We have looked at several Low FODMAP bread brands and found a couple certified low FODMAP by Monash University and others that are gluten-free. While not all the bread we reviewed is low FODMAP, the majority of gluten-free bread can be considered low FODMAP with a small serving size.
This is a question that comes up a lot around low Fodmap. The information around this question can be misleading. It is important to remember that low FODMAP is not the same as gluten-free.
So, there are types of bread that can fall into the low FODMAP, typically only a moderate serving of them.
There are bread brands that have been certified by Monash University. These loaves of bread have been tested to ensure they are low in any FODMAPS.
How to Tell If a Bread is Certified Low FODMAP
If we look at the different kinds of bread, there are a few ways to find out if they are low FODMAP or not. Typically white bread and gluten-free bread are considered low FODMAP when having only one slice.
White bread can be a bit tricky to find low FODMAP. It is important to read the labels. In North America, it’s common for white breaks to have high fructose corn syrup, making them high in the FODMAPS.
Anyone trying low FODMAP for the first time might feel overwhelmed with everything you can and cannot eat. Reading through the labels of all the amazing-looking loaves of bread in the bakery is probably not the best use of your time.
So instead, we have done a round-up for you. Our team has collected some of the best low FODMAP bread.
Low FODMAP Bread Brands
Low FODMAP is growing more and more in popularity. Because of that, companies are creating certified low FODMAP bread. Sourdoughs are another kind of white bread that is low FODMAP thanks to the long fermentation process.
A few gluten-free loaves of bread are also considered low FODMAP in small servings. We will name a few of those.
Certified Low FODMAP
Schar makes a wide range of gluten-free bread that has also been certified by Monash University. These products can be found in your grocery store and are labeled low FODMAP. Some of the products suitable for those eating low FODMAP are their wholesome loaves, white, seeded, and vitality.
A number of their rolls have also been tested by Monash University. The white, brown, and seeded ciabatta rolls are all low FODMAP. They also have a pizza base, breadsticks, and cream crackers.
Cobs Bread is another company that offers a few different low FODMAP bread. A newer player to the world of low FODMAP bread, Cobs bread has three choices; low FOD loaf, mini loaf, and a bun.
Like Schar, Cobs had their bread tested and certified by Monash University. Cobs bread is not gluten-free and contains Sorghum, flax seeds, poppy seeds, and oat bran. They are a great option for those who need their low FODMAP bread to also be gluten-free.
Low FODMAP Sourdough Bread Brands
Sourdough is another form of white bread that is considered to be low FODMAP. The slow fermentation process causes most of the fructans to be eaten up, making it easier for our guts to digest.
TIP: When shopping for sourdough, we recommend that you get brands that have no yeast, as the long fermentation process is what makes it low FODMAP.
Essential Baking Company Take & Bake Bread makes a sourdough without yeast. With simple ingredients and no yeast, you can even warm it at home in minutes for that fresh out of oven taste.
The bread that has not been certified by Monash University is only considered low FODMAP when consuming one slice in a serving.
Franz Gluten Free also has options for anyone who needs their bread to be gluten-free and low FODMAP. This bread is not certified by Monash University, so it is only considered low FODMAP at one slice.
Udi’s Gluten-Free White Sandwich Bread provides another uncertified option for gluten-free and low FODMAP bread. Of all the brands we looked at this was one of the brands most commonly found in stores, making it easier to get.
Lastly, there is Trader Joe’s Gluten-Free White Sandwich Bread. Again this is another bread not certified but based on the ingredients list, and we can say it is low FODMAP at one slice.
We used to be terrified of trying to make bread at home, but when we started looking into low FODMAP, we realized it might be the answer to the bread problem.
If you’re looking to try and make your bread, check out Lo-Fo Pantry. All of their baking products have been certified to be FODMAP friendly.
High FODMAP Bread Ingredients to Be Aware Of
“What can you eat?” This is a question I get all the time when I talk about my diet, and it’s pretty common when anyone hears about low FODMAP as well.
There are a lot of things you can still eat while on a low FODMAP diet, like bread! However, there are some things to be on the lookout for in terms of ingredients.
It is important to remember that serving size is also an important thing to consider. Some foods that contain FODMAPs can be considered low FODMAP when in smaller portions.
Fruit Juice or Juice Concentrate – both of these are high in fructose which makes them high FODMAP.
Soy Flour is considered high FODMAP, but some soy products are not. Monash has tested bread and products with small amounts of soy flour and deemed them safe, low FODMAP foods. With soy flour, it can be a matter of amount.
Amaranth Flour is high FODMAP.
Rye on the Monash app Rys is considered high FODMAP. However, there are some bread products, mainly sourdough containing rye. If you consider the serving size, bread with rye can be considered low FODMAP.
Kamut is high in FODMAP, no matter the serving size.
Spelt aside from soy is one of the most confusing grains to people trying low FODMAP. Monash says it is high FODMAP. However, there is sourdough bread that contains spelt that is low FODMAP. It is all about the amount with this one.
Wheat germ, as long as it is low in fructans, is considered low FODMAP in small amounts.
Honey has been tested by Monash in small amounts, and it is low in FODMAP. It can be used in low FODMAP bread.
Molasses at 5 grams have been tested low in FODMAP, according to Monash University.
Malted Barley, while high in FODMAP, may be tolerated in small amounts.
What breads are low FODMAP?
Monash University has tested two of the bread we talked about and given them the official low FODMAP seal of approval. Both Schar and Cobs Bread have options that have been tested by Monash.
There is also Frans Gluten-free and Essential Baking Company Take & Bake Bread which is a sourdough. Both Udi’s and Trader Joe’s have gluten-free white bread that is low FODMAP in low servings, although it has not been certified by Monash University.
What bread is best for IBS sufferers?
Anyone suffering from IBS needs to be a little more careful. Gluten-free bread-like Trader Joe’s and Udi’s are good options. Eat these in small servings and monitor how you feel.
What brand of sourdough bread is low FODMAP?
Essential Baking Company Take & Bake Bread is a low FODMAP sourdough option. Other sourdoughs may also be low FODMAP, but check the ingredients before buying.
Is gluten-free bread low FODMAP?
Not all gluten-free bread is created equal, so not all gluten-free bread is low FODMAP. To be safe, stick to Udi’s and Trader Joe’s gluten-free options.
Now that was a lot of information you just had thrown at you. Remember that everyone’s body is different. What works for some people may not work for you. That is why it important to monitor yourself closely during the elementation phase.
In the challenge phase, you will find what works and what doesn’t. Again this is going to be different for everyone.