Is Wheat Bread Low FODMAP?
Yes. Regular wheat bread is high in fructans, and larger servings are the problem.
Main FODMAPs: Fructans
Why
Wheat contains fructans, and bread, pasta, and crackers are some of the biggest sources of them in a typical diet. This is not about gluten. Gluten is a protein, while fructans are a carbohydrate, which is why some people with IBS react to wheat but do not have celiac disease.
Good to know
- Rye and barley contain fructans too.
- Gluten-free bread is not automatically low FODMAP, because some brands add inulin, honey, or high FODMAP flours.
- Traditionally fermented sourdough made with spelt is often better tolerated, because the fermentation breaks down some fructans.
Low FODMAP swaps
- Gluten-free bread checked for inulin and honey
- Traditionally made spelt sourdough, in a modest serving
- Rice, potatoes, or quinoa
Related foods
Related reading
- How to Read a Food Label for Hidden FODMAPs
- The Low FODMAP Diet in 3 Phases: Elimination, Reintroduction, Personalization
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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