How to choose the right bread while following the Low FODMAP Diet.

Bread is a staple in many diets, but if you’re following a Low FODMAP plan, it can be challenging to figure out which breads are safe to eat.

With so many varieties on the market, and terms like "gluten-free" often used interchangeably with Low FODMAP, it’s easy to get confused.

Let’s break down what you need to know about bread and the Low FODMAP diet, and how to make informed choices about bread.

Which FODMAPs are in bread?

Before we dive into which breads are Low FODMAP, it's important to understand the role FODMAPs play in bread. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of carbohydrates that can trigger digestive issues for people with IBS, including bloating, abdominal cramping, and gas.

In many breads, the primary FODMAP culprit is fructans, which are found in wheat, rye, and barley (Monash FODMAP).

Does bread have to be Gluten-Free to be Low FODMAP?

While gluten is often mentioned alongside FODMAPs, it's actually not the gluten itself that causes issues in regards to the Low FODMAP diet, because gluten is a protein, not a carbohydrate. (*Obviously people with gluten-sensitivities and Celiac Disease are excluded from this statement). 

There’s a common misconception that the Low FODMAP diet requires you to cut out all gluten. While many gluten-containing breads are high in FODMAPs because of the wheat content, the issue is not with gluten itself but with fructans, the FODMAP found in wheat.

Gluten-free breads, by contrast, are often made from grains like rice, corn, or potato, which are naturally Low FODMAP. But beware—just because something is gluten-free doesn't automatically make it Low FODMAP. We’ll explain why later in this article.

If you’re in the elimination phase of the Low FODMAP diet, you’ll likely avoid most gluten-containing breads because of their fructan content. However, during the reintroduction phase, you can start testing gluten-containing breads in small portions. This will help you determine if your body reacts to wheat-based fructans.

It’s important to remember that gluten-free bread can still contain other high-FODMAP ingredients, so always check the label!

Which Breads are Low FODMAP?

Let’s explore some common types of bread and whether they are suitable for the Low FODMAP Diet.

1. White Bread

   White bread is usually made from wheat flour, making it high in fructans and unsuitable for the elimination phase of a Low FODMAP diet. However, in the reintroduction phase, you may test small portions of white bread to see how your body reacts to wheat-derived fructans.

2. Whole Wheat Bread

   While whole wheat bread contains more fiber than white bread, it’s also high in FODMAPs due to its fructan content. Like white bread, it can be tested during the reintroduction phase.

3. Sourdough Bread

   Sourdough is an interesting case. When properly fermented, sourdough bread made from wheat or spelt can be Low FODMAP, as the fermentation process reduces the fructan content. Monash University has tested certain varieties of sourdough bread and found that in small portions, they are Low FODMAP (Monash FODMAP). Always check the ingredient list to make sure it's not artificially flavored or contains high-FODMAP additives.

4. Spelt Bread

   Spelt is a more ancient grain that, in small portions, is Low FODMAP. When you’re looking for Low FODMAP spelt bread, opt for one that’s whole grain and, ideally, tested by Monash University for FODMAP content (Monash FODMAP). Some brands that make spelt bread will indicate FODMAP-friendly portions.

5. Gluten-Free Bread

   Many people on a Low FODMAP diet gravitate toward gluten-free bread. Most gluten-free breads are Low FODMAP, but not all! Some gluten-free breads may still contain high-FODMAP ingredients like honey or inulin. Be sure to read the labels carefully. That said, gluten-free bread made from rice or potato flour is generally a safe bet.

   
   

   For more detailed guidance on specific products and serving sizes, you can always refer to the Monash University FODMAP Diet App, which is updated with the latest research on FODMAP content in various foods.

When shopping for Low FODMAP bread, it’s helpful to follow these practical tips:

• Check the ingredients: Avoid breads that contain high-FODMAP ingredients like inulin, high-fructose corn syrup, or honey. Even if it’s labeled gluten-free, these ingredients can raise the FODMAP content.

• Portion Control: Even Low FODMAP breads can become high FODMAP if eaten in large quantities. Stick to the serving sizes recommended by Monash University—usually one or two slices depending on the type of bread.

• Look for Monash-Certified Products: Some bread products have been tested and certified by Monash University. This is your best bet to ensure the bread is truly Low FODMAP. Some products are certified with the Monash Certification Logo, others are not. You can download their app to scan specific products to see if they have been tested.

Popular Low FODMAP Bread Brands

Here are some well-known Low FODMAP bread brands that are widely available in the US and Canada.

1. Schar Gluten-Free Bread

   Schar offers several gluten-free breads, such as their Schar Gluten-Free Artisan Baker White Bread and Schar Gluten-Free Sourdough Bread, which are Low FODMAP.

2. Canyon Bakehouse Gluten-Free Bread

   Canyon Bakehouse has a great range of gluten-free breads, including the Mountain White Bread and Heritage Style Whole Grain Bread, both of which are Low FODMAP. 

3. Udi's Gluten-Free

• Udi’s is one of the most widely available gluten-free brands in North America. Their Udi’s Gluten-Free White Sandwich Bread and Udi’s Whole Grain Bread are typically Low FODMAP, though it’s important to check ingredients for any potential high FODMAP additives

4. BFree Foods

• BFree offers Low FODMAP-friendly options like their Soft White Sandwich Loaf and Gluten-Free Brown Seeded Sandwich Loaf. 

5. Genius Gluten-Free

• Genius offers a range of gluten-free breads, including Genius Gluten-Free Soft White Sandwich Bread. This brand is becoming more widely available in stores like Whole Foods and Walmart in both Canada and the USA.

6. Little Northern Bakehouse

• Little Northern Bakehouse offers a variety of gluten-free breads, such as their Gluten-Free White Wide Slice and Gluten-Free Millet & Chia Bread, which are Low FODMAP-friendly. 

Where to Find These Brands:

• Walmart (Canada & USA)

• Whole Foods Market (Canada & USA)

• Kroger (USA)

• Publix (USA)

• Loblaws (Canada)

• Costco (select products, Canada & USA)

Ask a Dietitian

This is a common myth! While sourdough bread can be Low FODMAP, it depends on several factors—specifically how the bread is made and what ingredients are used. Not all sourdoughs are created equal.

The fermentation process in sourdough breaks down some of the FODMAPs (particularly fructans), but for it to be Low FODMAP, the bread needs to be fermented long enough and made with the right ingredients. For instance, wheat or spelt sourdough bread can be Low FODMAP if it's properly fermented, but sourdough made with rye is likely to be high in FODMAPs.

Moreover, some store-bought sourdoughs may not go through traditional fermentation methods and could contain additives that increase FODMAP content. Always check the ingredients, and if possible, stick to sourdough breads tested by Monash University or those made using traditional, slow-fermentation techniques.

Lastly, portion control still matters—just because a sourdough is Low FODMAP doesn’t mean you can eat it freely. Monash guidelines suggest around 2 slices of sourdough (around 52g) to remain within Low FODMAP limits.

• Answered by Allysa S, RD, MAN

The Bottom Line

Navigating the world of bread on a Low FODMAP diet doesn’t have to be overwhelming. By understanding which types of bread are Low FODMAP and paying attention to ingredients and portion sizes, you can still enjoy this dietary staple without triggering IBS symptoms. Whether you opt for gluten-free, spelt, or sourdough, the key is balance and moderation.

As always, listen to your body and adjust as needed during the elimination and reintroduction phases.

Consult a Registered Dietitian in your region for personalized support.