Finding a good low FODMAP bread is important when you are on the low FODMAP diet so that you are able to create simple meals.
I often find that people fail on the diet because they overcomplicate it and finding simple switches such as a suitable bread can make life easier. After all, an easier life means less stress which will be great for your irritable bowel syndrome.
In this article I am going to explain how to choose a suitable bread, where you can buy it from or if you fancy making it then I will also be covering some good recipes.
Please note that this article contains affiliate links.
Can you eat bread on the low FODMAP diet?
Some bread is low FODMAP, it all depends on the ingredients and process used.
Bread made with wheat flour is not low FODMAP as wheat contains fructans which are a type of FODMAP. The good news is that you can still have small amounts of FODMAPs on the diet, Monash advise a fodmap serving size of up to 1 and a half slices of wheat bread is allowed.
Sourdough bread is a great example of a bread that may or may not be low FODMAP depending on both the ingredients and process. Traditional sourdough bread is low FODMAP because it is made with spelt flour and fermented in the process. However, if the bread is not fermented for very long or uses a different type of flour, then it may not be low FODMAP.
Is Low FODMAP Bread Gluten Free?
There is a lot of confusion between FODMAPs and gluten, you may even be certain that gluten is a trigger for your IBS. Luckily, this isn’t true.
FODMAPs are carbohydrates and gluten is a protein which does not cause symptoms in people with IBS, it is the FODMAPs that are the issue.
The confusion comes because many foods which contain gluten also contain FODMAPs such as bread, pastry, biscuits and cereals.
You may also find yourself buying ‘gluten free’ bread on the low FODMAP diet because it is also low FODMAP. This is because it has had all of the wheat removed to become gluten free and in doing so it has also removed all of the fructans.
Sourdough bread made traditionally is low FODMAP but not gluten free. In the fermentation process bacteria eats the FODMAPs, meaning that the end product is low FODMAP. But, the gluten content remains the same throughout.
You do need to be careful to check the labels of ‘wheat free / gluten free’ breads and many have added high FODMAP ingredients such as apple, inulin or pear.
Low FODMAP Certified Breads
Some breads are certified low FODMAP and you may see a Monash or a FODMAP Friendly image on them. This can make it easy when scanning the shelves for suitable foods.
Some of these foods do contain FODMAPs, but at a level which has been individually tested to be safe whilst on the low FODMAP diet.
High FODMAP bread list
Please note that the below list is a general list and does not include Monash’s recommendations of allowing some small amounts of high FODMAP foods into the diet. Please check their mobile app guide for the specific FODMAP serving sizes.
- Rye bread
- Wheat flour bread
- Non-traditionally made sourdough bread
- Rye sourdough bread
- Oat bread
Low FODMAP bread list
The below is a list of breads that are generally low FODMAP but please still check the label for added ingredients (scroll down to label reading section).
- Corn bread
- Wheat free / gluten free bread
- Traditionally made sourdough bread
Where can you buy low FODMAP bread?
Low FODMAP breads can be bought in most supermarkets but also your local bakers. I would advise that you opt for larger stores which have more of a variety and bulk buy if needed as bread can be frozen.
When buying sourdough bread look for wording on the packet such as ‘traditionally made’ which indicates that important longer fermentation time or opt for using local bakers where you can ask how the bread has been made.
If you would rather make your bread then continue reading on as I have some amazing low FODMAP recipes for you.
It is important to read the food labels when it comes to bread as there can be multiple FODMAPs lurking!
A list of some high FODMAP ingredients to look for;
8 Low FODMAP bread recipes
If you fancy giving bread making a go then I have the best low FODMAP options for you.
- Rachel Paul’s Sandwich Bread.
- Gluten-free and low FODMAP Bread.
- One for the Irish – Irish Soda Bread.
- Lofo Pantry Low FODMAP Bread.
- Polenta Bread.
- Emma Hatcher’s Gluten Free and Low FODMAP Soda Bread.
- Low FODMAP Banana Bread.
- Traditional sourdough recipe.
Is Low FODMAP Bread Low Carb?
You may be wondering if LF bread is low carb because it does not contain FODMAPs which are carbohydrates. However, this is not the case because other carbohydrates are used in the place of the higher FODMAP ones.
The wheat flour bread that we usually eat contains fructans which are a type of FODMAP and therefore need to be kept within a safe low FODMAP serving size whilst on the diet. How much you need to avoid long-term will depend on your own tolerance level.
Wheat free / gluten free does not always mean low FODMAP and you must read the label to ensure you are not accidentally eating other FODMAP ingredients.