sourdough bread, even when made with wheat or spelt flour, is safe due to its long fermentation process. The yeast and lactic acid bacteria in the sourdough starter actively consume and break down the fructans during the slow rise. Studies have shown this fermentation can reduce fructan content significantly, resulting in a product that is significantly lower in FODMAPs than quick-rise loaves. Commercially produced sourdough with a short fermentation time may not be low FODMAP.
Low FODMAP serving sizes for sourdough are often generous, allowing for two slices of white wheat sourdough (approximately 109 grams) or whole wheat sourdough (around 97 grams). Similarly, 100% spelt sourdough has a recommended low FODMAP serving of two slices, or about 82 grams. These amounts are based on testing by Monash University.
The second safe option is certified gluten-free bread, which is low FODMAP because it is made from alternative flours that are naturally low in fructans. These flours typically include rice, corn, tapioca, millet, or sorghum. However, the term “gluten-free” does not automatically mean “low FODMAP,” as manufacturers sometimes add high-FODMAP ingredients for texture and flavor.
Low FODMAP serving sizes vary slightly among gluten-free products. White gluten-free bread has a low FODMAP serving of two slices, or 62 grams. However, a multigrain gluten-free loaf may only be low FODMAP at a one-slice serving of 32 grams, due to the potential for higher FODMAP content in some grains or added fibers. Exceeding the tested limit, even for a safe bread, can push the overall fructan load into a symptom-triggering range.
Hidden High FODMAP Ingredients to Avoid
When selecting any bread, including gluten-free or commercial sourdough, careful label reading is necessary to avoid hidden high-FODMAP additives. These ingredients are frequently included in processed foods and can easily negate the benefit of a low-FODMAP base flour.
Specific sweeteners are a common source of hidden FODMAPs in commercial bread products. Ingredients high in fructose or other FODMAPs include:
- Honey
- High-fructose corn syrup
- Molasses
- Agave syrup
- Fruit juice concentrates
Even if the primary flour is low FODMAP, the addition of these sweeteners can make the final product unsuitable.
Fiber additives and thickeners are another category of ingredients to watch for. Inulin, chicory root extract, and fructooligosaccharides (FOS) are concentrated sources of fructans added to boost the fiber content of breads. High-FODMAP flours should also be avoided in the elimination phase:
- Bean flour
- Lentil flour
- Amaranth flour
- Coconut flour
Always look for the Monash University Low FODMAP Certified logo for a guaranteed safe choice.