Bread is a staple food in our diets and figuring what bread you can eat on the low FODMAP diet can be tricky. This article is going to explore if you need to eat gluten free bread on the low FODMAP diet and how to choose a suitable option.
Do you need to eat gluten free bread on the low FODMAP diet?
No, you don’t. Unless you have coeliac disease or a wheat/gluten allergy, then there is no need to eat gluten free bread on the low FODMAP diet. Instead, we’d suggest you try wheat or spelt based sourdough bread. This type of bread is low FODMAP and it is usually higher in fibre and nutrients making it a more nutritious choice. You can read our guide on choosing low FODMAP sourdough bread here.
What types of gluten free bread are low FODMAP?
In the first phase of the low FODMAP diet you can enjoy these gluten free bread options:
- Gluten Free White Bread – 2 slices
- Gluten Free Wholemeal Bread – 2 slices
- Gluten Free Rice Sourdough – 2 slices
- Gluten Free High Fibre Bread – 1 slice
- Gluten Free Sourdough made from Wheat Starch – 1 slice
Larger serving sizes and gluten free breads made with mixed grains, seeds or chia can contain higher levels of FODMAPs. Check the Monash University FODMAP Diet App for more information.
High FODMAP Ingredients To Avoid
The ingredients used to make gluten free bread vary from brand to brand. When choosing a low FODMAP bread option avoid breads that contain these high FODMAP ingredients:
- Inulin / chicory root
- High fructose corn syrup
- Honey (if listed in the first three ingredients)
- Apple juice, pear juice or fruit juice
- Chickpea/besan flour (if listed in the first three ingredients)
- Soy flour (if it’s a predominant flour in the bread – if it is listed as a minor ingredient, e.g. after the first 3 ingredients then the bread is often well tolerated in a 1 to 2 slice serving)
- Amaranth flour
- Lupin flour
Are there low FODMAP certified gluten free breads?
Yes, in some countries, you can find low FODMAP certified gluten free breads. Check the Monash University FODMAP Diet App for brands in your country and look out for FODMAP Friendly certified breads.
I’m not sure if my gluten free bread is low FODMAP – what should I do?
If you’ve chosen a low FODMAP type of gluten free bread (e.g. white, wholemeal, rice-based sourdough) and it doesn’t contain one of the high FODMAP ingredients listed above, then try a 2 slice serving and see how you go. If you don’t experience an increase in symptoms then you can leave the bread in your diet.
Can I increase my serving size of gluten free bread?
The type of gluten free bread and the serving size determines the FODMAP levels. This means that larger serving sizes can be higher in FODMAPs. We suggest you check the Monash University FODMAP Diet App before increasing your serving.
Alternatively, when you are ready you can increase your serving size and see how your body responds. If your gut symptoms stay settled over a 24 hour period, then that indicates that you tolerate a larger serving well.
How can I make gluten free bread taste better?
Gluten free bread often isn’t the best tasting bread. You can usually improve the texture and the taste by toasting it just before eating.
Low FODMAP Recipes We Love Using Bread
All of these recipes can be made using a low FODMAP and gluten free bread option.
Crunchy Low FODMAP Garlic Bread
Say what?! I bet you didn’t think garlic bread was possible on the low FODMAP diet. But thanks to the help of low FODMAP bread and some garlic infused oil you can make delicious tummy friendly garlic bread at home.
Homemade Egg Shakshuka On Toast
Shakshuka is such a fun dish. It features eggs nestled in a slightly spiced tomato sauce. It’s one of my favourite breakfast options and it’s the perfect dish for dipping toast in.
Banana Pecan French Toast
This featured guest recipe is a lovely way to beat the mid-week breakfast boredom. We love the cinnamon French toast topped with freshly sliced banana and pecans.
Herby Beef Burgers with Pesto
This might just be my favourite burger recipe yet! These low FODMAP herby beef burgers with basil pesto make such a fresh and fun meal. AND they look so good… Are you drooling yet?
Final Thoughts
Just remember that you don’t have to eat gluten free bread on the low FODMAP diet. If you don’t have coeliac disease or a wheat/gluten allergy, then see how you go with wheat or spelt based sourdough bread as this is a nutritious low FODMAP option. If you need a gluten free option then look for a gluten free white bread, gluten free wholemeal bread or gluten free rice sourdough and avoid brands with sneaky high FODMAP ingredients.
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