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THE IBS DIETITIAN

Kirsten Jackson Consultant BSc Hons PG Cert RD

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Low FODMAP bread

by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert 4 Comments

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.

low FODMAP bread

Table of Contents

  • Can you eat bread on the low FODMAP diet?
  • Is Low FODMAP Bread Gluten Free?
  • Low FODMAP Certified Breads
  • High FODMAP bread list
  • Low FODMAP bread list
  • Where can you buy low FODMAP bread?
  • Label Reading
  • 8 Low FODMAP bread recipes
  • Is Low FODMAP Bread Low Carb?
  • Summary

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.

You can read more about sourdough bread and the low FODMAP diet in my article here.

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 β€˜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 β€˜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 β€˜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

8 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?

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.

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.

Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

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.

Filed Under: Low FODMAP diet Tagged With: bread, sourdough bread

About Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

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.

Previous Post: « 35 Vegan Low FODMAP Recipes
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Reader Interactions

Comments

  1. Deanna Staunton says

    at

    I have read your article on gluten free oats but what brand could you suggest that is gluten free that I can purchase and from what store.
    The oats sold in Coles and Woolworths are not gluten free.

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Hi Deanna, we only recommend gluten free oats for people who have a wheat allergy or coeliac disease.

      Reply
  2. Rona Nixon says

    at

    Is it okay to eat wheat bread and if so how many slices?

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      It depends on your own intolerances as everyone will have a different tolerance level.

      Reply

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πŸ§…πŸΉπŸŽ Whilst this article points out 10 common IBS triggers, it's important to note that everyone will have different tolerance levels and there is no 1 cookie cutter diet for people with IBS.

πŸ™ To find out your intolerances it is important to work through the low FODMAP process which will give you specific answers.

πŸ‘€ Read the full article https://www.cosmopolitan.com/uk/body/diet-nutrition/a13057878/foods-to-avoid-ibs/

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πŸ‘‰Anyone else feel like they just can't catch a break from IBS for just one minute? IBS is a debilitating condition that can impact so many aspects of your life, the big and the small things - they can all be a struggle when you have IBS!​​​​​​​​
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πŸ‘ But what if you could fully understand your IBS so you were able to identify your triggers AND improve your gut health so it was less sensitive? This would allow you to get on with tasks big or small without feeling overwhelmed. The Take Control 2.0 approach allows you to look at all aspects of your life to give you back control of your life!​​​​​​​​
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πŸ˜ͺ When following a low FODMAP diet, consuming enough fibre may be challenging as often high fibre foods are restricted. However, eating enough fibre is essential for helping bulk and soften stools! ​​​​​​​​​​​​​​​​
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πŸ™‹πŸΌβ€β™€οΈ I am a huge advocate of the Mediterranean diet because it is repeatedly shown to be the best option for our health regardless of what is studied. AND especially in gut health.

πŸ’© Including wholegrain, oily fish, plenty of veggies, fruits, nuts and olive oil is easy with a few tweaks to any diet!

βœ… Swap your white carbs to brown
βœ… Add 2 portions of fish per week - one should be oily like mackerel or salmon
βœ… Eat the rainbow with fruit and veg
βœ… Snack on nuts
βœ… Switch your oil to olive oil

πŸ’©πŸ’© What could you do this week to make your diet more in line with the Mediterranean diet? comment below πŸ‘‡
DO YOU MOVE FOR YOUR GUT HEALTH? Comment below πŸ‘‡β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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πŸ₯΅ We get told that the more intense we exercise, the better. But exercising intensely can trigger our IBS, making us feel confused about the best way to stay healthy and control our symptoms. ​​​​​​​​
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πŸ€” In reality, people like to over complicate exercise. This is why we use the term 'movement' in the Take Control method. Avoid the confusion and keep it simple by going for a daily 30 min gentle walk and you will see the benefits!​​​​​​​​
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πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​​​​​​​​​
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πŸ˜” When you have IBS, you may feel that how you come across appears rude at times. IBS impacts every area of your life and you can feel you are constantly having to cover it up. Over time, this style of 'coping' can leave you feeling pretty isolated.​​​​​​​​
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πŸ™ Instead of treading water with your symptoms, use research proven methods such as the low FODMAP diet process and mindfulness (part of the Take Control approach) to move forward with your symptoms and regain confidence in yourself and your social life!​​​​​​​​
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πŸŽ‰ πŸŽ‰ I am giving away a FREE IBS morning routine guide which you can download via the link in my bio.​​​​​​​​
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#ibs #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #chronichealth
⏩ Do you suffer from bloating? Comment below πŸ‘‡β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
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🀰 Bloating is a common symptom for those suffering with uncontrolled IBS. Having bloating which is unpredictable and there everyday will make you feel tired, impact your relationship with your body and give you real anxiety about eating food.​​​​​​​​
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⏩ Instead of suffering with unpredictable bloating try the Take Control 2.0 approach of using the low FODMAP diet to identify your dietary triggers. By doing this, you can avoid foods which cause you bloating and start to feel more confident in your body.​​​​​​​​
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πŸŽ‰ Would you like to start the day in a way which would benefit your gut? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​
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#ibsbloattips #ibsbloat #ibs #ibsdiet #ibsmanagement #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree #gutinstinct #healthygut #ibsd #ibsmanagement #ibssymptomrelief #ibshelp
WHAT WOULD YOU ADD? Comment below πŸ‘‡ ​​​​​​​​​​​​​​​​
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😣 IBS is a condition that others cannot see. As humans, we struggle to understand or truly believe in things that we can't touch, hold or see. As a result, IBS sufferers often feel quite alone.⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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πŸ˜‡ IBS is estimated to affect 5-10% of the worldwide population - so you really aren’t alone! Follow the Take Control process of finding a community to support you - there are lots of online forums where you can chat and share your worries with other people who completely understand. ​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #mumlife #dubaimom #constipation #chronicpain #chronicallyunwell #women'shealth #ibswishes
⁉️ Have you heard of these symptoms before?

😳 Both of these symptoms can be caused by a few things and one of them is bowel cancer. But we don't know based on symptoms alone so please go and get checked.

🩸Blood can appear on a toilet tissue, in the toilet bowl or it can look like part or all of your stool is black.

βš–οΈ Unexplained weight loss means that you have lost weight despite eating adequate calories and not really changing your exercise routine. It can be common in IBS to lose weight but this is due to eating less food and so it is explainable.

πŸ™πŸ™ If you have either of these symptoms please see your doctor to get checked, don't take the chance.

#bowelcancer #cancer #theibsdietitian
😭 Can you relate? Comment belowπŸ‘‡πŸ‘‡β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹β€‹
😫 Suffering from IBS can be difficult and burdensome especially when trying to go about your daily life. IBS is a condition that cannot be seen which makes it even more difficult for others to understand and can often feel very isolating😒. 

πŸ‘‰ Instead of keeping this condition to yourself, adopt the Take Control principle of community and get support from people who also have this condition. You can do this by opening up to friends (1 in 10 people have this!) or joining  online FB groups - this way you won't feel so alone in your fight! 
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​

#ibs diet #ibsbehindthescene ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #dubaidietitian #londondietitian #dubailife #dairyfree #prebiotics
πŸ€” WHICH ONES DID YOU KNOW? Comment below πŸ‘‡ ​​​​​​​​​​​​​​​​
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😞 IBS is a very complex disorder to navigate by yourself. It’s more than just altering your diet, a lot of factors are at play with your IBS. Trying to work out what triggers your IBS is an absolute mind field.​​​​​​​​​​​​​​​​
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Adopting the Take Control Method, where the 4 pillars of IBS relief are all addressed (diet, movement, mental health and sleep), has helped so many of my clients to achieve that ultimate symptom relief because it considers EVERYTHING, not just what you out in your mouth.​​​​​​​​​​​​​​​​
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πŸŽ‰ πŸŽ‰ Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
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