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What Sourdough Bread is Low FODMAP?

Last updated on Jul 20th, 2018 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

What Sourdough Breads Are Low FODMAP?

Choosing a low FODMAP bread can be a difficult challenge on the low FODMAP diet, as many contain high FODMAP ingredients like wheat flour, honey, high fructose corn syrup or inulin. Traditional sourdough breads made from wheat, wholemeal wheat, and spelt flours are low FODMAP because they contain reduced levels of fructans (2). This means they can make a great low FODMAP bread option.

Article updated: 20th July 2018

How is traditional sourdough bread made?

The tradition of making sourdough bread is thousands of years old. A culture is made from water and flour, and left to ferment over several days with regular additions of water and flour (3). The culture develops the naturally occurring yeasts and lactobacilli found in the ground grain (3 4). Next this culture is added to the bakers dough. The yeast and bacteria in the culture feast on the carbohydrates in the flour creating gas, which causes the dough to rise slowly and leaven over a prolonged period (5).

Why are some sourdough breads Low FODMAP?

According to Monash University, the levels of fructans (from the oligosaccharide FODMAP group) are reduced during the sourdough fermentation process (1). This is because the yeasts ferment the fructans during the natural leaven process while the bread rises (1). Typically the dough should be allowed to prove for around 12 hours.

What flour bases for sourdough breads are low FODMAP?

Not all sourdough breads are low FODMAP. Some flours are higher in fructans than others, and the fermentation process may not reduce the fructans to a low FODMAP level.

  • White Wheat Sourdough Bread is low FODMAP. Safe serving size is 2 slices (109g or 3.95oz) (2).
  • 100% Spelt Sourdough Bread is low FODMAP. Safe serving size is 2 slices (82g or 2.90oz) (2). Watch your serving size as the Monash app notes that 3 slices (123g or 4.33oz) of 100% Sourdough Bread from the USA can contain high amounts of fructans (2).
  • Spelt Sourdough Bread can be low FODMAP. This type of bread often contains a mixture of flours. Choose one with a higher percentage of spelt flour. A low FODMAP serving size is 2 slices (52g or 1.83oz) (2). Beware that some spelt sourdough breads from the USA can be high FODMAP fructose. If you are reacting to sourdough bread try a loaf that is made 100% from spelt and does not contain any high FODMAP sweeteners.
  • Wholemeal Wheat Sourdough is low FODMAP. Safe serving size is 2 slices (97g or 3.42oz) (2).
  • Oat Sourdough Bread is moderate FODMAP. Low FODMAP serve is 1 slice (26g or 0.91oz), whereas 2 slices (52g or 1.83oz) of oat sourdough bread will contain moderate levels of fructans (2).
  • Kamut Sourdough Bread is high FODMAP and contains high levels of both fructans and fructose (2). The high fructose levels could have been due to a high FODMAP sweetener in the bread. It is recommended that you avoid kamut sourdough bread during the elimination phase of the low FODMAP diet.
  • Rye Sourdough Bread is high FODMAP for fructans and should be avoided during the elimination phase of the diet (2).

How do you choose a low FODMAP sourdough bread?

  • Check for high FODMAP sweeteners. Always check the ingredient list for high FODMAP sweeteners like honey or high fructose corn syrup (5). In theory, the fermentation process should reduce the FODMAP levels in the sweeteners, but it is unclear by how much. If a high FODMAP sweetener has been used, check that the label says zero residual sugar, or avoid the sourdough bread (5).
  • Ask your local bakery if they use a slow leavening process for their sourdough bread. Otherwise, ring the manufacturer and ask about their bread making process.
  • If you don’t tolerate one brand of sourdough bread, try a different brand

Note on Yeast

Previously it was suggested that adding yeast (additional to the sourdough starter) to sourdough bread could mean it has a higher FODMAP level as it might take less time to prove. However, this hypothesis is not supported by evidence and we have low FODMAP certified sourdough bread that contains added yeast. Additionally, yeast itself is low FODMAP. This means we do not need to worry about added yeast. Just focus on choosing a traditional wheat or spelt sourdough bread and test your tolerance to it.

This section was updated on 20th July 2018.

Final Thoughts

Sourdough bread can be a tasty addition to the low FODMAP diet! However, you need to check that it is made from white, wholemeal wheat, or spelt flour and that it is made using a traditional sourdough bread process. Also, remember to keep an eye on your portion sizes.

More Tools to Help

We know that taming your gut symptoms can be challenging but we’re here to help! We can support you through your journey from starting the low FODMAP diet to reintroducing FODMAPs and finding your food freedom in our Wellness Club.

Explore our 500+ delicious low FODMAP recipes, plan your meals with our weekly meal plans, track your symptoms, and get extensive help for all the stages of the low FODMAP diet through our e-courses. All our resources are dietitian reviewed. So what are you waiting for? Come and join us in the Wellness Club!

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. Monash University. Frequently Asked Low FODMAP Diet Questions: Further Clarification For Sourdough Breads. Monash University Website. 2015. Retrieved from:http://www.med.monash.edu.au/cecs/gastro/fodmap/low-fodmap.html. Retrieved on: 2016-05-22. (Archived by WebCite® at http://www.webcitation.org/6hhpdwBgz)

2. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2015: Version 1.3(180). Date retrieved: 2015-09-21. Retrieved from :http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2016-02-15. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

3. Griggs, B. The rise and rise of sourdough bread . The Guardian. 2014-08-12. Retrieved from:http://www.theguardian.com/lifeandstyle/2014/aug/12/rise-sourdough-bread-slow-fermented-health-benefits. Retrieved on: 2016-02-14. (Archived by WebCite® at http://www.webcitation.org/6fIWzSh1x)

4. Kimbell, V. Why is it that I can digest sourdough bread and not commercial bread?. The Sourdough School. 2015-09-11. Retrieved from:http://www.sourdough.co.uk/why-is-it-that-i-can-digest-sourdough-bread-and-not-commercial-bread/. Retrieved on: 2016-02-14. (Archived by WebCite® at http://www.webcitation.org/6fIYb7OJZ)

5. Scarlata, K. Let’s talk about sourdough bread & FODMAPs!. The Well Balanced FODMAPer. 2016-02-14. Retrieved from:http://blog.katescarlata.com/2015/11/10/lets-talk-about-sourdough-bread-fodmaps/. Retrieved on: 2015-11-10. (Archived by WebCite® at http://www.webcitation.org/6fIY9xw5Z

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Comments

  1. karen walsh says

    October 9, 2018 at 12:49 pm

    Hi
    Is Irish soda bread made with spelt flour low fodmap?
    Thanks

    Reply
    • Alana ScottAlana Scott says

      October 13, 2018 at 12:10 am

      Hi Karen,

      You might find you can enjoy 1 slice of that bread during the first phase of the low FODMAP diet, however more than that might become high FODMAP. If you want to eat a larger serve of bread then swap to a traditionally made spelt sourdough bread as the fermentation/leavening process will help reduce the FODMAP content.

      Reply
  2. Donna says

    March 8, 2019 at 6:33 am

    Is bakers delight sourdough fodmap friendly

    Reply
    • Alana ScottAlana Scott says

      March 8, 2019 at 6:26 pm

      Hi Donna,

      Bakers Delight actually make a low FODMAP loaf that has been tested and certified as safe for the low FODMAP diet. Try asking for that when you are in store.

      Reply
  3. Daniela says

    March 12, 2019 at 9:43 pm

    Hi,
    A serving size of two slices, does this mean 2 slices per day or per meal?

    Reply
    • Alana ScottAlana Scott says

      March 16, 2019 at 10:46 pm

      Hi Daniela,

      Two slices per serve is for each meal. You can repeat foods throughout the day just leave 2 to 3 hours between each serve. I hope that helps!

      Reply
  4. Joyce Bragg says

    May 10, 2019 at 12:43 pm

    Is Wholewheat flour the same as Wholemeal flour

    Reply
    • Alana ScottAlana Scott says

      May 12, 2019 at 10:04 pm

      Hi Joyce,

      Yes wholewheat flour is the same as wholemeal flour. I hope that helps!

      Reply
  5. Charlene Howe says

    May 24, 2019 at 12:45 pm

    I have in’s, started aa sourdough starter with gold medal all purpose flour, white, am going to make my own sour dough bread, was going to use gold medal white flour to make bread. Is this Low FODMAP?

    Reply
    • Alana ScottAlana Scott says

      May 28, 2019 at 5:36 am

      Hi Charlene,

      Thanks for leaving a comment. Providing the gold medal all purpose flour is made from wheat or spelt flour then your sourdough bread should be low FODMAP at a 2 slice serve. Let us know how it turns out!

      Reply
  6. Linda Polk says

    May 31, 2019 at 8:40 pm

    Hello again. A few days ago, I posted a question about making bread with a mixture of gluten free flour and spelt flour. Now I can’t find my question on the website to find if I received a reply. My doctor handed me a 1-page sheet about the FODMAP diet, but offered no guidance, and to my knowledge, there are no dieticians or nutritionists in my area familiar with it, so I’m on my own. I’ve had some confusion about appropriate breads, as the doctor’s list only stated GF bread OR “100% spelt bread” but didn’t mention sourdough. I have had some success with the diet over the past several weeks. Could you please direct me to the correct page where I posted my bread/flour question, if it still exists? Thank you.

    Reply
    • Alana ScottAlana Scott says

      June 3, 2019 at 8:59 pm

      Hi Linda,

      Sorry about the slow reply. We’ve been having a few issues with comments disappearing! It looks like your comment might have been one of those. Okay so we tend to recommend traditional spelt sourdough bread or traditional wheat sourdough bread as the sourdough culture helps gobble up the fructans in the spelt or wheat flour which lowers the FODMAP content. This has been confirmed by laboratory testing by Monash University. It is possible that the list of foods your doctor gave you might be out of date so you might want to cross-reference it with the Monash Low FODMAP app. What flours are you going to use with your sourdough starter?

      Reply
  7. Linda Polk says

    May 31, 2019 at 8:40 pm

    P.S. I am in the process of making a sourdough starter at this time.

    Reply
  8. Linda Polk says

    June 12, 2019 at 3:47 pm

    Sorry, I’m just now discovering your reply. 🙂
    My spelt starter failed. It was working, so I mixed dough for bread, left overnight to rise, and it didn’t rise at all, and I checked the starter and it appeared to have died, so I threw it all out, dough and starter.
    I am this morning attempting again to make a starter, and this time will start with white all purpose for the starter. Hopefully it will “start” better than spelt.
    I intend to use spelt flour for my sourdough bread (if my starter survives), but since sourdough does “gobble up the fructans” (and since I have a new bag of all purpose and no other use for it!), I might try a combination of spelt and all-purpose wheat, as the mixture might create a lighter loaf.
    Thank you so much for your feedback.

    Reply
    • Alana ScottAlana Scott says

      June 16, 2019 at 5:45 am

      Hi Linda,

      Thanks for the update! I’ve got my fingers and toes crossed that your next start works and that you end up with a lovely sourdough loaf!

      Reply
      • Linda Polk says

        July 7, 2019 at 11:50 pm

        UPDATE: After my “new” starter had a week to “work” it seemed to be ready. I mixed dough and left overnight (a full 12 hours) to rise. Maybe it needed even more time, as it did not rise much if at all, but was very sour smelling. I was determined to have bread, so I decided to proceed and dissolved a packet of yeast in warm water, kneaded it into the dough, left to rise a few more hours, then baked. The result was a good loaf, but I was disappointed that I’d had to add the yeast so it wasn’t true sourdough.
        After feeding my starter for a couple more weeks, I decided to double the amount of starter per loaf. The recipe I had been using, and most recipes I have seen, called for 1/2 cup starter and 3 cups flour per loaf; I used a full cup of starter this time, left dough to rise overnight, and it doubled nicely this time. After kneading and shaping into pan, it took only a couple of hours to rise above top of pan (even though the recipe said 6-8 hours)! This made a beautiful, delicious loaf!
        Hope this info is helpful to others who might be having similar issues.

        Reply
        • Alana ScottAlana Scott says

          July 8, 2019 at 8:56 pm

          Awesome work! I hope your tummy is also enjoying your traditional sourdough loaf.

          Reply
  9. Jessica Botterman says

    July 8, 2019 at 6:49 pm

    I make all my bread at home with all purpose flour. I haven’t gotten to sourdoughs yet though. Is all-purpose flour with salt, water, and yeast, low FODMAP?

    Reply
    • Alana ScottAlana Scott says

      July 8, 2019 at 9:52 pm

      Hi Jessica,

      Thanks for commenting. It’s the bread making process that makes the sourdough bread low FODMAP. Your traditional bread is likely to only be low FODMAP at 1 slice serve and then will become high FODMAP. To enjoy a larger serve you would need to add a sourdough culture to the bread and allow it to rest/prove for around 12 hours. The bacteria in the sourdough culture will break down some of the fructans in your all purpose wheat flour and reduce the FODMAP content. Does that make sense?

      Reply
  10. Spinninghands says

    July 28, 2019 at 9:06 pm

    Is it possible to make sourdough bread with brown or white rice?

    Reply
    • Alana ScottAlana Scott says

      July 29, 2019 at 9:50 pm

      Yes, we have seen sourdough bread made from brown or white rice flour that is low FODMAP. You might need to contact your local gluten-free bakeries to see what options they have available.

      Reply
  11. Sara Ayech says

    August 5, 2019 at 4:26 pm

    Hi, my son and I are making a rye starter as we were given a kit for it. If I use 100 spelt flour to make bread using the rye starter will this still be high fructan because of the starter?

    Reply
    • Alana ScottAlana Scott says

      August 6, 2019 at 9:46 pm

      Hi Sara,

      The fermentation process in the starter will reduce some of the fructan content in the rye flour used in the starter. However, unless the bread is laboratory tested we won’t know the FODMAP content of the overall loaf. My gut feeling is that if you stick to a 2 slice serve of the spelt sourdough bread with the rye starter it will probably be well tolerated. This means we would recommend testing your tolerance to the homemade bread.

      Reply
  12. Doreen Vernarec says

    August 11, 2019 at 10:20 pm

    I’m new to the FODMAP diet and just began the elimination phase. Still very fuzzy on the sourdough ingredients. I walked away from a bakery loaf because it listed wheat flour but, after reading the posts, this may not have been necessary? These are the ingredients: “unbleached unbromated wheat flour ((wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), malted barley flour), filtered water, natural sourdough starter, organic whole wheat flour, sea salt”. Is this low FODMAP? Is it ok to eat? When is wheat flour ok? If it’s ok, can you explain why so I can begin to understand? Thank you 🙂

    Reply
    • Alana ScottAlana Scott says

      August 12, 2019 at 8:00 pm

      Hi Doreen,

      Sourdough bread made from wheat flour is low FODMAP because the sourdough starter helps break down the fructans. We would suggest trying a small 2 slice serve of that sourdough loaf and see how your body goes. In theory, we think it meets low FODMAP criteria.

      Also here is an article on wheat and the low FODMAP diet which will help answer your question: https://alittlebityummy.com/can-you-eat-wheat-on-the-low-fodmap-diet/

      Reply
  13. Jennifer Howell says

    November 4, 2019 at 6:11 am

    Hi there, I have found a company that ships sourdough but I’m still kinda new to all this so can you tell me if these ingredients are Low FODMAP…. organic unbleached wheat flour, organic sourdough culture, organic apple cider vinegar, water, sea salt. Thank you

    Reply
    • Alana ScottAlana Scott says

      November 4, 2019 at 8:35 pm

      Hi Jennifer,

      Those ingredients look good. I think that sourdough bread would be worth trying. Let me know how you get on.

      Reply

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