Leena Watts
The FODMAP diet is often used to help manage irritable bowel syndrome (IBS) and reduce flares. FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are types of carbohydrates that can cause digestive issues. While the FODMAP diet is sometimes confused with a gluten-free diet, they are not the same, and gluten does not need to be avoided on the FODMAP diet. However, some gluten-free products are considered low FODMAP. When choosing bread for the FODMAP diet, it is important to consider the type of flour, portion size, and additional ingredients. Some recommended low FODMAP bread options include sourdough, spelt, white wheat, and gluten-free bread that does not contain high FODMAP ingredients.
| Characteristics | Values |
|---|---|
| Bread type | Sourdough, gluten-free, spelt, white wheat, whole wheat, multigrain, cornbread, English muffins |
| FODMAP content | Low FODMAP bread options are available, but the diet is not entirely gluten-free |
| Serving size | Depends on the type of bread and ingredients; generally, smaller portions are recommended for wheat bread |
| Ingredients to avoid | High FODMAP ingredients like fructans, sweeteners, added fibres, rye, barley, and some gluten-free flours |
| Recommended brands | Schar, Schnitzer, COBS, Trader Joe's, Udi's Gluten-Free, Deland Bakery, Dave's Killer Bread |
| Apps | Monash University FODMAP app, Spoonful App |
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What You'll Learn
Sourdough bread is low FODMAP
Sourdough bread can be a great option for those on a low FODMAP diet. The FODMAP diet is often confused with a gluten-free diet, but it is not the same. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are certain types of carbohydrates that can cause digestive issues in people with irritable bowel syndrome (IBS).
Sourdough bread made from wheat, wholemeal wheat, and spelt flours are low in FODMAPs due to their reduced levels of fructans and GOS. This reduction occurs during the fermentation process, where the yeast and bacteria in the sourdough culture break down the FODMAPs in the flour. The longer the fermentation process, the more FODMAPs are broken down. Traditional sourdough fermentation, which takes 24-72 hours, results in low FODMAP bread.
When choosing a sourdough bread, it is important to check the ingredients list. Some ingredients, like sweeteners such as honey or high fructose corn syrup, can make the bread high in FODMAPs. Additionally, some sourdough breads may contain yeast, which was previously thought to increase FODMAP levels, but this has not been proven.
It is also worth noting that not all sourdough breads are low FODMAP. Some flours used in sourdough, such as rye, have no low FODMAP serving size. Therefore, it is recommended to choose a sourdough bread made with wheat, whole wheat, or spelt flour, as these flours have lower FODMAP levels.
Overall, sourdough bread can be a delicious and safe option for those on a low FODMAP diet, but it is important to be mindful of the ingredients and choose breads with lower FODMAP levels.
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Gluten-free bread is allowed
To ensure that your gluten-free bread is also low in FODMAPs, it is essential to carefully read the ingredients list. Some gluten-free bread brands, such as Schär, offer products that are certified low FODMAP by Monash University or the FODMAP Friendly Food Program. These certifications indicate that the products have been laboratory-tested and are suitable for a FODMAP diet. The Monash University FODMAP app can also help you identify gluten-free bread options that are safe to consume on a FODMAP diet.
It is worth noting that not all gluten-free bread is created equal when it comes to FODMAP content. The type of bread and the serving size can determine the FODMAP levels. For example, gluten-free breads made with mixed grains, seeds, or chia may have higher FODMAP levels. Therefore, it is always recommended to check the ingredients and monitor your serving sizes when choosing gluten-free bread while on a FODMAP diet.
Additionally, it is important to remember that the FODMAP diet is a personalized approach, and the restrictiveness of the diet depends on your individual symptoms. Consulting with a gastrointestinal (GI) or FODMAP-trained dietitian can provide you with expert guidance tailored to your specific needs and preferences. They can help you navigate the bread options available to you and ensure that your dietary choices align with your health goals.
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Wheat bread in small amounts
Wheat bread can be consumed in small amounts during the elimination phase of the FODMAP diet. Wheat is one of the grains that contain the FODMAP group fructans, which are carbohydrates that can cause gastrointestinal upset. While large amounts of wheat are not recommended during the elimination phase, small amounts of some types of wheat bread can be eaten.
According to Monash University, the following types of wheat bread have a safe low FODMAP amount:
- Cornbread: 1 slice of 35 grams
- Whole wheat bread: 1 slice of 24 grams
- White wheat bread: 1 slice of 24 grams
It is important to note that the FODMAP diet is not a gluten-free diet, and gluten does not need to be avoided. The confusion arises because one of the FODMAP groups that are limited during the elimination phase is fructans, which are found in grains such as wheat, barley, and rye, which also contain gluten. However, on the FODMAP diet, only fructans are limited, and traces of fructans are not a problem.
It is also worth mentioning that sourdough bread, gluten-free bread, and multigrain bread can be suitable options on a FODMAP diet, depending on the ingredients and serving size. Personalization is important when it comes to the low FODMAP diet, and a FODMAP-trained dietitian can provide recommendations based on individual needs and experiences.
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Multigrain bread, depending on grains
The FODMAP diet is not gluten-free, and gluten-free bread is an option, but it may contain high-FODMAP ingredients. Therefore, it is important to carefully check the ingredients list when buying gluten-free bread. Monash University has tested various products containing wheat, such as different types of bread, and small amounts of some types of wheat bread can be eaten during the elimination phase of the FODMAP diet.
When it comes to multigrain bread, it can be low in FODMAPs depending on the exact grains and portions used. The same is true for gluten-free multigrain bread. When selecting a multigrain bread, carefully read the nutrition label to ensure you are choosing bread made from low-FODMAP ingredients.
Some grains used in whole grain bread are higher in FODMAPs than others, such as wheat, rye, and barley. Other grains, such as oats, are generally lower in FODMAPs. "Whole wheat" means that the entire wheat grain is in the product, either in its whole form or ground into flour. Make sure the label says "100% whole wheat" when looking for a whole grain product. This means your bread should contain at least 16 grams of whole wheat. You can also check the ingredient list, and the first ingredient should have the word "whole" preceding "wheat". Any product that calls itself "multi-grain" or "multigrain" contains more than one type of grain in its manufacture.
Monash University has tested various multigrain products, including breads, that are low FODMAP. However, it is important to note that the low FODMAP diet only needs to be as restrictive as your symptoms require. Personalization is important when it comes to the low FODMAP diet, and it is recommended to connect with a gastrointestinal or FODMAP-trained dietitian for guidance.
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Cornbread, English muffins, and white bread
A low-FODMAP diet can help alleviate uncomfortable gastrointestinal symptoms. Bread is one product that needs some explanation on the FODMAP diet. The main FODMAP found in bread is fructan, so any bread that is low in fructans should be safe to eat.
Cornbread
Cornbread is a type of bread that can be suitable for a low-FODMAP diet. This is because cornmeal is low in FODMAPs due to the type of corn used being lower in FODMAPs and higher in starch than sweet corn. However, sweet corn can still be consumed in smaller quantities. A low-FODMAP cornbread recipe may combine cornmeal and flour but use very little sweetener. This type of cornbread can be baked in a cast-iron skillet and served alongside other dishes such as chilli.
English Muffins
English muffins are another bread option that can be suitable for a low-FODMAP diet. According to one source, a low-FODMAP English muffin can be topped with lactose-free cream cheese and low-FODMAP jam for a sweet and salty treat. Monash University has also listed English muffins as a safe low-FODMAP food in their FODMAP app.
White Bread
White bread is generally considered a low-FODMAP bread. This is because it is made from refined grains, which consist mostly of the endosperm—a low-FODMAP grain component. However, it is important to note that white bread is safe to eat on a low-FODMAP diet only in small amounts.
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Frequently asked questions
You can eat bread on a FODMAP diet, but you may need to swap out your current bread or modify your portion size. Breads that are FODMAP-friendly include sourdough, white bread (in small amounts), and gluten-free bread that does not contain high FODMAP ingredients.
The main FODMAP found in bread is fructan, so any bread that is low in fructans is safe to eat. Wheat, barley, and rye also contain fructans, so these grains should be limited. Other high FODMAP ingredients to avoid include sweeteners such as high fructose corn syrup, agave, honey, and apple or pear fruit juice.
The easiest way to choose a low-FODMAP bread is to pick a product that has been laboratory-tested and certified low FODMAP by Monash University or the FODMAP Friendly Food Program. You can also download the Monash University FODMAP app to find safe low FODMAP foods.
