Expert Guidance on Finding and Choosing a Low FODMAP Bread

Expert Guidance on Finding & Choosing a Low FODMAP Bread

“Expert Guidance on Finding & Choosing a Low FODMAP Bread” was written by dietetic intern and functional nutritionist Krista Wale, B.S. This article was reviewed, edited, revised and updated by Jenna Volpe, RDN, LD, CLT.

Many people believe they can’t eat bread on a low FODMAP diet.  Well, we’re here to debunk this notion and tell you that, yes, you can enjoy certain types of bread bread on a low FODMAP protocol – even if you suffer with irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO)!

Most breads don’t fit the parameters of a low FODMAP diet, but there are healthy and tasty low FODMAP bread options out there.  You just have to know what to look for!  As functional nutritionists, we looked under rocks and stones to hunt for the best options on the market. Keep reading to learn more about how to identify a low FODMAP bread based on the ingredient list, along with a list of our favorite low FODMAP bread picks.

Disclaimer:  This article was written for informational, educational purposes. Please don’t take this as medical/nutritional advice! Make sure to consult with your treatment team to receive customized advice and protocols tailored to your individual needs.

Affiliate disclosure:  This post contains affiliate links*.  As an Amazon Associate, if you make a purchase through an affiliate link, Whole-istic Living may make a commission on qualifying purchases at no extra cost to you!

Table of Contents

What makes a bread high or low FODMAP? 

What makes most breads higher in FODMAPs would usually be fructans and/or oligosaccharides from certain types of sweeteners, grains, or sometimes bean flours.

Fructans in wheat 

Fructans are the predominant FODMAP found in many wheat-based bread products.

Although wheat flour is the most common ingredient in conventional bread, other bread products made with barley and rye are going to be high FODMAP as well. When it comes to eating bread on the low FODMAP diet, you’ll want to choose products made with an alternative flour that is FODMAP friendly (keep reading to find out).  

Fructans or sorbitol in some sweeteners

Most (if not all) bread recipes call for some type of sweetener. Many conventional bread products often call for white sugar (cane sugar), which is a type of low FODMAP sweetener

Other sweeteners often used that are high FODMAP include high fructose corn syrup, molasses, and/or honey. 

However, keep in mind that just because a bread contains a high FODMAP sweetener on the ingredient list doesn’t necessarily mean it’s in amounts significant enough to trigger IBS symptoms!

  • Generally speaking, if a high FODMAP sweetener is one of the first 5 ingredients listed on a nutrition label, it’s safe to assume it is enough to potentially trigger a reaction, if you have an intolerance to that ingredient.

It’s also important to note that just because a sweetener is low FODMAP doesn’t always mean it is gut-healthy or IBS-friendly. (Learn more about the best sweeteners for IBS here!)

Oligosaccharides in some gluten free flours and chicory

Oligosaccharides (the “O” in the FODMAP acronym) are poorly digested carbohydrates and fibers found in some common gluten free bread ingredients like chickepea flour, chicory root (a fiber which is high in inulin), and coconut flour.

4 ways to spot a low FODMAP bread

Look for the stamp of approval

The easiest way to choose a low FODMAP bread is by looking for a product with a certified low FODMAP label. This label means that the product has been laboratory tested to determine if its low FODMAP, and certified by Monash University or FODMAP Friendly Food Program. 

Check an app

You can also refer to the Monash University FODMAP app, Spoonful App or the Fig App for a full list of tested and certified low FODMAP products.

  • Enter Whole-istic Living’s affiliate code:  JENNA20 to get 20% off your first year of annual membership for the Spoonful App! (Disclosure: Whole-istic Living will make a small commission at no extra cost to you.)

Spoonful App Screenshot - First 7 days free - Redeem Code is circled to enter affilite code for annual membership

Consult an expert

Ask a FODMAP-trained dietitian for low FODMAP bread recommendations. 

FODMAP-trained dietitians emphasize the personalization of the low FODMAP diet. Working with a FODMAP-trained registered dietitian can provide relief from information overload and increase your confidence when tackling the low FODMAP diet. 

Check the ingredient list (and do your research!) 

The ingredient list is the first place you should look to determine whether or not a bread is low in FODMAPs on your own.  The ingredient list is usually listed to the right of or below the nutrition facts label.

“If you give a man a fish, he eats for a day. If you teach a man to fish, you feed him for a lifetime.” -Proverb

It’s always nice and convenient to have someone else tell you what’s low FODMAP (or IBS-friendly), but it’s empowering to know the “why” behind the “what”!  

Knowledge is power, when you know how to apply it.  Knowing how to decipher a nutrition label (especially when you can’t tolerate FODMAPs very well) is empowering, to say the least.

Common high FODMAP bread ingredients

Ingredients matter most (and how much of them) when searching for a low FODMAP bread!  Here are some high FODMAP ingredients commonly found in bread products that you want to watch out for, if you don’t tolerate FODMAPs very well:

  • Agave
  • Barley
  • Chickpea 
  • Chicory/chicory root/chicory root fiber
  • Coconut flour
  • Dates
  • Enriched wheat flour (bleached or unbleached)
  • Fructans
  • Fruit juice concentrate
  • Honey
  • High fructose corn syrup
  • Inulin
  • Kamut
  • Molasses
  • Spelt
  • Sugar alcohols (ending in -ol)
  • Wheat/whole wheat
  • Whey/whey concentrate
  • Rye 

It’s important to note that just because an ingredient is listed, doesn’t mean it is in high enough quantities within a product to trigger a reaction. 

  • For example, sourdough as a fermentation process can help to break down and pre-digest FODMAPs in grains such as wheat, spelt, kamut and rye.
  • From a threshold standpoint, ingredients on a nutrition label are always listed in descending order based on weight and overall concentration.
    • This means the first ingredient listed contributed the largest amount and the last ingredient listed contributed the least.
    • There’s a greater chance of these ingredients triggering IBS symptoms if they’re listed as one of the first 5 ingredients.

To take it to the next level, it’s sometimes also possible to determine this by doing a little math. (Don’t worry too much about this part! It’s not usually necessary.)

  • For example: If a bread product contains honey as an ingredient and honey is the only nutritive sweetener, but a piece of bread contains less than 4 grams of sugar per serving, this means there isn’t enough honey to trigger a reaction as a stand-alone ingredient. (The amount in 1 teaspoon of honey; and 1 teaspoon of honey is considered low FODMAP).

Also note- bio-individuality is important!  Some people with IBS may be able to tolerate and even benefit from certain high FODMAP ingredients like honey.  

On the flipside, it’s entirely possible to react to low FODMAP ingredients if you have food sensitivities, a sucrose intolerance, and/or a sulfur intolerance (to name a few!).

What about gluten? 

When it comes to eating bread, many people think gluten is the culprit causing their symptoms. Gluten is not a type of FODMAP, it’s a protein found in certain types of grains (including wheat).  But, unless you have a celiac disease or gluten sensitivity, it’s likely the fructans found in grains that are causing the problem, not gluten. (Learn more about wheat vs gluten here.)

The low FODMAP diet is not a gluten-free diet. But, by removing wheat (a high FODMAP grain which also happens to be the primary source of gluten), you’ll naturally reduce the amount of gluten in your diet since, as mentioned above, the grains that contain fructose also contain gluten. 

Also keep in mind, just because a bread is labeled “gluten-free” does not mean that it is low in FODMAPs, or even IBS-friendly for that matter.

Best low FODMAP bread ingredients

Most breads on the market are made with grains like wheat, barley and rye, all of which are high FODMAP. 

For low FODMAP, you’ll want to look for low bread products made with flours and sweeteners such as: 

  • Arrowroot flour
  • Buckwheat flour / groats
  • Corn flour / cornmeal
  • Oats / oat flour / oat groats
  • Tapioca flour
  • Brown sugar
  • Turbinado sugar
  • Maple syrup

Other low FODMAP bread ingredients

While we don’t really endorse the more refined forms of sugar as being healthy for people with IBS (since there is usually some dysbiosis present), the following common bread ingredients are tcchnically also considered low in FODMAPs and may be found in some low FODMAP breads:

  • Cane sugar
  • Beet sugar
  • Corn syrup
  • Evaporated cane juice
  • Glucose
  • Invert syrup/invert sugar
  • “Sugar”

As long as none of these are listed as one of the first 5 ingredients, it’s not too big of a deal. But we generally try to look for better alternatives whenever possible!

Gluten-containing low FODMAP bread: sourdough and sprouting

Some gluten-containing grains that are low FODMAP include sourdough bread or sprouted breads made with wheat or spelt flour.

  • The fermentation process in sourdough helps to break down and neutralize most of the fructans in wheat, making it easier to digest and better tolerated for most people with a fructan intolerance.
  • The sprouting process has a similar effect of breaking down some of the fructans in high FODMAP grains such as wheat, spelt, and kamut.  One slice of sprouted bread made with high FODMAP grains is considered low FODMAP according to Monash University.

What about cassava flour and almond flour?

Cassava and almond flour are sometimes low FODMAP. These flours are especially “dose-dependent” on the FODMAP spectrum, meaning they can be considered low FODMAP in small to moderate quantities, but they’re high FODMAP in larger quantities.

These flours are both allowed on the Paleo diet, which is a popular type of IBS diet.  

  • Note:  At Whole-istic Living, we generally find that people who feel best on a Paleo diet usually have dysbiosis and/or a candida overgrowth versus SIBO. 
    • In most cases of IBS, people who can’t tolerate high FODMAP foods like wheat and milk can usually still tolerate almond flour and cassava flour in moderation. Bio-individuality is key!

5 Ways to Find a Low FODMAP Bread

Dietitian-approved low FODMAP bread list (round-up)

Certified low FODMAP breads and rolls

The following list contains low FODMAP breads that have been laboratory-tested and certified to be low FODMAP by an accreditation program called FODMAP Friendly

These products contain a FODMAP Friendly Logo on their packaging that customers can easily identify and is a much more convenient option than reading ingredients lists.

Low FODMAP Alpine Breads

Alpine Breads (vegan, but not gluten free)

You’ll notice this line of Australian-based breads contain wheat, spelt, barley, and rye which are all considered high FODMAP grains.  So how can these bread products be certified low FODMAP?

This is because they’re all sprouted or fermented via the traditional sourdough method for 36 hours.  Sourdough fermentation helps to neutralize fructans and phytic acid in these grains.  (Sourdough bread of any kind can be inherently considered low FODMAP for this reason, provided it isn’t loaded with high FODMAP sweeteners or other high FODMAP additives.)

We also love that this line of bread products is vegan and contains minimal to no added sweeteners or fillers.

The downside is while they can be ordered online, they may only ship to certain areas of the world.

Cole’s (gluten free)

This company is based out of Australia, and they contain some ingredients that we don’t love.

We chose to include this on our list of low FODMAP bread options since it has the low FODMAP stamp of approval, but it’s not our favorite option. 😉

Fria (gluten free)

This line of gluten free bread products is available locally only for folks who live in Sweden, Norway, Finland, Denmark and Germany. It could be ordered online, but it likely is not the most convenietn option if you live in the U.S. or another part of the world!

(Much like Cole’s, we have not tried this product first-hand, and also found this line of bread products to contain more additives and sweeteners that we don’t necessarily endorse from a holistic gut health standpoint.)

  • Fria limpan/swedish loaf 
  • Fria vita toast/white toast 
  • Fria grova fralla/dark roll with linseed 
  • Fria vallmofralla/poppy seed roll 
  • Fria slata bullar/plain buns with cardamom 
  • Fria minibaguette/white mini baguettes 
  • Fria lingon tranbar/lingonberry bread 
  • Fria lantbrod/farmhouse loaf 
  • Fria havre/oat bread 
  • Fria havrefralla/oat roll 
  • Fria fiber toast
  • Fria grov minibaguette/multiseed baguette 
  • Fria chiafralla/chia seed roll

Helga’s (gluten free)

This company is based out of Australia; we haven’t tried these breads, but wanted to include them since they are certified low FODMAP and have great reviews.

From a holistic gut health nutrition standpoint, the ingredients in this line of bread products isn’t super impressive since we saw a fair amount of fillers and preservatives as well as added refined sugars.

  • Helga’s gluten free white rolls
  • Helga’s gluten free wholemeal
  • Helga’s gluten free mixed grain
  • Helga’s gluten free 5 seeds
  • Helga’s gluten free traditional white

Other low FODMAP breads we love

Just because a bread doesn’t have an official low FODMAP stamp of approval doesn’t mean you can’t eat it! There are lots of other wonderful hidden gems out there, hiding in plain sight.

We spent hours looking under rocks and stones to compile this list for your convenience, so you don’t have to worry about scouring nutrition labels!  Please feel free to take what you need, and leave the rest.

Against the Grain low FODMAP bread products

Against the Grain Gourmet (gluten free, grain free)

This company produces whole-grain gluten-free products sourced with the simple, real ingredients and contains no stabilizers, gums or other additives that may negatively impact the health of their customers. 

You can find these products in the freezer section of Whole Foods and health food stores.

Tapioca starch (low FODMAP) is used as the grain-free base in all of these products, making their breads, buns and crusts perfect for the low FODMAP diet.

Note many of their products contain cheese & small amounts of milk, but zero grams of sugar per serving indicates no lactose so unless you have a dairy sensitivity (versus a lactose intolerance), you have nothing to worry about! (Learn more about the diffrences between lactose intolereance vs dairy sensitivity here.)

Berlin Natural Bakery (sourdough, 100% whole grain, yeast free but not gluten free)

We stumbled upon this hidden gem while searching for Alpine breads. And thank goodness we did! While this bread isn’t conveniently available in stores or on Amazon, it may still be worth going the extra mile if you don’t have any issues with wheat sensitivity or gluten allergy/intolerance.

The traditional sourdough bread contains only 3 ingredients: spelt flour, filtered water, and sea salt – and it was fermented for 24 hours, so all the fructans and phytic acid (an anti-nutrient which binds minerals) are pre-digested and neutralized.

Their sprouted spelt bread, on the other hand, contains high FODMAP ingredients such as spelt and honey. And they’re listed among the first 5 ingredients.  What the heck?!  Sprouting, when done properly, works much like sourdough to help neutralize and break down the fructans and phytic acid in grains, making them more digestible.

According to Monash University, up to 1 slice of sprouted spelt bread is considered low FODMAP, even though spelt is an inherently high FODMAP grain.

Berlin Natural Bakery - Low FODMAP sprouted spelt bread with nutrition label

You may also notice that one slice of the honey-containing spelt bread contains only 1 gram of sugar, and it takes 4 grams of sugar from honey to add up to 1 teaspoon (the max amount of honey you can have at one time to stay within the low FODMAP parameters).  So if you don’t have celiac disease, you may want to give this one a whirl!

It’s also a great yeast-free bread option if you happen to have candida overgrowth (which you could find out from running a comprehensive stool analysis test such as the GI MAP) and/or a yeast sensitivity and/or a corn sensitivity (which you would know from running a food sensitivity test such as the Mediator Release Test).

Canyon Bakehouse (gluten free)

Canyon bakehouse makes bread specifically gluten-free for their customers who suffer from celiac disease or gluten intolerance.  This option is conveniently available at most grocery stores, as well as online. 

The downside of this line of bread products is that most of them contain corn and refined sugar ingredients, which aren’t ideal for people with a corn sensitivity and/or dysbiosis, or for those who feel better on a fusion of the low FODMAP and GAPS/Paleo dietary parameters.

Also, although these breads are all gluten-free, this doesn’t mean all of their products are low in FODMAPs. We took it upon ourselves to scan the labels with a fine-tooth comb and distill it down for you! 

Here is a list of all the Canyon Bakehouse products that are low FODMAP: 

  • Canyon Bakehouse mountain white 
  • Canyon Bakehouse country white
  • Canyon Bakehouse ancient grain
  • Canyon Bakehouse hawaiian sweet bread 
  • Canyon Bakehouse bagels, deli white  
  • Canyon Bakehouse bagels, plain 
  • Canyon Bakehouse english muffin, original 
  • Canyon Bakehouse hamburger buns 
  • Canyon Bakehouse sub rolls 

Food for Life (gluten free)

This brand is the sister brand to Ezekiel, which is known for their sprouted grain products that promote nutrition and digestibility.

What distinguishes Food for Life’s products from Ezekiel is that all Food for Life products are gluten-free, vegan and diabetic-friendly, certified kosher, and non-GMO.

The downside is that these English muffins can be a bit hard and cardboard-like from a sensory texture standpoint. But we find they’re still a great vessel for butter, peanut butter or nut butter if you don’t want to forego English muffins on your low FODMAP journey. 😉

Live Pacha buckwheat sourdough (gluten free)

This 2-ingredient whole grain, low FODMAP and gluten free bread isn’t just tasty (according to many of my clients)… it’s also allergen-friendly!

Live Pacha buckwheat sourdough is 100% free of the top 8 major allergens like:

  • Gluten
  • Corn
  • Soy
  • Dairy
  • Eggs
  • Shellfish
  • Nuts
  • Peanuts

It isn’t yet available in stores, but you can order this bread online through their website.

Mission Organics (gluten free tortillas)

If you love tacos and fajitas half as much as we do, and you don’t have a corn sensitivity, you might want to give thes a try!

Organic Bread of Heaven (not gluten free)

While this product contains gluten (from the spelt flour), it could make a wonderful low FODMAP bread if you don’t have a gluten allergy/intolerance or non-celiac wheat sensitivity.

We love it because it contains only 5 simple ingredients. It is also yeast-free, corn-free, soy-free and vegan.

Outside the Breadbox - low FODMAP bread options

Outside the Bread Box  (gluten free, dairy free, nut free, soy free, some vegan)

This company uses oat flour and brown rice flour as the staple grain base. We love this line of low FODMAP bread products because they only use a small selection of simple ingredients, and most of these breads are also vegan and whole grain as well as dairy free, nut free and soy free.

You can order these breads online, or you may also find them at your local health food store.

Simple Kneads Bread variety pack delivered to Jenna Volpe

Simple Kneads (gluten free, sourdough)

This brand specializes in nutritious, gluten-free artisan sourdough bread, offering 4 signature flavors (which are all low FODMAP). Instead of starches, gums and fillers, Simple Kneads uses minimally processed ancient grains like buckwheat, sorghum, quinoa, millet and teff that is naturally leavened (without yeast) to bring us the most nutritious, GI-friendly bread products.  

They don’t offer this bread in most stores or on Amazon (yet), but Jenna has decided this is going to be her new bread of choice since she’s been trying it at home for the last month. (Review post coming soon!)

A few bonus perks:  they have free shipping for delivery right to your door, and they offer a money back guarantee if you aren’t happy with this product.  We recommend starting with a variety pack which includes one loaf of each of the following, and then once you’ve decided on your favorites, you can order custom packages with just those types of bread.

Simple Mills (grain free, gluten free)

One standard-sized slice of this almond flour bread is convenient and fits right into the low FODMAP diet. 

It’s made with nutrient-dense ingredients like almond flour and flax meal that can be made into a variety of bread products – flatbread, dinner rolls, sandwich bread – you name it! Along with being low FODMAP, this mix is also gluten-free, grain free, corn free, plant-based, non-GMO and Paleo friendly.   

The only downside is that it’s not already made – it’s a bread mix, so you’ll have to add a few extra ingredients and make into bread yourself. But it’s simple enough!

Trader Joe’s (gluten free)

This breads is gluten free and low in FODMAPs, and it’s quite convenient to have it available at Trader Joe’s!

However, this option also lower in fiber and higher in added sugar and preservatives. We know it’s more convenient to be able to have local options but we don’t recommend leaning on this bread as a daily staple. (Consider Simple Kneads instead!)

When Pigs Fly sourdough (not gluten free)

This brand is available locally in Massachusetts, or you can also order it online! It’s homemade, with minimal ingredients. It’s also fermented via the traditional sourdough process (so well tolerated by people who don’t have a gluten allergy or wheat sensitivity) and it’s quite delicious!

Whole Foods (gluten free tortillas)

We love these corn tortillas (even moreso than Mission Organics) because they use only 3 ingredients, and they’re just as tasty!

What about Udi’s?

While Udi’s bread meets criteria for the low FOMAP diet, we’ve tried it before and did not enjoy it from a sensory (taste and texture) standpoint, so we chose not to endorse it or include it in this round-up.

Low FODMAP bread recipes

Low FODMAP cornbread

Cornbread is the perfect addition to any low FODMAP dish like chili on a cold night or at the family BBQ. Baked in a cast iron skillet, this low FODMAP cornbread recipe is packing the flavor of traditional cornbread and is the perfect (moist and not too crumbly) consistency!  

FODMAP-friendly pumpkin bread

This tasty, seasonal pumpkin bread is moist and full of flavor that will get you in the fall spirit! Best part is, it’s suitable for the low FODMAP diet because it isn’t made with traditional wheat flour! Instead, this recipe utilizes cassava flour to make this moist and flavorful loaf! 

Low FODMAP sourdough bread

This low FODMAP sourdough bread recipe follows the traditional sourdough fermentation process, but that’s what makes it so good. It also contains a good amount of whole grain spelt flour. So, it’s a great bread to make if you’re following a low FODMAP diet. 

Gluten free & low FODMAP oat flour sandwich bread

With just a few simple (and healthy) ingredients, you can have a loaf of bread ready to go in less than an hour! This gluten free oat flour sandwich bread will be your new go-to gluten free bread that fits perfectly into the low FODMAP diet. 

Gluten free & low FODMAP buckwheat bread

This bread is made with mostly buckwheat and a teeny bit of cassava flour (or tapioca flour) to help with elasticity and give it a nice crumb! Buckwheat gives off a distinct nutty and savory flavor that makes for great sandwich bread the whole family will love. 

Frequently asked questions 

Why is sourdough bread low FODMAP? 

Sourdough isn’t a type of flour, it’s actually a term used to describe a type of fermentation process that can be done on any type of flour. 

Making sourdough involves combining  flour and water together and letting it sit until it ferments. The fermentation process turns this mixture into a leavening agent, resulting in gas production and forming air bubbles in the dough, helping the bread to rise. 

This process allows the bacteria to ferment (eat on) carbohydrates, including fructans. Essentially, this means that fructans in wheat are reduced, ultimately resulting in a bread with low FODMAP content. (1

Is gluten a FODMAP? 

No, gluten is not a high FODMAP food constituent (contrary to popular belief). 

It’s actually a protein that, like fructans, are found in wheat. 

For more details on the differences between gluten allergy vs wheat sensitivity vs fructan intolerance here.

Is all gluten free bread low FODMAP? 

No, not all gluten-free bread is low FODMAP. There are other ingredients found in many bread products like honey, chicory root, or high fructose corn syrup which are all very high in FODMAPs.

Is yeast high or low FODMAP?

Yeast is low FODMAP! This is good news if you decide to include yeast when making your own bread. 

  • Please note- yeast may still trigger symptoms if you’re someone who is struggling with candida overgrowth, or with a food sensitivity to yeast.  

Is almond flour low FODMAP? 

It depends! Almond flour is only considered low FODMAP up to 24 grams (¼ cup). 

This is because almond flour, which is made from ground almonds, contains high amounts of oligosaccharides (the “O” in FODMAP) and may trigger IBS symptoms if consumed in excess of the recommendation above. 

However, we find that many people with IBS can tolerate almond flour at this amount and it’s an excellent alternative to wheat flours when following a low FODMAP diet. 

Is cassava flour low FODMAP?

Just like with almond flour, cassava flour is another “dose dependent” ingredient that is considered low FODMAP but only in certain quantities. Cassava flour ( is low FODMAP in servings 15g (2 tbsp) or less. As long as you stay within the recommended amount, people with IBS can enjoy cassava flour.  

Is chickpea flour low FODMAP?

No, chickpea flour is not considered low FODMAP. Chickpea flour is made of (surprise) ground chickpeas! Unfortunately, chickpeas have been tested to be very high in FODMAPS meaning chickpea flour is likely to be high in FODMAPs as well and should be avoided while on a low FODMAP diet.  

Is coconut flour low FODMAP?

Coconut flour is also, unfortunately, high in FODMAPs in relatively small quantities. Generally it’s recommended that you avoid while on a low FODMAP elimination diet.  

Is all low FODMAP bread good for IBS?

Not all low FODMAP bread is going to be “you-friendly” on your IBS healing journey.  Just because a bread is low FODMAP doesn’t necessarily mean that it is going to be the best option for healing your gut!

Other factors to consider

When looking to optimize gut health, we recommend considering the following:

  • Fiber
  • Added sugar
  • Organic/non-GMO


We recommend leaning more on cereals that contain at least 2 t 3 grams of fiber per serving (unless, of course, you notice that fiber makes you feel worse).

Added sugar 

Look for a low FODMAP cereal with little to no added sugars (less than or up to 9 grams of added sugar per serving). 

Organic / non-GMO

We also prefer cereals that are certified organic and/or not genetically modified (“non-GMO”). 

Going organic and/or non-GMO means the ingredients in your cereal were not sprayed with glyphosate (“Round-Up”).  This is an herbicide which is banned outside the U.S. and under scrutiny due to potential links to health problems. 

Some studies have also revealed that in the United States, genetically modified wheat tends to be exponentially higher in gliadin – a protein which exacerbates leaky gut by increasing the release of zonulin in the body. (Zonulin damages your gut lining.)

Disclaimer:  Research on glyphosate and the genetic modification of wheat is still sparse, but as functional nutrition professionals, we’d prefer not to subject you to that risk, just in case. 😉

However, on the other hand, we totally understand that following a low FODMAP diet is hard enough!  When in doubt, consult a qualified professional – and always listen to your inner compass. 

More low FODMAP resources for you

We hope you found this round-up post helpful on your low FODMAP journey! If you’d like to learn more about our holistic perspectives on all things FODMAPs and IBS, make sure to check out the following articles, round-ups and recipes,



Final thoughts

When it comes to choosing a low FODMAP bread, there are a few routes you can go! 

The best way to ensure a bread is low in FODMAPs is by looking for a certified low FODMAP label on the package. Other options include asking your FODMAP-trained dietitian for help with finding a low FODMAP bread, or doing it yourself by getting comfortable searching for FODMAPs on a product’s ingredient list.   

Bread is a staple in many people’s diets, and it can stay that way even on a low FODMAP diet. So have your bread and eat it too!

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