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Is Gluten-Free Bread Low FODMAP?

Updated · Grains
Depends on portion or type

It depends on the ingredients. Gluten-free bread is not automatically low FODMAP.

Main FODMAPs: Varies by ingredients

Why

Removing wheat removes the main source of fructans, but many gluten-free breads add other ingredients that are higher in FODMAPs, such as inulin, chicory root fiber, honey, apple juice, or bean and soy flours.

Good to know

  • Read the whole ingredients list, not just the gluten-free label.
  • Slice size matters, since two slices contain double the amount of anything in one.
  • Breads based on rice, corn, potato, or tapioca flours are the simplest to check.

Tips and swaps

  • Gluten-free bread without inulin or honey
  • Traditionally made spelt sourdough, in a modest serving
  • Rice cakes or corn tortillas

Related foods

Related reading

Good to know: FODMAP content varies with variety, ripeness, preparation, brand, and serving size, and everyone's tolerance is different. This page gives general guidance without exact serving thresholds. For tested serving sizes, check the Monash University FODMAP Diet app and talk to your dietitian.

Not medical advice. This article is for general education only and does not replace guidance from your doctor or a registered dietitian. The low FODMAP diet is meant to be done in phases, ideally with a dietitian who is trained in it. See a doctor first if you have new, severe, or worsening digestive symptoms.

Check any food in seconds

The ingredients list decides the answer. Scan the label to spot inulin, honey, and other triggers. FODMAP Scanner checks it for you in seconds.

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