FODMAP checker
Sourdough bread
Sourdough bread can be low FODMAP — but only specific types and only in controlled portions. Spelt sourdough (2 slices / 97g) and white wheat sourdough (2 slices / 109g) are tested low FODMAP. Regular wheat bread, wholemeal bread, and rye bread are high FODMAP.
Why is some sourdough low FODMAP?
Regular wheat bread is high FODMAP due to fructans. However, the long fermentation process used in traditional sourdough allows bacteria to break down a significant portion of the fructans — reducing the FODMAP content to a tolerable level.
Not all sourdoughs are equal. Many commercial "sourdough" breads use shortcuts and are not properly fermented, making them just as high FODMAP as regular bread. Look for sourdough with a long fermentation time and ideally made with spelt flour.
Monash University specifically tested: spelt sourdough (2 slices, 97g) and white wheat sourdough (2 slices, 109g) as low FODMAP. Rye sourdough is not low FODMAP.
Tips & alternatives
- 🍞Choose spelt sourdoughSpelt sourdough with a long fermentation is the most reliably low-FODMAP bread option. Look for artisan bakeries or check the ingredients list for sourdough starter and long prove times.
- 🌾Gluten-free breadMost gluten-free breads are low FODMAP, though check for high-FODMAP ingredients like honey, apple, or inulin.
- 🫓Rice cakes or oat cakesLow FODMAP in standard serving sizes. Good for a quick, safe alternative to bread.
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