Is Sourdough Bread Low FODMAP?
It depends on the flour and how it is made. Traditionally fermented spelt sourdough is often better tolerated, while many wheat sourdoughs are still high in fructans.
Main FODMAPs: Fructans (wheat sourdough)
Why
Long fermentation with a sourdough culture breaks down some of the fructans in flour. How much is removed depends on the flour, the time, and the method, so two loaves labeled sourdough can behave very differently.
Good to know
- Many commercial loaves are made quickly with added yeast and only sold as sourdough.
- A long, traditional fermentation, often with spelt flour, is the better choice.
- Start with one slice and see how you feel.
Tips and swaps
- Gluten-free bread checked for inulin and honey
- Traditionally made spelt sourdough, in a modest serving
- Rice cakes or potatoes
Related foods
Related reading
- The Low FODMAP Diet in 3 Phases: Elimination, Reintroduction, Personalization
- A Low FODMAP Grocery Shopping Guide: What to Put in Your Cart
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.
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