You may be wondering if sourdough bread is low FODMAP?
Bread is staple part of the diet you will likely miss when doing the low FODMAP process. In this article I will explain which breads you CAN have.
Although many breads contain high FODMAP ingredients such as honey, apple and inulin, there are also suitable options out there.
Having a good knowledge on how a loaf of bread has been made will allow you to include this staple in your low FODMAP journey.
Table of Contents
Is Sourdough Bread Low FODMAP?
Sourdough bread is low FODMAP when made traditionally. There are 2 main reason behind this.
Firstly, the ‘proving’ time for the bread is usually over 12 hours. During this time, there is a fermenting process which feeds on the FODMAPs (1).
Secondly, spelt flour is traditionally used. This flour naturally contains lower levels of FODMAPs in comparison to your regular wheat (1).
Is All Sourdough Bread Low FODMAP?
You need to be aware that not all sourdough bread is low FODMAP.
Some commercially bought products do not follow the traditional process outline above. You you may therefore find that shop bought sourdough is high FODMAP.
Firstly, you need to find out how it was made. Commercial products tend not to have been proved for a long enough time. This means the FODMAP content will still be too high for you.
Your best bet is to support local, smaller bakers who usually make their bread the traditional way. OR make your own.
Secondly, what type of sourdough bread is it and in what country?
Spelt sourdough bread from Australia and the UK is low FODMAP but spelt sourdough from the USA contains fructose and fructans. This makes it too high in FODMAPs when you exceed 1 slice (2).
Oat sourdough bread contains ‘moderate’ amounts of FODMAPs. You should be safe with a portion of 2 slices (52g) (2).
Although you can still eat these breads in moderation, be aware of FODMAP stacking.
You can read more about FODMAP stacking here.
Lastly, remember that you need to check for other high FODMAP ingredients such as honey, seeds and inulin.
What Other Bread is low FODMAP?
It may surprise you that there are a number of other low or moderate FODMAP bread options. Again, you need to know your ingredients!
Low FODMAP Bread
- Millet bread
- Corn bread
- Spelt bread
Other Breads That ‘May’ Be Low FODMAP
Gluten free bread may or may not be low FODMAP. Remember that gluten is not a FODMAP and we need to check the other ingredients in the bread.
Everyday white or brown bread contains moderate levels of FODMAPs. This means it is safe to have up to 1.5 slices.
Some sourdough bread is low FODMAP and provides a useful filling food whilst on the diet. There are also a few other ways to get bread into your diet when following this process.
Just be sure to always check the ingredients, portion size and manufacturing process.
Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.
Nice article BUT I need a list of low FODMAP sourdough breads. Thanks