Keto Bread: Low Fodmap Diet-Friendly Or Not?

The low-FODMAP diet is not a gluten-free diet. It is designed to reduce the uncomfortable symptoms associated with IBS. The keto diet, on the other hand, is a super low-carb, high-fat dieting model that is designed to trick your body into burning fat instead of carbs.

Some keto foods are also low-FODMAP. For example, meats like beef, pork, chicken, and salmon are allowed on both diets. You can also enjoy nuts and seeds, toppings like pesto and aioli, and cheese.

Some low-FODMAP keto recipes include keto shrimp tacos, keto roast chicken, keto grilled vegetables, and keto roast beef.

When it comes to bread, some low-FODMAP options include sourdough, white bread in small amounts, and gluten-free bread that does not contain high-FODMAP ingredients.

The keto low-FODMAP diet can help with autoimmune issues, inflammation, gas, constipation, diarrhoea, bloating and stomach pain

The keto low-FODMAP diet can help with a variety of issues, including autoimmune issues, inflammation, and gastrointestinal problems.

Autoimmune Issues

The keto diet has been used to treat epilepsy, especially in children, for almost 100 years. There is also evidence that it can reduce seizures in children as effectively as medication. Due to these neuroprotective effects, questions have been raised about the possible benefits of the keto diet for other brain disorders, such as Parkinson's, Alzheimer's, multiple sclerosis, sleep disorders, autism, and even brain cancer. However, there are no human studies to support these claims.

Inflammation

The keto diet can help with inflammation by reducing cholesterol levels. A few studies have shown that patients who follow the keto diet experience an increase in cholesterol levels initially, followed by a decrease a few months later. However, there is no long-term research on the effects of the keto diet on diabetes and high cholesterol.

Gas, Constipation, Diarrhoea, Bloating, and Stomach Pain

The low-FODMAP diet is popular among people with gastrointestinal issues, including irritable bowel syndrome (IBS), Crohn's disease, and ulcerative colitis. It is often the only way for people with these conditions to find relief from their symptoms.

FODMAPs are a type of dietary fiber that feeds the gut microbiome. While this can be beneficial for people with a healthy microbiome, it can also encourage the growth of harmful bacteria if the gut bacteria are out of balance. The low-FODMAP diet involves reducing the intake of FODMAPs, which are found in processed foods and some fruits and vegetables.

Research has shown that the gut bacteria of people with IBS are out of balance, and that too much fiber can worsen the situation. Up to 75% of people with IBS have reported at least some relief from their symptoms by following a low-FODMAP diet.

The low-FODMAP diet can also help with other gastrointestinal issues, such as bloating, heartburn, and nausea. It can help to rebalance the microbiome and reduce inflammation in the gut, which can lead to a reduction in symptoms.

In summary, the keto low-FODMAP diet can be an effective way to manage autoimmune issues, inflammation, and gastrointestinal problems. However, it is important to consult with a healthcare professional before starting any new diet, as individual needs may vary.

The keto diet is restrictive of many foods that low FODMAP dieters are asked to stay away from

The keto diet is a very low-carb, high-fat, moderate-protein diet. It is an extremely restrictive diet, and some foods that are restricted include:

• Refined carbs, such as white bread, pasta, rice, pastries, and tortillas
• Starchy vegetables, like potatoes, sweet potatoes, and corn
• Fruits, including mangoes, bananas, and grapes
• Legumes, such as beans, lentils, and chickpeas
• Grains, including quinoa and millet
• High-sugar foods and drinks, like honey, syrups, and fruit juices
• Alcoholic beverages, especially beer and mixed drinks
• Condiments, such as ketchup, barbecue sauce, and sweet chili sauce
• Dairy products, including milk, yogurt, and cottage cheese
• Processed meats, for example, bacon and sausage

On the other hand, the low FODMAP diet is not as restrictive as the keto diet. It involves limiting short-chain carbohydrates and sugar alcohols that are poorly digested by the body and can cause gastrointestinal symptoms. While the low FODMAP diet does cut out many common foods, it is not meant to be a permanent solution and should only be followed under medical supervision. Some foods that are restricted on a low FODMAP diet include:

• High-FODMAP fruits and vegetables, such as apples, grapefruit, nectarines, raisins, onions, and garlic
• Dairy products containing lactose
• Nuts and seeds, including cashews, pistachios, and products containing high-fructose corn syrup
• Wheat-containing products, like wheat bread, cookies, pasta, and cereal
• Gluten-free products that contain high-FODMAP ingredients, for instance, coconut flour, added fibers, and inulin
• Sweeteners and sugar alcohols, such as honey, agave nectar, and artificial sweeteners
• Alcoholic beverages, particularly beer and wine
• Some condiments and sauces, including gravy, jam, relish, and sweet and sour sauce
• Drinks with added sugars or fruit juices, like orange juice and cordials

As you can see, the keto diet is restrictive of many foods that low FODMAP dieters are asked to stay away from. While both diets have their restrictions, the keto diet is generally more limiting and excludes several food groups. It is important to note that the keto diet is not suitable for everyone and should be followed under medical supervision.

White bread and gluten-free bread are considered low FODMAP when eaten in moderation

Wheat flour is the most common ingredient in conventional bread, and it contains gluten and fructans, which are a FODMAP. During the Challenge Phase, you might be advised to try a low-FODMAP sourdough bread. Sourdough bread is lower in fructans and gluten, but it still contains gluten, so it is not suitable for those with celiac disease.

When it comes to gluten-free bread, it is important to carefully check the ingredients list. Some gluten-free breads contain high-FODMAP ingredients such as flours made from amaranth or lupine, or additives like inulin, fructose, or chicory fiber. However, there are commercially prepared low-FODMAP gluten-free breads available.

In general, when choosing low-FODMAP bread, it is recommended to look for Monash University and FODMAP Friendly Certified Low FODMAP breads. These breads are guaranteed to be low FODMAP in recommended serving sizes. It is also important to learn to read labels and recognize potentially high-FODMAP ingredients. Serving sizes are crucial, and even whole grain wheat sandwich bread can be low FODMAP in portions of 24 grams or one average slice.

Sourdough bread is low FODMAP due to its long fermentation process, which reduces its fructan content

Sourdough bread is made with a sourdough starter, which is a mixture of wheat flour and water. The starter is then left to ferment, drawing upon wild yeasts and lactic acid bacteria. This mixture is then used to raise and provide structure to the bread recipe. The long fermentation process allows the bacteria and yeast in the culture to break down the carbohydrates, including fructans, in the dough. Fructans are a type of FODMAP, which are sugars that can cause digestive issues for some people. The longer fermentation time of sourdough bread means that more of the fructans are broken down, resulting in a lower FODMAP content.

The process of making sourdough bread can vary, and not all sourdough breads will have the same FODMAP content. The type of flour, fermentation time, and other factors can all influence the final FODMAP levels in the bread. Additionally, individual tolerance to FODMAPs can vary, so what may be low FODMAP for one person may not be for another. It is important to read labels and understand the ingredients used in sourdough bread to make an informed decision about its FODMAP content.

Some studies have shown that sourdough bread can be lower in FODMAPs than regular bread. A 2021 article in the International Journal of Food Sciences and Nutrition found that sourdough bread made with a sourdough culture had a reduction in fructans of up to 92%. Another study, published in the journal Nutrients in 2017, found that sourdough bread with a low fructan content did not significantly improve digestive symptoms when compared to a yeast-fermented bread. More research is needed to fully understand the impact of sourdough fermentation on FODMAP levels and how it relates to digestive symptoms.

In summary, sourdough bread is lower in FODMAPs due to its long fermentation process, which breaks down the fructan content. However, not all sourdough breads are created equal, and individual tolerance to FODMAPs can vary. It is important to read labels, understand the ingredients, and consider personal tolerance when choosing sourdough bread.

Monash University has tested and approved a few low FODMAP bread brands

• Schar: Schar offers a wide range of gluten-free bread products that have been certified by Monash University. Their product range includes loaves of bread such as wholesome loaves, white, seeded, and vitality. They also offer a variety of rolls like white, brown, and seeded ciabatta rolls, as well as pizza bases, breadsticks, and cream crackers.
• Cobs Bread: Cobs Bread is a newer brand in the world of low FODMAP bread, but they have already made a mark with their certified low FODMAP options. They offer three choices: low FODMAP loaf, mini loaf, and buns. Their bread is not gluten-free and contains Sorghum, flax seeds, poppy seeds, and oat bran, making it a great option for those who need their bread to be gluten-free as well.

In addition to these certified low FODMAP brands, there are also some uncertified bread options that are considered low FODMAP in small servings. These include:

• Franz Gluten-Free: Franz Gluten-Free offers gluten-free bread that is not certified by Monash University but is considered low FODMAP when consumed in small portions, typically one slice.
• Udi's Gluten-Free White Sandwich Bread: Udi's is a widely available brand that offers gluten-free white sandwich bread. While it is not certified by Monash University, it is generally considered low FODMAP in small servings.
• Trader Joe's Gluten-Free White Sandwich Bread: Similar to Udi's, Trader Joe's offers gluten-free white sandwich bread that is not certified but is likely low FODMAP in small servings based on its ingredients.

It is important to note that the low FODMAP diet is not the same as a gluten-free diet. While some gluten-free breads may be low FODMAP, it is not always the case. Always refer to the Monash University app or certified low FODMAP labels to ensure the bread you are consuming is suitable for the low FODMAP diet.

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