Low FODMAP bread

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.

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.

Can you eat bread on the low FODMAP diet?

Yes you can eat bread on the low FODMAP diet.

However, the type of bread allowed on the low FODMAP diet will depend on the ingredients and how it is made.

For example, Monash University FODMAP app states that just 1 and a half slices of regular wheat bread is allowed. This is due to the wheat content which contains fructans.

Traditional wheat and spelt sourdough bread are great examples of a bread that is not limited on the low FODMAP diet.

Traditional sourdough bread is low FODMAP because it is made by fermenting the flour which results in a low FODMAP end product.

It is important to note that shop commercially made sourdough bread is not made with a long fermentation

You can read more about Sourdough bread in our other article ‘is sourdough bread low FODMAP?‘

Is gluten free bread low FODMAP?

Not all gluten free bread is low FODMAP.

There is a lot of confusion between FODMAPs and gluten. You can read more about gluten and IBS in our article: ‘Does a gluten free diet help with IBS?‘

Fructans are a type of FODMAP found in wheat and gluten is a type of protein found in wheat.

Many ‘foods which contain gluten also contain FODMAPs such as bread, pastry, biscuits and cereals. ‘Gluten free’ foods are generally low FODMAP because the wheat has been removed.

But not all gluten free foods are low FODMAP and not all gluten containing foods are high FODMAP.

Sourdough bread is low FODMAP but not gluten free.

Some gluten free breads contain 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 smaller 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 spelt or wheat 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.

Label Reading

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;

• Inulin
• Apple
• Pear
• Honey

9 Low FODMAP bread recipes

If you fancy giving bread making a go then I have the best low FODMAP options for you.

1. Rachel Paul’s Sandwich Bread.
2. Gluten-free and low FODMAP Bread.
3. One for the Irish – Irish Soda Bread.
4. Lofo Pantry Low FODMAP Bread.
5. Polenta Bread.
6. Emma Hatcher’s Gluten Free and Low FODMAP Soda Bread.
7. Low FODMAP Banana Bread.
8. Traditional sourdough recipe.

Is Low FODMAP Bread Low Carb?

Bread is a carbohydrate based food and so regardless of its ingredients it is generally contains a high carb content.

Summary

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.