Is sourdough bread low FODMAP?
It depends on how it is made. Traditionally fermented sourdough, especially spelt, is low FODMAP. Quick sourdough-style breads may still be high.
Main FODMAP group: Fructans
Traditional sourdough is made with a starter of wild yeast and bacteria and left to ferment for many hours. During that time, the yeast and bacteria feed on carbohydrates in the flour, including fructans. Monash University found that this process lowers the FODMAP content enough for some sourdough breads, including spelt sourdough, to test low FODMAP.
Not all sourdough is equal
Many supermarket loaves labeled “sourdough” are made quickly with added baker’s yeast or sourdough flavoring, so the fructans are not broken down. Ingredients such as honey or inulin can also make a sourdough high FODMAP. Monash has found that some sourdough breads still test moderate to high.
How to choose
Look for a short ingredient list: flour, water, salt and starter. Ask your baker how long the dough is fermented. Serving size still matters, so check the Monash University FODMAP app for tested breads and portions.
Compared with regular bread
Most standard wheat and rye breads are high in fructans. Read more on the bread page.
Low FODMAP swaps
- Traditional sourdough spelt bread
- Wheat-free or gluten-free bread without inulin or honey