What is the best bread for low FODMAP diet?

Since the main FODMAP found in bread is fructan, any bread that is low in fructans should be safe for a low FODMAP diet. This includes sourdough bread, white bread (in small amounts), and gluten-free bread that does not contain high FODMAP ingredients .

What is the easiest bread to digest for IBS?

Sourdough bread and gluten-free bread are the best types of bread for people with IBS. The lengthy fermentation process used to make traditional sourdough bread reduces the amount of fructans, which are the kind of carbohydrates in bread that cause IBS symptoms.

What is a low Fodmap bread serving size?

Low FODMAP Bread Serving Sizes You can still enjoy a slice of toast in the morning or a low FODMAP sandwich for lunch, as long as you follow these serving sizes: White wheat bread: 1 slice or 35 grams . White wheat sourdough: 2 slices or 109 grams. Whole wheat sourdough: 2 slices or 97 grams.

Is Pepperidge Farm sourdough bread low FODMAP?

No. This product is not low FODMAP as it lists 1 ingredient that is likely high FODMAP at 1 serving and 2 ingredients that could be moderate or high FODMAP depending on source or serving size.

How can you tell if bread is low FODMAP?

The easiest way to choose a low-FODMAP bread is to pick a product that has been laboratory-tested and certified low FODMAP by either Monash University or the FODMAP Friendly Food Program . Laboratory testing is the most accurate way to determine if a food is low FODMAP.

Is Dave's bread low in FODMAP?

Therefore, the base of the bread provides a good starting point for those following a low FODMAP diet . However, some varieties of Dave's Killer Bread contain additional ingredients, such as dried fruits, honey, or agave syrup, which may contribute to the overall FODMAP content.

Can I eat as much low FODMAP food as I want?

Often a food will have low FODMAP, moderate FODMAP and high FODMAP serving sizes. That means even if a food is listed as low FODMAP, that doesn't always mean you can eat unlimited quantities without triggering symptoms .

Can I eat pizza on a low FODMAP diet?

If you're following a low FODMAP diet, chances are your food choices are pretty slim these days. But there's good news: You can eat pizza on a low FODMAP diet, you just have to choose the right ingredients and be very mindful of your portion size!

Is Nature's Own sourdough bread low FODMAP?

Nature's Own Perfectly Crafted Thick Sliced Sourdough Bread. This product has 1 ingredient that is high FODMAP and 2 ingredients that may be high FODMAP. Which diet do you follow? Follow more than one?

Can you have Ezekiel bread on low FODMAP?

Experts' opinions on whether Ezekiel bread is suitable for a low FODMAP diet are mixed. Some experts suggest that Ezekiel bread may be well-tolerated by individuals with FODMAP sensitivities due to the sprouting process, which may reduce the FODMAP content .

Is sourdough bread lower in FODMAPs?

So if the sourdough is made from wheat/rye flour and/or has not undergone traditional sourdough processing, it is most likely high FODMAP. If the dough is made from wheat/rye flour but is a traditional sourdough, one serving (1-2 pieces) should still be low FODMAP .

Is peanut butter low in FODMAP?

Is peanut butter low FODMAP? Peanuts are low in FODMAPs , and natural peanut butter is also. Some peanut butter brands add sweeteners with FODMAPs, but typically add small amounts that most people tolerate.

Is rye bread OK on Fodmap diet?

Wheat intake is reduced because it contains high levels of fructans, one of the oligosaccharides (a type of carbohydrate). Other high fructan grains include rye and barley. Therefore, during the strict phase of a low FODMAP diet, intake of wheat, rye and barley should be limited .

How to Choose a Low FODMAP Bread? (2024)

Photo: "Close-up Photo of Sourdough",Buenosia Carol, ©

Kathryn Adel August 31, 2020 FODMAP, IBS Irritable Bowel Syndrome

Eating foods that are low in FODMAPs* can be helpful for many individuals by helping them better control their symptoms related to Irritable Bowel Syndrome (IBS). However, finding low FODMAP products, like a good bread, can be tricky. If you are currently following a low FODMAP diet, I invite you to read this article to help you choose a bread that is right for you!

Low in FODMAPs versus gluten free

The main FODMAP that is found in bread is fructan. Fructans are found in the same grains that contain gluten (wheat, barley, rye, kamut, and spelt), but gluten and fructans are two distinct compounds: gluten is a protein, while fructan is a sugar. For example, some breads that contain gluten may be low in FODMAPs (especially sourdough breads), and some gluten-free breads contain ingredients high in FODMAPs such as honey, inulin, molasses, apple extracts and raisins.

Which breads are low in FODMAPs?

1) Certain breads that are gluten-free or made of 100% low FODMAP grains

Some gluten-free breads are low in FODMAPs, but be careful, this isn’t always the case! It is very important to verify the ingredient list! Honey, which is high in fructose, is sometimes used in place of sugar. Inulin, which is high in fructans, is a type of fiber that is sometimes added to bread to increase its fiber content. Dried fruits are high in FODMAPs, so breads that contain them, such as raisin bread, are not good choices. Other ingredients to avoid are: chicory root, molasses, fructose, fructooligosaccharides (FOS), agave, glucose-fructose, apple, and sugar derived from fruit. Amaranth flour, coconut flour, bean flour, chestnut flour and cassava flour are high in FODMAPs even though they are gluten-free. Psyllium has not been tested by Monash University, but some products certified as low FODMAP contain it, so we can assume that it is low in FODMAPs when consumed in small amounts. The following ingredients are low in FODMAPs and therefore allowed: cane sugar, dextrose, glucose, maple syrup and rice syrup. There are a variety of gluten-free flours that are also low in FODMAPs and therefore permitted with the low FODMAP diet: buckwheat, millet, quinoa, oats, rice, tapioca, corn, sorghum, almond and teff. However, be careful, as some of these can only be consumed in limited quantities! Almond flour is low in FODMAPs up to ¼ cup (24g). Buckwheat flour is low in FODMAPs for 2/3 cup (100g), but buckwheat grains are allowed for only 1/8 cup (27g).

2)Sourdough bread

Sourdough bread is lower in FODMAPs than regular bread because fermentation generally reduces the FODMAP content of foods. During the fermentation process, the microorganisms feed on FODMAPs, which lowers their content. Note that there is an exception in the case of sauerkraut (fermented cabbage), which is much higher in FODMAPs than raw cabbage. While raw cabbage does not contain mannitol, its fermentation produces mannitol as a by-product, making sauerkraut high in FODMAPs.

Sourdough bread made from wheat has been tested by Monash and is low in FODMAPs for 2 slices (109g). However, people with celiac disease should avoid it because it contains gluten. Sourdough bread, even if it is white, is still a healthy choice since it has been fermented. During fermentation, bacteria transform food and create a multitude of bioactive compounds with distinct health benefits.

3) White bread in small amounts

Standard white bread (made of wheat) has been tested by Monash and is low in FODMAPs for one slice (24g). Even though it contains wheat, it has been processed and does not contain enough fructans to cause symptoms for most people with IBS. If you choose a commercial bread that has a nutrition label, then rely on the serving size in grams, as the size of a slice varies greatly from a bread to another. If you choose fresh baked bread from a bakery that does not have a nutrition label, eat a medium slice or weigh your slice of bread at least once to get a better idea of the serving size. Make sure you don’t eat more than one slice of white wheat bread per meal.

Choosing a high fiber bread

Fiber intake is often reduced when eating a low FODMAP diet, which can adversely affect the good bacteria in the gut (since they feed on fiber) and symptoms of IBS. Therefore, it is important to choose whole grain products most of the time. Try to choose bread that is high in fiber, that is, one that contains at least 2.5g of fiber per two-slice serving. Here are some good choices below.

Canada

Inéwa Breads: sourdough spelt and buckwheat bread, sourdough 100% spelt bread, spelt bagel, all certified low FODMAP by Monash
Cuisine L’Angélique Breads: L’Angélique white bread and Le Vegan bread

United States

*FODMAPs are fermentable carbohydrates that are partly responsible for causing symptoms in people with irritable bowel syndrome (IBS). For more info, readthis article.

Author

Kathryn Adel

Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.

4 comments to“How to Choose a Low FODMAP Bread?”

September 15, 2020 Lorraine Huza Dtp said:

Thank you for the update on bread ingredients and the FODMAP diet.
L’Angélique produces a gluten free flour called La Merveilleuse. I use it to make my gluten free breads, cookies etc.
Is that flour acceptable on a FODMAP diet ?