This article will answer one of the most common questions: What Bread is Low FODMAP? You will find a list and a detailed explanation to help you choose the right low-FODMAP bread for you.
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🍞 Bread and FODMAPs
There is confusion between the FODMAP diet and the gluten-free diet. The gluten-free diet is not part of the FODMAP diet. Therefore avoiding gluten is not necessary.
However, the confusion results from the fact that the fructan group is one of the FODMAP groups that you limit during the elimination phase of the FODMAP diet. Fructans are one of the carbohydrates that can cause gastrointestinal upset, and it is present in grains such as wheat, rye, and barley which all contain gluten.
That’s why it is important to understand that avoiding gluten and limiting fructans is not the same thing. People with celiac disease usually can’t consume any amount of products that contain gluten and need to be careful of cross-contamination, while people who are following the FODMAP diet can eat products with small amounts of fructans.
🥖 Can I eat wheat bread on the low FODMAP diet?
Wheat is one of the grains that contains fructans, the carbohydrate that can upset your stomach. Therefore, it is not advised to consume large amounts of wheat during the elimination phase of the FODMAP diet.
However, the good news is that you don’t need to avoid bread completely.
Monash University has conducted tests on a range of wheat-containing products, including bread varieties. Some types of wheat bread can be consumed in moderation during the elimination phase.
This information comes from the Monash University App, which I highly recommend you download as they often update their information about the low fodmap ingredients according to the latest research.
The following wheat-based bread types have a safe low FODMAP content:
- Whole wheat bread: 1 slice of 24 grams is low FODMAP.
- White wheat bread: 1 slice of 24 grams is low FODMAP.
- Cornbread: 1 slice of 35 grams is low FODMAP.
- White Wheat Tortilla: 1 tortilla or 35 grams is low FODMAP
- English muffins: 1 muffin of 67 grams is low FODMAP
💬 Is sourdough bread low-FODMAP?
Sourdough bread is lower in FODMAPs than bread made with yeast, and that’s because the fermentation process used to make sourdough bread reduces its fructan content.
According to the Monash App, the following sourdough bread types have a safe low FODMAP content:
- Whole wheat sourdough bread: 2 slices per meal or 97 grams is low FODMAP
- White wheat sourdough bread: 2 slices per meal or 109 grams is low FODMAP
- Oat sourdough bread: 1 slice or 26 grams is low FODMAP
- Sourdough Spelt bread: 2 slices per meal or 52 grams is low FODMAP
For oat sourdough, the app says that a serving of 2 slices contains a moderate amount of FODMAPs. If you are in the elimination phase it would be best to stick to the above-mentioned portions, however, always test it for yourself to see what works better for you.
If you are getting your sourdough bread from a store, make sure to ask if it’s made using traditional techniques, because otherwise, it might not be low FODMAP.
💭 Is gluten-free bread low-FODMAP?
Depending on the ingredients, gluten-free bread can be low FODMAP.
However, sometimes ingredients that are high in FODMAPs are added to gluten-free bread.
Some high-FODMAP ingredients that are often added to gluten-free baked goods include inulin, fructose, or chicory fiber. Some high-fodmap flours that are often used in gluten-free baking are amaranth flour and lupine flour. This Guide to Low FODMAP Flour will help you find out what flour types you can have on a low FODMAP diet and which ones you should avoid.
When buying gluten-free bread make sure to always read the ingredient label.
The following gluten-free brands have been tested by Monash University to be low-FODMAP:
Schär
- Artisan baker white bread
- Artisan baker multigrain bread
- Artisan baker 10 grains & seeds bread
- Deli-style bread sourdough
And a few bake-off bread types such as:
- Kaiser rolls
- Ciabatta rolls and ciabatta multigrain rolls
- Mehrkornbrötchen
- Sandwich rolls
- Hotdog rolls
- Mini baguette
- Hamburger Buns
Schnitzer
- Gluten-free baguette classic
- Gluten-free baguette grainy
- Gluten-free rustic bread
- Gluten-free classic bread
- Gluten-free panini classic
- Gluten-free panini grainy
The Grain Escape
- Gluten-Free Whole Wheatless Bread
- Plain Bagels
- Hamburger buns
- Hot Dog Buns
- Cinnamon Raisin Bagels
COBS Bread
The brand COBS bread has a low FODMAP line of products called LowFOD™. The following bread types are listed in the Monash App as low FODAMP:
- LowFOD™ Loaf
- LowFOD™ Bun
- LowFOD™ Mini loaf
🔖 Summary
In the elimination phase, it is safe to eat gluten-free bread that doesn't contain high fodmap ingredients and flour, sourdough bread, and small amounts of wheat bread.
The Monash App is a great resource to learn more about the FODMAP content in some ingredients.
However, it’s always best to test it yourself because your tolerance is what matters the most. The app is only there for general guidelines.
📕 More Low FODMAP Resources
Please comment below if this guide was useful to you or if you detect any inaccuracies.
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