The Best Low FODMAP Breads (U.S.)
During the elimination phase of the low FODMAP diet, the intake of regular breads should be greatly reduced. This is mostly due to the fructan content of bread. But other FODMAPs may be present as well, depending on the grain it’s made from or possibly other added ingredients.
On the positive side, there are breads that are considered low in FODMAPs that are allowed. When new to the diet, I found locating these breads while in the grocery store was a harder task than I imagined.
So, I compiled a list for you to make it easier. Here are some popular, and hopefully easy to find, low FODMAP bread products. in no particular order.
Low FODMAP Breads
100% spelt sourdough bread (Inewa La boulangerie has one as an example)
Cornbread, but limit the serving to just over 1 ounce
Most gluten-free breads
Millet bread
Many sourdough breads
Filo/phyllo pastry (only 1 or 2 sheets per meal)
Corn taco shells
Wonton wrappers
Corn tortillas
Gluten-free flour tortillas
365 Whole Foods GF plain bagels
Canyon Bakehouse:
GF (gluten-free) Hawaiian Sweet Bread
GF 100% whole grain burger buns
GF Plain bagels
GF Brioche-Style sweet rolls
GF 100% whole grain bread/Sub rolls
GF English muffins
COBS Bread:
LowFOD dinner rolls
LowFOD bun
LowFOD loaf
LowFOD mini loaf
Alpine Breads products:
Spelt hot cross buns
Spelt rolls
Dark rye and grain
Sour rye
Spelt and barley
Spelt and sprouted grains
Dr. Schär has many products:
GF baguette
Deli Style GF sourdough
Deli Style seeded bread
GF hamburger rolls
GF Multigrain or White Ciabatta Rolls
GF Rustic Sourdough loaf
GF sandwich rolls
GF white rolls
GF Italian crostini
GF Artisan Baker 10 Grains & Seeds Bread/Multigrain Bread/White Bread
Important Info for Celiac Disease
The low FODMAP diet is not a gluten-free diet.
Some of the above foods do contain gluten. The reason there are so many GF breads on the list is because GF breads are made with flours other than wheat, rye and barley.
People with celiac disease know the gluten is found in wheat, rye and barley. These three grains also happen to be high in fructans, which is a FODMAP.
So, GF often equals low FODMAP due to the flour used to make them.
Sourdough breads have a reduced amount of fructan due to the fermentation process in making sourdough. But sourdough breads do contain gluten, if made with wheat flour. More on sourdough below.
A Note About Sourdough
Not all sourdough breads are created equally. As I mentioned, the fermentation process lowers the fructan content in the finished product making it tolerable for many people sensitive to fructans.
However, some commercial bread makers do not make sourdough bread in the traditional way, because it’s very time-consuming. To get the sourdough effect and flavor, they may simply add ingredients like vinegar, yogurt, or sourdough powder.
Genuine sourdough bread has very few ingredients, and doesn’t need added yeast or baking powder in order to rise. The sourdough starter with fermentation takes care of that. So check your sourdough bread for any of the added ingredients mentioned here.
Read the Ingredients list
When searching for breads in the store, please read the ingredients list for breads that are not found on the Monash or FODMAP Friendly apps. Some GF breads have added ingredients that will increase the FODMAP content.
For instance, breads may have added juices, like pear juice, causing the bread to be potentially high FODMAP. Most fruit juices are high FODMAP, especially pear and apple juices.
Dried fruits added to breads is something you should also avoid, as these are high in FODMAP content too.
In Summary
There are many choices of low FODMAP breads for your elimination and reintroduction phases of the diet. You can use the above list to find products that will suit your needs when you want a sandwich, burger, dinner roll, or toast.
As with all things gut-related, everyone responds to foods differently. Always pay attention to your symptoms and the timing of the symptoms to assess your tolerance to foods.
I strongly suggest you undertake the low FODMAP diet with the help of an experienced dietitian (like me 😁).
As you can see, it can be a tricky diet to navigate, and nothing is black and white. Don’t rely on a one-page handout to manage this one.
If you would like a copy of this article, click here for a pdf version.