If you love bread but struggle with IBS or digestive discomfort, you’ve likely come across sourdough as a potential solution. But the question remains: Is sourdough low FODMAP? The answer is a bit more nuanced than a simple yes or no.
In this guide, we’ll break down what makes sourdough unique, whether it fits into a low FODMAP diet, and how you can enjoy it safely.
What Is Sourdough Bread?
Sourdough bread is made using a natural fermentation process involving wild yeast and lactic acid bacteria. Unlike most commercial breads that use baker’s yeast, sourdough is slow-fermented, which can help reduce the FODMAP content.
What Are FODMAPs?
FODMAPs are fermentable carbohydrates that may trigger digestive symptoms like:
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Bloating
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Gas
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Cramping
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Diarrhea
The low FODMAP diet, developed by Monash University, is designed to help manage Irritable Bowel Syndrome (IBS) by identifying and reducing foods that are high in FODMAPs.
Is Sourdough Low FODMAP?
Yes — certain types of sourdough bread can be low FODMAP in small portions.
According to Monash University:
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Wheat sourdough bread (traditional fermentation)
✅ Low FODMAP at one slice (35g) -
Spelt sourdough bread (100% spelt)
✅ Low FODMAP at one to two slices (50g)
The key is the long fermentation, which helps break down fructans (a type of FODMAP in wheat).
What to Watch Out For
Not all sourdough breads are created equal. Here’s what to avoid:
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Commercial sourdoughs: Many are not truly fermented and are made with added yeast. These may still be high in FODMAPs.
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Multigrain or rye sourdough: These varieties may contain other high FODMAP ingredients.
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Large servings: Even low FODMAP sourdough becomes high FODMAP in big portions.
How to Enjoy Sourdough on a Low FODMAP Diet
Here are some delicious and gut-friendly ways to eat sourdough:
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Toasted with peanut butter (low FODMAP serving)
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Topped with scrambled eggs and spinach
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As a sandwich with grilled chicken and lettuce
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As a side to soups or salads
Stick to the portion sizes and watch for your own tolerance.
Final Thoughts
Is sourdough low FODMAP? Yes — if it’s properly fermented and eaten in moderation. The natural fermentation process reduce is coke low fodmap
FODMAPs like fructans, making it a better option than regular white bread for people with IBS.
✅ Look for authentic sourdough
✅ Stick to 35–50g servings
✅ Monitor your body’s response
As always, FODMAP tolerance is personal. Start small, track your symptoms, and enjoy the comforting taste of sourdough without digestive discomfort.
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