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.

FODMAP

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.

One of the items restricted on the low FODMAP diet is gluten, which eliminates foods like traditional wheat pasta, crackers, and BREAD. But, not to fear! Food products have come a long way, so there are a lot more options in stores today, so you don’t have to give up bread completely.

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.

How can I tell what is a low FODMAP bread?

There are a few ways to tell! Some foods that are FODMAP friendly will be labeled as such, so then you can tell easily. You can also use the Spoonful App to scan the barcode of the food product, and that will tell you if the product is FODMAP friendly. Finally, you can also look at the ingredients to see if there are any high FODMAP foods.

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

  1. Food for Life Brown Rice Tortillas
  2. Food for Life Multiseed English Muffins*
  3. Mission Corn Tortillas*
  4. La Boulangerie 100% Spelt Sourdough Bread
  5. Rudi’s Plain Tortillas
  6. Rudi’s Gluten Free Bakery Original Sandwich Bread*
  7. Three Bakers 7 Ancient Grains Bread*
  8. Three Bakers White Bread*
  9. Udi’s Classic Hamburger* & Hot Dog Buns*
  10. Udi’s Multigrain* or White Bread*
  11. Udi’s Plain Bagels*
  12. The Essential Baking Company Take & Bake Sourdough Bread*
  13. Berlin Bakery Sourdough Spelt Bread
  14. Franz Gluten Free Mountain White Bread
  15. Franz Bakery 7 Grain Gluten Free Bread*
  16. Franz Bakery Bread Great Seed
  17. Schar Breads Deli-Style Bread*
  18. Schar Breads Hamburger Buns*
  19. Schar Breads Ciabatta Rolls*
  20. Schar Breads Multigrain Ciabatta Rolls*
  21. Schar Breads Hot Dog Rolls*
  22. Schar Breads Baguette*
  23. Canyon Bakehouse Gluten Free Mountain White Bread*
  24. Canyon Bakehouse Gluten Free Country White Bread*
  25. Canyon Bakehouse Gluten Free Hawaiian Sweet Rolls*
  26. Canyon Bakehouse Gluten Free Hamburger Buns*
  27. Trader Joe’s Gluten Free White Sandwich Bread
  28. Trader Joe’s Gluten Free Italian Bread

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

Website | + posts

Whether you are a novice in the kitchen, or a seasoned chef, Dietitian Klara will work with you to help you reach your nutrition goals. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating, Cooking with Diabetes and Cooking with Food Sensitivities Guide.