Is Bread Low FODMAP?

Is Bread Low FODMAP?

Regular wheat bread is HIGH FODMAP. At a typical serving of 2 slices (49g), wheat bread contains high levels of fructans that trigger IBS symptoms in most sensitive individuals. Even 1½ slices (36g) is considered moderate FODMAP. Only 1 slice (24g) of wheat bread is low FODMAP - an impractically small serving for most meals.

However, there are low FODMAP bread alternatives:

• Gluten-free bread (made from rice, corn, or other low FODMAP flours): 2 slices typically low FODMAP
• Authentic sourdough bread (long-fermented wheat or spelt): 2 slices (72g) low FODMAP
• Specialty low FODMAP breads (certified brands): Follow package serving sizes

For most people following a low FODMAP diet, switching to gluten-free bread or authentic sourdough is essential for managing symptoms while still enjoying sandwiches and toast.

Safe Serving Size

According to Monash University:

• Wheat bread is HIGH FODMAP at standard servings (2 slices)
• Authentic sourdough with long fermentation is LOW FODMAP at 2 slices
• Gluten-free bread varies by brand, but most are low FODMAP at 2 slices

The dramatic difference between regular wheat bread and low FODMAP alternatives makes choosing the right bread crucial for IBS management.

Why Is Wheat Bread High FODMAP?

Wheat flour contains fructans, chains of fructose molecules that humans cannot fully digest. When fructans reach the colon, gut bacteria ferment them, causing:

• Gas and bloating
• Abdominal pain and cramping
• Diarrhea or constipation
• General digestive discomfort

The Problem with Modern Bread-Making

Modern commercial bread-making uses:

• Fast-rising yeast for quick production (1-3 hours total)
• Short fermentation that doesn’t break down fructans
• Commercial additives to speed up the process

This quick process means fructans remain intact in the final bread, making it high FODMAP.

Why Sourdough Is Different

Traditional sourdough uses:

• Wild yeast and bacteria from a sourdough starter
• Long fermentation (12-24+ hours)
• Lactic acid bacteria that consume fructans during fermentation

This lengthy process breaks down up to 90% of fructans, making properly fermented sourdough low FODMAP despite being made from wheat.

Low FODMAP Bread Options

1. Gluten-Free Bread

Low FODMAP: Yes, typically 2 slices (check ingredients)

Gluten-free bread made from rice flour, corn flour, potato starch, or tapioca starch is naturally low in FODMAPs.

What to look for:

• Main ingredients: rice flour, corn starch, potato starch, tapioca
• No high FODMAP additives

What to avoid:

• Inulin or chicory root fiber (high FODMAP)
• Honey (high FODMAP)
• Onion or garlic powder
• Apple juice concentrate
• High FODMAP grains (wheat, rye, barley)

Popular low FODMAP brands:

• Schär - Wide variety of gluten-free breads
• Udi’s - Gluten-free sandwich bread
• Canyon Bakehouse - Gluten-free bread (check ingredients)
• COBS Bread LowFOD™ - Certified low FODMAP (Canada, US)
• Bakers Delight LowFOD™ - Certified low FODMAP (Australia, NZ)
• BFree - Gluten-free breads (various countries)

Texture note: Gluten-free bread is often denser and crumblier than wheat bread. Toasting improves texture and taste.

2. Authentic Sourdough Bread

Low FODMAP: Yes, 2 slices (72g) if properly fermented

Wheat or spelt sourdough bread made with traditional long fermentation (12+ hours) is low FODMAP because bacteria break down fructans during rising.

How to identify authentic sourdough:

• Made with sourdough starter (not just commercial yeast)
• Fermented for 12-24+ hours
• Tangy, complex flavor
• Dense, chewy texture with irregular holes
• Usually from artisan bakeries, not supermarkets

Certified low FODMAP sourdough brands:

• The Pocket Storehouse (Australia) - Authentic Wheat Sourdough
• Inéwa (Canada) - 100% Spelt Sourdough
• COBS Bread - LowFOD™ products

Important: Most commercial “sourdough” breads use shortcuts and are NOT low FODMAP. See our sourdough guide for details.

3. Specialty Low FODMAP Breads

Some brands make bread specifically formulated to be low FODMAP:

• LowFOD™ bread (COBS Bread, Bakers Delight) - Uses modified wheat with reduced FODMAPs
• Gluten-free low FODMAP certified - Look for Monash certification logo
• Ancient grain breads - Some spelt breads fermented properly

Always check labels and look for low FODMAP certification when possible.

4. Homemade Low FODMAP Bread

Make your own using:

• Gluten-free flour blends (rice flour, tapioca starch, potato starch)
• Or start a sourdough starter for authentic fermented bread

Homemade options ensure you control all ingredients and fermentation time.

Types of Bread to Avoid

Regular Wheat Bread (White, Whole Wheat)

High FODMAP: Fructans All standard wheat breads are high FODMAP at typical servings:

• White bread
• Whole wheat bread
• Wheat sandwich bread
• Honey wheat bread
• Oat bread (if contains wheat)

Multigrain Bread

High FODMAP: Fructans, GOS Contains multiple grains, often including wheat, rye, and legumes, making it high FODMAP from multiple sources.

Rye Bread

High FODMAP: Fructans Rye is very high in fructans, even higher than wheat. Avoid entirely during elimination.

Sprouted Grain Bread

Unclear/Likely High FODMAP Sprouted grain breads (like Ezekiel bread) haven’t been tested by Monash, but they contain wheat, barley, and legumes - all high FODMAP sources. Avoid during elimination.

Pita Bread, Naan, Flatbreads

High FODMAP if wheat-based These are typically made with wheat flour and are high FODMAP. Look for gluten-free versions instead.

Bagels, English Muffins (Wheat)

High FODMAP: Fructans Wheat-based bagels and English muffins are high FODMAP. Choose gluten-free versions.

Tips for Eating Bread on a Low FODMAP Diet

1. Always Read Ingredient Labels

Even gluten-free bread can contain high FODMAP ingredients:

• Inulin/chicory root fiber - High FODMAP, often added to gluten-free products
• Onion/garlic powder - High FODMAP
• Honey - High FODMAP (high fructose)
• Apple juice concentrate - High FODMAP
• Molasses - High FODMAP in large amounts

Stick to breads with simple, recognizable ingredients.

2. Toast Your Bread

Toasting gluten-free bread:

• Improves texture (less crumbly)
• Enhances flavor
• Makes it easier to spread toppings
• May be slightly easier to digest

3. Choose Low FODMAP Toppings

Make sure your toppings don’t add FODMAPs:

Low FODMAP spreads:

• Peanut butter or almond butter (2 tablespoons)
• Lactose-free butter or margarine
• Lactose-free cream cheese
• Jam or jelly (1-2 tablespoons, check sugar content)
• Mashed avocado (1/8 whole avocado per serving)

Low FODMAP sandwich fillings:

• Turkey, chicken, ham, roast beef (watch for added garlic/onion)
• Tuna or chicken salad (make with mayo, no onion/celery)
• Eggs (fried, scrambled, hard-boiled)
• Lactose-free cheese (cheddar, Swiss, mozzarella)
• Lettuce, tomato, cucumber, carrots, bell peppers
• Pickles (check ingredients)

Avoid high FODMAP toppings:

• Honey
• Hummus (chickpeas are high FODMAP)
• Avocado (limit to 1/8 whole)
• Cream cheese (contains lactose unless lactose-free)
• Deli meats with garlic/onion seasoning

4. Measure Your Servings

Two slices of gluten-free bread or sourdough is the tested low FODMAP serving. Don’t assume 3-4 slices will be okay, as FODMAPs can stack.

5. Store Bread Properly

Gluten-free bread:

• Keep refrigerated or frozen (less preservatives than wheat bread)
• Slice before freezing so you can toast individual slices
• Use within a few days of opening for best texture

Sourdough bread:

• Room temperature for 2-3 days
• Freeze for longer storage
• Refresh by warming in the oven

6. Make Your Sandwich Open-Faced

Use only 1 slice of bread as a base and pile on low FODMAP toppings. This:

• Cuts bread consumption in half
• Adds more vegetables and protein
• Reduces overall FODMAP load

7. Try Bread Alternatives

Sometimes you don’t need bread at all:

• Lettuce wraps - Use large lettuce leaves instead of bread
• Rice cakes - Low FODMAP, crunchy alternative
• Corn tortillas - Low FODMAP (1-2 small tortillas)
• Rice paper wraps - For fresh spring rolls
• Gluten-free crackers - Check ingredients

Low FODMAP Bread Recipes & Meal Ideas

Low FODMAP Breakfast Toast Ideas

1. Peanut Butter Banana Toast

• 1-2 slices gluten-free bread, toasted
• 2 tablespoons peanut butter
• 1/2 firm banana, sliced
• Cinnamon

2. Avocado Egg Toast

• 1-2 slices gluten-free or sourdough bread, toasted
• 1/8 avocado, mashed
• Fried or poached egg
• Salt, pepper, red pepper flakes

3. Lactose-Free Cream Cheese & Jam

• 1-2 slices gluten-free bread, toasted
• Lactose-free cream cheese
• Low FODMAP jam (strawberry, raspberry)

Low FODMAP Sandwich Ideas

1. Turkey & Cheese

• 2 slices gluten-free bread
• Sliced turkey breast
• Lactose-free cheddar or Swiss cheese
• Lettuce, tomato, cucumber
• Mayo or mustard

2. Tuna Salad

• 2 slices gluten-free bread
• Tuna mixed with mayo, lemon juice, salt, pepper
• Lettuce, tomato

3. Egg Salad

• 2 slices gluten-free bread
• Hard-boiled eggs mashed with lactose-free mayo, mustard
• Salt, pepper, fresh dill
• Lettuce

4. Grilled Cheese

• 2 slices gluten-free bread
• Lactose-free cheese (cheddar works best)
• Lactose-free butter for grilling

Low FODMAP French Toast

• 2 slices gluten-free or sourdough bread
• 2 eggs beaten with lactose-free milk
• Vanilla extract, cinnamon
• Fry in butter
• Top with maple syrup and berries

Gluten-Free Bread vs. Wheat Bread: Nutrition

While wheat bread has slightly more protein, the difference is minimal and can be made up with protein-rich toppings. The key benefit of gluten-free bread for IBS is symptom management.

What About Reintroducing Wheat Bread?

During the reintroduction phase, you can test your tolerance to fructans using wheat bread:

Reintroduction protocol:

1. Start with 1 slice of wheat bread on its own (no other FODMAP sources)
2. Monitor symptoms for 24-48 hours
3. If no symptoms, try 1.5 slices a few days later
4. If symptoms occur, note your threshold and avoid wheat bread
5. Find your personal tolerance - some people tolerate small amounts occasionally

Remember: Even if you can tolerate some wheat bread, you may need to limit frequency and portion size to manage symptoms long-term.

Frequently Asked Questions

Is white bread or whole wheat bread better for IBS?

Both are high FODMAP due to wheat fructans. White bread is lower in fiber, which may be easier to digest during flares, but both should be limited on a low FODMAP diet.

Can I eat toast if I can’t eat fresh bread?

Toasting doesn’t change FODMAP content. If fresh wheat bread is high FODMAP, toasted wheat bread is still high FODMAP. However, toasting gluten-free bread improves its texture.

Is sourdough bread gluten-free?

No, most sourdough is made from wheat or spelt and contains gluten. However, authentic sourdough is low FODMAP despite containing gluten. Some bakeries make gluten-free sourdough, but it’s less common.

Why do I still react to gluten-free bread?

Possible reasons:

• The bread contains high FODMAP ingredients (inulin, onion powder, etc.)
• You’re sensitive to one of the gluten-free flours (corn, rice)
• The toppings contain FODMAPs
• You have a separate gluten or wheat allergy (unrelated to FODMAPs)
• You’re experiencing symptoms from other foods

Is gluten-free bread healthier than wheat bread?

Not necessarily “healthier” in general, but it’s better for managing IBS symptoms. Some gluten-free breads are lower in nutrients and higher in refined starches, but many are now fortified. Focus on FODMAP content for symptom management.

Can I make my own low FODMAP bread?

Yes! You can make gluten-free bread using low FODMAP flour blends, or start a sourdough culture for authentic long-fermented bread. Homemade ensures you control all ingredients.

Does freezing bread affect FODMAP content?

No, freezing doesn’t change FODMAP levels. Feel free to freeze bread for longer storage.

Are croutons and breadcrumbs low FODMAP?

It depends on what they’re made from:

• Wheat croutons/breadcrumbs: High FODMAP
• Gluten-free croutons/breadcrumbs: Low FODMAP (check ingredients)

Look for gluten-free options or make your own from gluten-free bread.

The Bottom Line

Regular wheat bread is high FODMAP at typical servings (2 slices) and should be avoided during the low FODMAP elimination phase. Only 1 slice of wheat bread is considered low FODMAP - too little for most meals.

Fortunately, excellent alternatives exist:

• Gluten-free bread made from rice, corn, or other low FODMAP flours (2 slices typically safe)
• Authentic sourdough bread with long fermentation (2 slices safe)
• Certified low FODMAP breads from specialty brands

By choosing the right bread and being mindful of toppings, you can continue enjoying sandwiches, toast, and bread-based meals without triggering IBS symptoms.

Read labels carefully, toast gluten-free bread for better texture, and experiment with different brands to find your favorites. With the right low FODMAP bread, you won’t have to sacrifice taste or convenience while managing your digestive health.