Is bread low FODMAP?
No, not regular wheat or rye bread, which is high in fructans. Traditional sourdough spelt bread and many wheat-free breads are low FODMAP.
Main FODMAP group: Fructans
Wheat, rye and barley are some of the biggest sources of fructans in an everyday diet. Monash University lists breads based on these grains as high FODMAP, with wholemeal and rye bread among the main examples.
Gluten-free is not the same as low FODMAP
The problem is the fructans in the grain, not the gluten. Many gluten-free breads are low FODMAP, but some add inulin (chicory root fiber), honey, apple juice or flours made from legumes, which can push them back into high FODMAP territory. Read the label.
Sourdough is a special case
Traditional sourdough is fermented for a long time, and the yeast and bacteria break down much of the fructan in the flour. That is why some sourdough breads test low FODMAP. Read more on the sourdough bread page.
Serving size matters
A thin slice of white bread contains fewer fructans than a sandwich made with two thick slices of wholemeal. Tested serving sizes are in the Monash University FODMAP app. For other low FODMAP staples, see rice, oats and quinoa.
Low FODMAP swaps
- Traditional sourdough spelt bread
- Wheat-free or gluten-free bread without inulin, chicory root or honey
- Plain rice cakes
- Corn tortillas