When you're following the low FODMAP diet for irritable bowel syndrome (IBS) management, finding a bread that fits into your dietary restrictions can be tricky. Many common bread ingredients, like wheat, rye, and high FODMAP fibers such as inulin, can trigger symptoms in people with a FODMAP intolerance.

The goal of this guide is to help you understand what to look for when choosing a low FODMAP bread, which breads can be included in a gut-friendly, low FODMAP diet, and how you can enjoy bread again — without discomfort.

What Is Low FODMAP Bread?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These carbohydrates resist digestion and instead get fermented by the bacteria in your colon. This produces gas, which can be painful for people with IBS. 

Fructan is a FODMAP found in bread and other wheat products. Finding a low FODMAP bread can be one of the biggest low FODMAP diet challenges, but fortunately, there are several ways to determine whether a bread is low FODMAP. 

One of the easiest ways is to look up the specific brand of bread using the FODMAP Friendly or Monash University Low FODMAP Diet apps. These apps regularly test commercially available bread products. If the specific brand of bread you're looking for is listed as low FODMAP in these apps, it's appropriate for the elimination phase of the low FODMAP diet.

Another way to determine whether a bread is low FODMAP is to look at the ingredient list and choose a bread made with low FODMAP ingredients. If any of the ingredients are high FODMAP according to the low FODMAP diet apps, the product should be avoided during the elimination phase of the low FODMAP diet. Keep in mind that even if you're following the FODMAP Gentle Diet (which many people consider an 'easier' version of the low FODMAP diet), you'll still need to avoid most wheat and rye products, as they tend to be very high in fructans.

Finally, look at the portion size. Some breads (such as spelt sourdough) can be part of a low FODMAP diet in small serving sizes. 

Is Regular Bread Low FODMAP?

You may be surprised to learn that regular whole wheat bread can be low FODMAP in very small portion sizes. According to the Monash Low FODMAP App, whole wheat bread is low FODMAP in small serving sizes of 30 grams (about one small slice). 

However, choosing regular wheat bread is often not practical, even if small serving sizes are considered low FODMAP. Most commercially available slices of bread exceed 30 grams. Plus, a single small slice of bread isn't enough for something like a grilled cheese sandwich made with low FODMAP cheese.

In addition to high FODMAP ingredients like wheat and rye, some breads contain hidden high FODMAP ingredients. Inulin and chicory root are often added to bread to increase the fiber content, while honey and high fructose corn syrup (HFCS) are sometimes added to improve the flavor. These ingredients further increase the FODMAP load of bread, which is why many people with IBS develop symptoms like gas, bloating, and abdominal discomfort after eating it.

It's important to note that low FODMAP does not necessarily mean gluten-free. Gluten is a protein, while the fructans in bread are carbohydrates. Some low FODMAP breads (such as traditional sourdough bread) still contain gluten, so they are not appropriate for people with celiac disease. At the same time, some gluten-free breads contain high FODMAP ingredients like inulin and honey. This is why it's important to check the ingredient list for hidden FODMAPs.

Common Types of Low FODMAP Bread

If you're missing bread on the low FODMAP diet, there are plenty of low FODMAP breads available. Here are some to consider trying:

  • Spelt sourdough: Traditional sourdough bread is made using a sourdough starter containing lactic acid bacteria and yeasts. These microbes feed on the carbohydrates (including fructans) in wheat and rye flour, reducing the overall fructan content. Spelt flour is also naturally lower in fructans than other types of wheat. Combined with the fermentation process, this makes spelt sourdough a gut-friendly choice in serving sizes of two slices. 
  • Gluten-free bread: Since gluten-free bread does not contain wheat, rye, or barley, it's typically low in fructans. However, it's still important to check the ingredient list, as gluten-free bread sometimes contains high FODMAP ingredients like inulin and chicory root (to increase the fiber content) or honey (to improve the flavor).
  • Specialty low FODMAP certified breads: Some popular certified low FODMAP breads include Inéwa 100% Spelt Sourdough, COBS Bread LowFOD Loaf, Schär Gluten-Free Bread, and many products from The Grain Escape.

Ingredients to Watch Out For

Still confused about which bread is low FODMAP? Use this handy chart when grocery shopping to tell which ingredients are low FODMAP (and which high FODMAP ingredients to avoid).

Low FODMAP Bread Ingredients

High FODMAP Bread Ingredients 

Sourdough (traditionally fermented wheat or spelt sourdough)

Inulin

Gluten-free flours (rice, oat, cornmeal, quinoa, buckwheat)

Chicory root or chicory root fiber

Potato starch

Fructo-oligosaccharides (FOS)

Tapioca starch

Apple or pear juice/concentrate

Corn starch

Honey

Arrowroot starch

High-fructose corn syrup (HFCS)

Psyllium husk

Agave syrup

Yeast

Sorbitol, mannitol, xylitol (polyols, or sugar alcohols)

Salt

Wheat, rye, or barley (unless sourdough-fermented and portion-controlled)

Water

Some gluten-free flours (like chickpea, soy, coconut, and amaranth flour)

Getting Low FODMAP Bread

If you love eating bread, you're likely searching for ways to buy or make it. Here are some tips for finding low FODMAP bread at the store and for baking your own low FODMAP bread at home. 

How To Find Low FODMAP Bread at the Store

If you're just getting started with the low FODMAP diet, keep these tips in mind:

  • Check ingredient lists: Avoid the high FODMAP ingredients from the table above, such as inulin, chicory root, honey, or HFCS.
  • Look for certified low FODMAP options: Brands with the Monash University Low FODMAP Certified or FODMAP Friendly logo have been tested for FODMAP content.
  • Pay attention to serving size: Some types of bread, such as white wheat bread, multigrain bread, and whole grain wheat bread, can be low FODMAP in very small serving sizes (typically around one slice). However, many grocery store versions of these breads have significantly larger slices than the portions listed in the Monash University Low FODMAP app. Always check the serving size, as even low FODMAP breads can become high FODMAP in larger serving sizes.
  • Test your tolerance level slowly: Not everyone with IBS is sensitive to the fructans in bread. Some people can tolerate small portions of wheat- or rye-based bread, especially if it's sourdough made using traditional methods.
  • Reduce FODMAP stacking: If you plan on eating bread, avoid eating it with high FODMAP ingredients like garlic (however, if you do want to enjoy garlic bread, try making it using garlic-infused olive oil, which is low FODMAP, or use a digestive enzyme supplement like FODZYME, which breaks down the fructans in garlic).

How To Bake Your Own Low FODMAP Bread

Prefer to make your own? You don't need to be an expert baker to make your own low FODMAP bread.

  • Use low FODMAP flours, like rice, corn, quinoa, millet, or buckwheat.
  • Try making your own sourdough starter, which naturally reduces FODMAP content as you let the dough proof.
  • Skip high FODMAP sweeteners like honey and agave.
  • Choose lower FODMAP fiber boosters like psyllium husk, partially hydrolyzed guar gum, ground flax, or chia seeds instead of inulin and chicory root.

Low FODMAP Bread FAQs

Is Sourdough Bread Low FODMAP?

Yes, traditionally fermented spelt and wheat sourdough bread that has been allowed to proof for at least 12 hours is low FODMAP in serving sizes of two slices.

Many who have ruled out celiac disease but still suspect they are gluten sensitive are actually reacting to the fructans in wheat (not the gluten). Sourdough bread contains gluten but is low in fructans, so it can be a great way to learn if you’re reacting to the gluten or fructans in wheat bread. If it’s the fructans, then you don’t need to avoid gluten.

Note: When choosing sourdough, look for breads made with a traditional slow fermentation process. Some large commercial brands use shortcuts that reduce fermentation time, limiting the benefits of a slow fermentation. Local bakeries, small retailers or farmer’s markets are often the most reliable sources of traditional sourdough.

Can I Eat Gluten-Free Bread on a Low FODMAP Diet?

Yes, but check the ingredient list for high FODMAP ingredients, such as inulin, chicory root, honey, and high fructose corn syrup. These ingredients are high FODMAP but are sometimes added to gluten-free breads to improve the fiber content, texture, and flavor.

What Breads Should I Avoid?

In general, avoid breads made with wheat and rye (unless the bread is wheat or spelt sourdough, in which case, small portions of two slices are generally well-tolerated). Additionally, avoid breads with ingredients like inulin, chicory root, honey, and high fructose corn syrup, which are high FODMAP ingredients.

How Much Bread Can I Eat?

It depends on the type of bread. Certified low FODMAP breads can be eaten in portion sizes of two slices. Traditionally leavened sourdough can also be eaten in portion sizes of two slices. Wheat-based breads may be tolerated in small portions of one small slice, but many grocery store bread slices are larger than the low FODMAP serving size.

What's the Difference Between Gluten-Free and Low FODMAP Bread?

Gluten-free bread contains no ingredients from wheat, rye, or barley, but it may still be high FODMAP if it includes ingredients like inulin, chicory root, honey, and high fructose corn syrup. In contrast, some low FODMAP breads still contain wheat (such as spelt sourdough bread), meaning they are not suitable for someone on a gluten-free diet (such as someone with celiac disease or wheat allergy).

Enjoy Bread Again With FODZYME

If you're struggling to find a low FODMAP bread you enjoy, FODZYME can help. FODZYME contains three digestive enzymes, one of which breaks down the fructans found in breads. Digestive enzymes can help you expand your diet with IBS — and who doesn't want to eat more of the foods they love?

When you sprinkle FODZYME on your food (such as a sandwich made from wheat bread), the digestive enzymes immediately start breaking down the FODMAPs (including fructans) so that the FODMAPs are neutralized by the time they reach your colon. This reduces bacterial fermentation and can reduce symptoms like gas, bloating, and abdominal discomfort.

If you don't want to miss out on your favorite breads, try FODZYME today! And if you're still feeling stuck, consider working with a registered dietitian who can support you on the low FODMAP diet.