If you’re on a low FODMAP diet, it may feel like your options are limited, particularly when it comes to bread products. Wheat products need to be eliminated as part of the initial stages of the diet, but that doesn’t mean you need to say bye-bye to bread. We have rounded up our favorite low FODMAP bread products that will help you during the initial low FODMAP stages and beyond!
What is Low FODMAP?
FODMAP is an acronym for certain types of carbohydrates that can ferment in the gut and trigger uncomfortable GI symptoms, such as bloating, gas, and diarrhea.
Going on a low FODMAP diet means removing foods that contain those carbohydrates for a period of 6-8 weeks to see if your symptoms improve. Once you start to feel better, you start to reintroduce foods back in to see if they cause symptoms.
What can I eat on a low FODMAP diet?
There is a lot you CAN eat on a low FODMAP diet, the list is extensive, so we won’t get into that here. But there are great resources out there to help you figure that out like the Monash App and the Spoonful App for more specific product recommendations. We also recommend meeting with a dietitian if you are feeling stuck while on the low FODMAP diet.
What is Low FODMAP Bread?
A low FODMAP bread is a bread that will be safe on the low FODMAP diet and reduce any negative digestive symptoms. One of the most common misconceptions about the low FODMAP diet is that its exclusively gluten free. The high fructan food group consists of wheat, barley, and rye flour which is where this belief comes from. However, as with other FODMAP foods, portion size of major ingredients matters. Here are the general bread types that are considered low FODMAP:
- Cornbread: 1 slice
- English muffin: 1 muffin
- Gluten free white: 2 slices
- Gluten free multigrain: 1 slice
- Millet Bread: 2 slices
- Whole wheat bread: 1 slice
- White wheat bread: 1 slice
- Sourdough oat: 1 slice
- Sourdough spelt: 2 slices
- Sourdough wheat or white: 2 slices
- Pretzels: ½ cup
With the abundance of options available, you won’t have to worry about getting to enjoy your favorite sandwich or bread-based recipes! Check your bakery section for a fresh sourdough as these are usually the safest.
Let’s talk about gluten free, low FODMAP breads now!
Main Ingredients in Gluten Free Bread
- Flour: Gluten free (GF) breads are typically made from a combination of gluten free
flours. The most common gluten free flours used in breads are rice, corn, and quinoa with
some brands using ancient grains like millet and buckwheat in their mixtures. Each gluten
free flour brings a different texture to the table for breads so finding the best combination
is definitely an art! - Yeast and corn/potato/tapioca starches are rising agent used in GF breads and are low FODMAP. Yeast is low FODMAP at 1 tsp but the allowed portions of potato and corn
starch are much higher. Given many breads use 1 packet of yeast for a whole loaf, the
yeast in the product is not usually a cause for concern. - Eggs are not required in all breads, and this still holds true for gluten free breads. One of the most common low FODMAP GF breads, Schar, doesn’t use eggs! (check out the
label below) - Binders are common gluten free breads. The most used ones are cellulose, psyllium, guar gum and more. The reason being that wheat is rich in gluten, and gluten is what provides elasticity to breads. Without this elasticity, binders come in to save the day for our gluten free friends. These binders help to improve texture, structure, and shelf life.
- Nuts and seeds are commonly added to the whole grain or higher fiber GF bread options. Double check the label to make sure the nuts/seeds that are used are low FODMAP!
Below is a common low FODMAP bread by the company Schar so you can see the ingredients used.
Here is the label for a low FODMAP sourdough spelt bread (Inewa brand) to compare the ingredients to the gluten free bread above.
Nutritional Profile
As you can see above in the ingredients, gluten free breads can have comparable amounts of ingredients to a standard wheat bread, but slightly more than a sourdough bread. However, gluten free bread is not considered more nutritious than its more common counterpart. Often, individual’s think going gluten free is good for overall health but that is not the case. If we were to compare a gluten free bread to a whole grain high quality wheat bread there would be a few major differences.
Most gluten free breads have lower fiber, lower amounts of vitamins/minerals used, and are higher sodium/fat. The differences often are not large, but are worth acknowledging when looking at gluten free breads for overall health. The exception to the fiber difference is that some gluten free breads have higher fiber options, such as Schar products. However, keep in mind not all GF seeded/multigrain breads will be low FODMAP. This is because of the fructose content. I would suggest sticking with white GF bread first, and then using the Monash University or Spoonful App down the line to locate a safe higher fiber alternative.
We rounded up some excellent low FODMAP bread options to try if you are in the elimination phase of the diet plan, and once you find one that you like, the mealtime possibilities are endless! You can pair your bread with a low FODMAP friendly cheese & deli meat to make a sandwich. Or fire up the grill and make some hamburgers with a gluten-free bun.
What to look for on the label for Low FODMAP Breads
Because ingredients can vary vastly between different countries and different products, it can be hard to know for sure if a bread is low FODMAP. When in doubt, choose a certified products from either Monash University or FODMAP Friendly. The spoonful app offers a great guide as well. If you are planning to choose products that are not on this list, here are some ingredient’s you’ll want to avoid on bread labels:
- Garlic/onion
- Added fibers such as inulin and chicory root fiber
- Honey
- Agave
- High fructose corn syrup
- Molasses
- Rye flour
- Dried fruits such as raisins/cranberries
- Fruit juices used as sweeteners such as pear and apple juice
Disclosure: This post contains affiliate links. This means I earn a percentage of any sales made through those links, at no extra cost to you. Affiliate links are identified with an asterisk (*).
Our Favorite Low FODMAP Bread
- Food for Life Brown Rice Tortillas
- Food for Life Multiseed English Muffins*
- Mission Corn Tortillas*
- La Boulangerie 100% Spelt Sourdough Bread
- Rudi’s Plain Tortillas
- Rudi’s Gluten Free Bakery Original Sandwich Bread*
- Three Bakers 7 Ancient Grains Bread*
- Three Bakers White Bread*
- Udi’s Classic Hamburger* & Hot Dog Buns*
- Udi’s Multigrain* or White Bread*
- Udi’s Plain Bagels*
- The Essential Baking Company Take & Bake Sourdough Bread*
- Berlin Bakery Sourdough Spelt Bread
- Franz Gluten Free Mountain White Bread
- Franz Bakery 7 Grain Gluten Free Bread*
- Franz Bakery Bread Great Seed
- Schar Breads Deli-Style Bread*
- Schar Breads Hamburger Buns*
- Schar Breads Ciabatta Rolls*
- Schar Breads Multigrain Ciabatta Rolls*
- Schar Breads Hot Dog Rolls*
- Schar Breads Baguette*
- Canyon Bakehouse Gluten Free Mountain White Bread*
- Canyon Bakehouse Gluten Free Country White Bread*
- Canyon Bakehouse Gluten Free Hawaiian Sweet Rolls*
- Canyon Bakehouse Gluten Free Hamburger Buns*
- Trader Joe’s Gluten Free White Sandwich Bread
- Trader Joe’s Gluten Free Italian Bread
How to Make Low FODMAP Bread at Home
Given the steep price of most gluten free breads compared to regular bread, some individuals may opt for a homemade version. Check out this recipe for a homemade gluten free bread and feel free to make substitutions if needed!
You could also make a homemade wheat sourdough bread but remember there will be a sourdough starter required!
Navigating eating when you are experiencing digestive concerns can leave you feeling anxious. Whether it’s finding a decent bread option or figuring out how to assemble meals and snacks that are low FODMAP…we have gathered our favorite low FODMAP resources to help you build meals that are satisfying!
Check out our other low FODMAP blogs
Find Relief: Connect with Our IBS Dietitian Today
Klara Knezevic is a registered dietitian nutritionist based in Maryland. She has over a decade of experience in the nutrition field and currently serves as the CEO and co-owner of Rebecca Bitzer and Associates, one of the largest nutrition private practices in the country. Klara is passionate about sharing practical nutrition tips to help you feel confident in the choices that you make. Coauthor ofCooking with Food Sensitivities Survival GuideandNourished: 10 Ingredients to Happy, Healthy Eating.