If you’re reading this, you might already know that finding the right diet is an important step in managing IBS symptoms effectively. In this blog, I’m going to help you with the process of choosing a suitable low FODMAP bread that fits within an IBS friendly diet, as well as considering options for those of you who follow a plant-based or vegan diet.
From understanding which ingredients to avoid to highlighting some of the best bread options available, I want to make finding the right bread for you as smooth as possible. So let’s dive into the world of IBS-friendly breads!
What is the Low FODMAP Diet?
The low FODMAP diet has now become one of the main dietary treatments for IBS. Designed to minimise the intake of certain carbohydrates that are hard to digest, this diet helps reduce the abdominal discomfort, bloating, diarrhoea and/or constipation caused by IBS. It’s all about making the best food choices to keep your gut happy!
FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of short-chain carbohydrates that are poorly absorbed in the small intestine. For individuals with IBS, these poorly absorbed sugars can cause significant digestive distress.
Adapting to a Low FODMAP diet can feel like a daunting task, especially when it comes to finding suitable alternatives for everyday staples like bread. Bread, as we know it, is typically rich in FODMAPs due to ingredients like wheat, barley, and rye, which contain oligosaccharides (the ‘O’ in FODMAP). This can make your morning toast or sandwich routine a bit of a puzzle.
Let’s have a close look at low FODMAP breads and which breads to avoid on a low FODMAP diet.
Is Bread Low FODMAP?
Traditional breads often become a source of discomfort for those with IBS due to their high FODMAP content. The main FODMAPs found in bread are fructans, which are found in the grains wheat, barley and rye to name a few. Digestive discomfort after eating bread has nothing to do with the protein gluten, unless you have coeliac disease. However, many gluten free foods are also low FODMAP and this is a useful label to help you when choosing a suitable low FODMAP bread.
Let’s have a closer look at wheat, the main ingredient in most breads. Wheat flour is high in fructans, which are short chains of fructose with a glucose molecule at the end. It also contains galacto-oligosaccharides (GOS), chains of another sugar molecule called galactose with glucose at the end. In addition to these oligosaccharides, some breads have added fructose, including those sweetened with honey or fruit.
Eating high FODMAP breads cause IBS symptoms in some people as humans don’t have the enzymes needed to break them apart. Instead, they are broken down by our gut bacteria, which produce a range of by-products. These include gases, causing bloating and pain, short-chain fatty acids, which disrupt normal bowel function, and other molecules which can draw water into the gut, causing diarrhoea.
Breads that are high in FODMAPs are unsuitable during the low FODMAP elimination phase at a normal serving size. Here is a list of high FODMAP bread products to avoid during the low FODMAP diet:
- Bagels
- Brioche
- Chapatti
- Ciabatta bread
- Croissants
- Focaccia
- Garlic bread
- Gluten free breads with added high FODMAP ingredients*
- Kamut bread
- Naan bread
- Panini
- Pitta bread
- Pizza
- Pumpernickel
- Roti
- Rye bread (light, dark, sourdough)
- Soda bread
- Wheat bread – including wholemeal, seeded and white
- Wraps
*Always check for added high FODMAP ingredients (apple, fructose, fruit, honey, milk, inulin, oligofructose, FOS, garlic, onion, sorbitol).
Suitable Low FODMAP Breads
Now we’ve looked at the breads you can’t eat on a low FODMAP diet, let’s see what is low FODMAP:
Suitable low FODMAP bread products:
- 100 % spelt sourdough bread
- Wheat sourdough bread
- Gluten/wheat-free bread and bread products (made from rice, oat, corn, potato or tapioca flours)
Gluten-free bread plays a significant role in managing IBS symptoms, particularly for those sensitive to FODMAPs. While gluten-free by itself doesn’t necessarily mean low in FODMAPs, many gluten-free breads are made from alternative flours like rice or oat that are lower in FODMAPs and make low FODMAP breads. There are now lots of gluten free options, including pitta, rolls, brioche, ciabatta and wraps to name a few.
It’s important to check the specific ingredients used, as some gluten-free products may contain high FODMAP additives. Examples include apple, fructose, fruit, honey, milk, inulin, oligofructose, FOS, garlic, onion and sorbitol. Yeast is acceptable on a low FODMAP diet. So are seeds such as pumpkin, sunflower and chia, which can add nutritious value without high FODMAP risks.
It is easy now to go to a supermarket and pick up a gluten free or low FODMAP bread. Many of the well-known brands now make gluten free breads and there are brands that specialise in gluten free options. These include Warburtons, Schar, Genius, Promise, Bfree and supermarket own free from brands.
Low FODMAP Vegan Bread Options
I’ve looked at the ingredients in the gluten free low FODMAP breads available in the UK to find ones that are suitable on a vegan or plant-based diet. Unfortunately, I found that quite a few contain honey and/or egg white powder so please keep an eye out for this. Here are some options if you’re following a low FODMAP and vegan diet:
- Warburtons: white wraps (all other breads contain egg white powder so are not suitable for vegans)
- Schar: panini rolls, white rolls, ciabatta rolls, brioche burger buns, wholesome vitality loaf, balance of both rolls
- Genius: DGF soft brown farmhouse
- Promise: multigrain loaf, soft white loaf, wholesome brown loaf, sourdough soft white rolls, sourdough rustic white
- Bfree: sweet potato wraps, naan breads stone baked original, oat loaf, sunflower & pumpkin seed loaf
- New York Bakery: gluten free original bagels
Is Sourdough Bread Low FODMAP?
Sourdough bread is a potential low FODMAP bread option as the fermentation process breaks down some of the fermentable carbohydrates that can cause symptoms in IBS. Traditional sourdough bread is made from a process which uses a starter made from a dough and water which has been fermented using naturally occurring yeast and bacteria. The fermentation makes the bread easier for humans to digest, especially those with IBS. It also adds a sourness to the bread which I think is delicious and makes it a much more interesting toast for breakfast or sandwich option.
Spelt is an ancient grain closely related to wheat that has been in use for around 7000 years. It has a naturally lower FODMAP (fructan) content compared to modern wheat. Although spelt is a type of wheat, the fermentation process significantly reduces its FODMAP content, making it much easier to tolerate for some people with IBS. This bread also offers a nutritious alternative, providing a source of fibre and a distinct, nutty flavour, while being gentler on the gut.
Not all sourdough breads are low FODMAP, including oat, rye and kamut sourdough. To ensure you choose a low FODMAP sourdough, go for either 100 % wheat sourdough (white or wholemeal) or 100 % spelt wheat sourdough bread.
Making Your Own Low FODMAP Bread
Making your own gluten-free, low-FODMAP bread is quite different to making traditional wheat bread. A few considerations and adjustments are needed.
Firstly, gluten-free flour blends or alternatives like rice flour or almond flour are used instead of wheat flour, as they contain no gluten and are suitable on a low FODMAP diet. These have their own distinct flavour profiles, so will not taste the same as normal wheat based breads.
Gluten free bread flour mixes usually contain a mix of flours as well as a gluten replacement. All you need to add is water and yeast, and maybe a few whole or ground seeds to add extra fibre and nutrients.
In the UK, gluten free bread mixes are available from Freee Foods (rice, tapioca and potato flours and starches) and Schar (maize, rice, sorghum, and rice flours and starches). These are both vegan and lactose free but do check for ingredients such as milk powder or other high FODMAP ingredients in alternative products.
Gluten is the protein responsible for wheat bread’s structure and elasticity so gluten replacements must be added for use as a binding agent to achieve the right texture. Traditionally in processed breads, the most common products used are xanthan gum and guar gum. However, if you’re baking at home and making your own flour mixes, using psyllium husk, chia seeds or flax seeds are a much more nutritious option. They are high in omega-3 fatty acids and antioxidants, as well as packed with soluble fibre which is extremely helpful if you suffer with constipation.
Gluten-free, low-FODMAP flours absorb moisture differently, affecting the hydration levels needed for the dough. The flavour profile also changes, as alternative flours have distinct tastes, and careful attention to the baking time and temperature is crucial since these flours bake differently.
Using a bread maker makes this all the easier as you just pop the ingredients in and press go! Make sure you choose the gluten free bread setting. I’ve been using my Panasonic Bread Maker for years and I love it, it’s never let me down. This is one way we’ve cut down on processed foods in my household and I make a loaf every few days as we get through it quickly.
Conclusion
Following a low FODMAP diet while dealing with IBS can be quite daunting, especially at the start. Understanding your options when it comes to bread can make the process much easier.
As I’ve shown, not all breads are off-limits. You have safe options like 100% spelt sourdough and various gluten-free breads and flour mixes that are tailored to reduce IBS symptoms. However, it’s crucial to always inspect labels for hidden high FODMAP ingredients that could trigger IBS symptoms.
While this guide provides a starting point, the low FODMAP diet isn’t designed to be followed for life. Once you have your symptoms under control, it’s important to reintroduce the foods in a careful way to identify your personal triggers. Therefore, it’s highly advisable to consult with a Dietitian who can offer personalised guidance based on your specific dietary needs. I can help you tailor your diet effectively, ensuring you manage your IBS while still enjoying a variety of nutritious and tasty foods.
Remember, the goal is to maintain a balanced diet that supports your overall health without exacerbating your symptoms. Your journey to a happier gut is a personal one, and with the right professional advice, you can travel through it successfully.
If you’re wondering about getting support from a Registered Dietitian trained in the low FODMAP diet, book a free discovery call with me here.
Please comment with your own experiences, tips, and questions about managing IBS with a low FODMAP diet.
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