Sourdough is one of the best tolerated breads on the low FODMAP, plus its super healthy and good for those gut bugs.
Traditional sourdough breads made from wheat, wholemeal wheat, and spelt flours are low FODMAP because they contain reduced levels of fructans (2). This means they can make a great low FODMAP bread option.
Common Low FODMAP Bread Varieties
Sourdough (white wheat, whole wheat, spelt): 2 slices. Gluten-free (white): 2 slices. Millet: 2 slices. Wheat (wholemeal, white): 1 slice.
No. This product is not low FODMAP as it lists 1 ingredient that is likely high FODMAP at 1 serving and 2 ingredients that could be moderate or high FODMAP depending on source or serving size.
I love the nutritional quality of this bread as well. Thank you Bakers Delight! It is FANTASTIC that Bakers Delight cater for Low FODMAP dietary requirements.
Food to eat during an IBS flare
My most common choice is a piece of toast with a smear of peanut butter or jam. This goes down quite easily for me and the bread fills me up. Bread is also a good source of energy and keeps me functioning so I can get on with my day.
It doesn't matter if the bread contains honey, or wheat, or fruit juice concentrate. If the bread has gone through a lab testing process and is sporting one of the certification icons (seen below in this article) then it is low FODMAP in the serving sizes recommended.
1. Toast. Toast is easier to digest than bread as the toasting process breaks down some of the carbohydrates.
The most common reaction to fermented foods is a temporary increase in gas and bloating. This is the result of excess gas being produced after probiotics kill harmful gut bacteria and fungi. Probiotics secrete antiomicrobial peptides that kill harmful pathogenic organisms like Salmonella and E. Coli.
Increase the amount of fibre in your diet, for example: cereals, e.g. All Bran®, Bran Flakes®, Weetabix®, muesli, fruit and vegetables and brown bread. You must however drink plenty of water: 1-1½ litres a day. Eat your meals slowly and chew food thoroughly.
Traditional, empirical and in vitro scientific results all agree that sourdough and, more in general, the long-time fermentation processes are associated with an improved bread digestibility.
White sourdough bread (United States): According to Monash University, a low FODMAP serving for white wheat sourdough bread is up to 2 slices or 109 grams. Whole-wheat sourdough bread (United States): A low FODMAP serving for wholemeal sourdough bread is 2 slices or 97 grams, per the Monash FODMAP App.
At 200g (4/5 cup), Greek yoghurt is low FODMAP. Regular yoghurt may have a decent lactose content, so rather go for a lactose free option when following phase 1 of the low FODMAP diet.
And for those so inclined, Marmite and Vegemite are low FODMAP as well and add umami to many dishes.
You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.
Some foods can make IBS-related constipation worse, including: Breads and cereals made with refined (not whole) grains. Processed foods such as chips and cookies.
Can I have a cheat day while on the low FODMAP diet? The good news is that cheating with high FODMAP foods will not damage your body but they might make you feel rotten.
Eggs digest easily and are a safe choice for people with IBS. Eggs can be enjoyed hard-boiled, soft-boiled, scrambled, or poached. Omelets and frittatas can be your meal of choice for breakfast, lunch, or dinner, and make a great option when eating out in a restaurant.
Dr. Lee emphasizes that eggs can be an ally for most people with IBS, so try to incorporate them into your diet as tolerated. “Eggs are a powerful, low-carb, protein-packed and nutritious food with good fats that your body needs.
Foods to Eat When You Have Diarrhea From IBS. The BRAT diet is often recommended to help bind loose or watery stools. 3 BRAT stands for bananas, rice, applesauce, and toast. However, this restrictive diet should not be used as anything more than a short-term solution during diarrhea flare-ups.
"Whole wheat sourdough is great for those with sensitive stomachs thanks to the slow fermentation process and naturally occurring good bacteria that partially breaks down GI irritants such as phytic acid, wheat, and gluten," says Greene. Sourdough is made with the help of yeast and beneficial bacteria.
The Sourdough at Bakers Delight is handcrafted by our bakers every day. Unlike many Sourdough recipes, we don't use yeast. We make Sourdough the traditional way, using a fermented culture called Levain as our starter, making it truly authentic, and you can too!
Oats are Low FODMAP if eaten in small quantities. We like to make hot cooked oatmeal for breakfast, an occasional batch of oatmeal cookies, and this recipe for Low FODMAP Oats with Strawberries.