The low FODMAP diet is often the first diet recommended for those with IBS and SIBO. So this may make you wonder, what CAN I eat? Is bread low FODMAP? The good news is that you in fact can enjoy bread and other delicious foods even when you are following the low FODMAP diet. The even better news is that there are more options to enjoy that you may think!
My name is Katrina and I am a registered dietitian specializing in IBS, SIBO, and the Low FODMAP diet. I believe in focusing on what foods you should ADD rather than remove. In this article I will answer the question, is bread low FODMAP? I will also provide more information on gluten vs. fructans and what breads you can enjoy.
Understanding the Low FODMAP Diet
What are FODMAPs?
FODMAPs are a group of small chain carbohydrates (sugars and fibers) that are commonly malabsorbed in the small intestine. (1) Specifically, they are known as fermented oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP). When FODMAPs are eaten, they move slowly through the small intestine attracting water. When they reach the large intestine, gut bacteria use the FODMAPs as a fuel source to survive. The bacteria rapidly ferments FODMAPs, producing gas as a result. (1)
The low fodmap diet is a three-phase elimination diet.
Elimination Phase
Under the supervision of a dietitian, this phase should be for a period of 2-6 weeks. During this phase you would choose low FODMAP servings of foods and make alternatives to higher fodmap foods.
Reintroduction Phase
This step involves reintroducing foods back into your diet in a methodical way. The goal is to determine which foods and FODMAPs trigger symptoms and which do not. You should reintroduce each FODMAP subgroup separately, with washout days (low FODMAP) provided to monitor tolerance. It takes most people around 6 to 8 weeks to complete the reintroduction step.
Personalization (Maintenance) Phase
The personalization stage consists of expanding your diet to include foods that were successfully passed. This phase is personalized based on your unique food triggers established in the reintroduction phase.
Should You Eat Gluten with SIBO?
The third step of the diet involves establishing your longer-term, personalized fodmap diet. After identifying your food triggers and tolerances, reintroduce well-tolerated foods and FODMAPs into your diet. You should avoid only those that triggered symptoms. This approach helps expand your dietary options while minimizing discomfort. It is important to remember that as you heal your gut, your tolerances may change. So if there are foods you didn’t tolerate as well, try again in a few months to see if anything has changed. (2)
Before we get into what types of breads you should be choosing, let’s first talk whether you should even be consuming bread and grains when you are healing from small intestinal bacterial overgrowth (SIBO). There are many diets swirling out there that go even further than the low FODMAP diet. These diets remove grains and bread altogether due to their presumed inflammatory properties.
Bread, particularly when made from wheat and gluten, often gets labeled as “inflammatory,” but the reality is much more nuanced. This is leading to providers and diets geared towards treating SIBO to removing gluten from the diet. A 2021 study, found that in healthy individuals, consuming whole wheat bread actually increased beneficial gut bacteria and had no inflammatory effects. (3) In a 2024 review, it was also confirmed that in individuals without gluten-related disorders such as celiac or non-celiac gluten sensitivity, wheat and gluten were not triggers of inflammation. (4) Furthermore, the Mediterranean diet, which includes whole grains like bread, has been shown in multiple studies to be anti-inflammatory. It is beneficial for long-term health.
Bread and the Low FODMAP Diet
So to answer your question, “is bread low fodmap?” the answer is yes. Navigating the vast array of bread options can be challenging when following a low FODMAP diet. Understanding whether to choose gluten-free varieties is crucial for managing your symptoms effectively.
Gluten-free vs. Low Fructan
When you first start the low FODMAP diet you may notice that many of the bread and grain suggestions are actually gluten-free. When you have IBS or SIBO though, typically gluten is not the problem. In fact, you don’t have to completely avoid all gluten on the low FODMAP diet. What is the trigger for most people is actually the carbohydrate in wheat (fructan). So you may be asking why do my lists recommend gluten free items? Essentially this is because gluten-free items remove the wheat flour when baking. Therefore, they do not contain either the gluten or the fructan. (4)
What are Fructans?
Fructans are a type of fermentable carbohydrate in the oligosaccharide group of the low FODMAP diet. They can be found in foods such as wheat and rye flours, onions, garlic, dried fruit, and bananas. Fructans contain longer chains of sugar that humans do not have the enzyme to digest. In people with IBS and SIBO, the consumption of fructans leads to gas produced through fermentation. This leads to abdominal discomfort, excessive passed gas, bloating, and altered gut motility. The third step of the diet involves establishing your longer-term, personalized fodmap diet. After identifying your food triggers and tolerances, reintroduce well-tolerated foods and FODMAPs into your diet. Avoid only those that triggered symptoms. This approach helps expand your dietary options while minimizing discomfort. It is important to remember that as you heal your gut, your tolerances may change. So, if there are foods you didn’t tolerate as well, try again in a few months to see if anything has changed. (2)
In summary:
- FODMAPs are fermentable carbohydrates that can cause digestive discomfort in some individuals, particularly those with Irritable Bowel Syndrome (IBS).
- Gluten is a protein that can trigger immune responses in individuals with celiac disease or cause non-celiac gluten sensitivity.
Bread and the Low FODMAP Diet
Sourdough Bread
Sourdough bread is often considered low in FODMAP due to its unique fermentation process, even if it is prepared with gluten-containing flours.
Fermentation Process Reduces FODMAPs:
During the traditional sourdough fermentation, lactic acid bacteria naturally present in the sourdough starter metabolize certain carbohydrates in the flour, particularly fructans, which as we know are a type of FODMAP. This process occurs over an extended fermentation period, typically several hours to days, allowing these microorganisms sufficient time to break down fructans into simpler, more digestible compounds. As a result, the FODMAP content in the bread is significantly reduced. This makes it more tolerable for those individuals with IBS and SIBO. (5)
Gluten Content in Sourdough Bread:
While the fermentation process reduces FODMAP levels, it does not eliminate gluten. The sourdough fermentation can slightly degrade gluten proteins, but not to the extent required for those with celiac disease or severe non-celiac gluten sensitivity. Therefore, sourdough bread made from wheat flour remains unsuitable for individuals requiring a strict gluten-free diet.
Ingredients To Look Out For With Low FODMAP Bread
Ingredients to Avoid in Bread
When selecting bread, it’s crucial to scrutinize the ingredient list for potential high FODMAP additives:
- Honey: Honey is high in fructose and should be limited.
- High-Fructose Corn Syrup (HFCS): Commonly found in processed foods, HFCS is high in fructose.
- Inulin and Chicory Root: These high FODMAP ingredients are often added to boost fiber content in bread.
- Molasses: Often used for flavor and color, molasses is high in FODMAPs.
- Fruit Juices and Concentrates (e.g., Apple or Pear Juice): Used for natural sweetness, these can increase the FODMAP content.
Tips for Choosing Low FODMAP Bread
- Opt for Sourdough: Traditional sourdough bread undergoes a fermentation process that reduces FODMAP levels. This process makes it a suitable choice for many.
- Look for Certified Low FODMAP Options: Some brands offer breads that are certified low FODMAP. This ensures they meet the necessary dietary guidelines.
- Consider Gluten-Free Breads: While not all gluten-free breads are low FODMAP, many are naturally low in FODMAPs.
Low FODMAP Bread Brand Options
There are many options of bread that are either certified low FODMAP or low FODMAP friendly. Here are some of my favorite brands!
- Schar (Certified Low FODMAP)– Artisan Baker Blend – White, Artisan Baker Blend- Multigrain, Deli Gluten Free Style Bread, Gluten-Free Sandwich Rolls, Ciabatta Gluten Free Multigrain
- Canyon Bakehouse – Gluten Free Mountain White Bread, Gluten Free Stay Fresh Country White, Canyon bakehouse Gluten Free Ancient Grain.
- Sam’s Choice – Gluten Free Classic White Bread, Gluten Free Multigrain Bread
- Udis – Gluten Free Delicious Soft White Bread
Conclusion
Starting a low FODMAP diet doesn’t mean you have to forgo enjoying bread or any carbohydrates in general for that matter. By understanding the role of FODMAPs and gluten, and by carefully selecting breads with suitable ingredients, you can continue to enjoy this staple without signs and symptoms. Remember to be mindful of food labels and scan for high FODMAP additives. Consider options like traditional sourdough or certified low FODMAP breads. With this information in mind, you can maintain a diverse and satisfying diet while effectively managing your IBS or SIBO symptoms.
