FODMAP checker
Wheat
Why is wheat high FODMAP?
Wheat's FODMAP content comes from fructans — chains of fructose molecules that humans cannot digest. This is the same type of FODMAP found in garlic and onion. The small intestine passes them unabsorbed to the large intestine, where gut bacteria ferment them and cause symptoms.
Importantly, this is not the same as coeliac disease. People with IBS react to the fructans in wheat, not necessarily the gluten itself. This is why some people with IBS feel better on a gluten-free diet even without coeliac disease — they're actually reducing their fructan intake.
Sourdough bread is the exception: the long fermentation process breaks down a significant portion of the fructans, making it low FODMAP at small portions (2 slices of white sourdough). See the sourdough guide for details.
Tips & alternatives
- 🍚Rice flour / rice pastaThe most practical wheat substitute. Rice pasta behaves almost identically to wheat pasta when cooked al dente. Rice flour works well in baking.
- 🌽Corn / polentaLow FODMAP. Corn tortillas, polenta, and cornmeal are all safe wheat alternatives.
- 🌾Oats (in small portions)Rolled oats are low FODMAP at ½ cup (52g) dry. Useful for baking as a partial flour substitute.
Frequently asked questions
Is gluten-free bread low FODMAP?
Usually, but not always. Most gluten-free breads made from rice flour, corn, or potato starch are low FODMAP. However, some use high-FODMAP ingredients like apple juice, honey, or inulin — always check the label.
Is spelt low FODMAP?
Spelt flour is lower in fructans than regular wheat, but it's not fructan-free. It's low FODMAP in small portions (½ cup cooked spelt pasta or 2 slices spelt sourdough). Regular spelt bread without sourdough fermentation should be avoided.
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