FODMAP foods / Low FODMAP bread

Aisle guide

Low FODMAP bread

Wheat, rye and barley bread is High FODMAP because of fructans, the fibre in the grain, not because of gluten. Gluten is a protein and it is not a FODMAP at all, which is why some gluten-free breads still cause trouble and some breads with gluten do not. Real sourdough made from spelt is Low at a couple of slices, because the long fermentation lets the bacteria eat most of the fructans before the loaf goes in the oven. Gluten-free bread is usually the easy option, and plain corn, rice or oat based loaves are the most predictable. The trap hides in the healthy looking loaves: inulin, chicory root, honey and apple juice concentrate are all High and all common in bread.

Look for on the label

  • sourdough only counts when the list says sourdough or starter, not yeast plus flavouring
  • inulin and chicory root are added as fibre to many gluten-free and high fibre loaves
  • honey, apple juice concentrate and agave are used to colour and sweeten crusts
  • wheat-free is not the same claim as low FODMAP, rye and barley are High too
  • dried fruit in a loaf, raisins in particular, adds fructose on top of everything else

Examples by country

Products we have checked, grouped by where you can find them. The Low ones come first, then the ones worth a closer look, with the ingredient that decides it.

Showing products sold in United Kingdom. Pick another country or show all.

United Kingdom

5 low FODMAP examples, 3 to watch

  • Genius

    Brioche Buns

    Low

  • Schär

    CIABATTINE - Petits pavés précuits

    Low

  • Old El Paso

    Gluten Free Tortillas

    Low

  • Jones Village Bakery

    Pain sans gluten tranché

    Low

  • Promise

    Promise Gluten Free brown loaf

    Low

Worth a closer look

  • TESCO

    BLT

    High

    Because ofWHEAT FLOURMalted wheat flakesWheat branand 2 more

    See all 31 ingredients

    BLT is high FODMAP due to several wheat-based ingredients, including wheat flour, malted wheat flakes, wheat bran, malted barley flour, and malted wheat flour.

    • WHEAT FLOURHighWEIZENMEHL is wheat flour, which is high in fructans (a type of FODMAP), and is therefore high FODMAP even in small amounts.
    • Calcium carbonateLowCalcium carbonate is a mineral compound and contains no FODMAPs, making it safe for any amount on a low FODMAP diet.
    • IronLowIron (fer) is a mineral and does not contain any FODMAPs, so it is safe for a low FODMAP diet.
    • NiacinLowNiacin is a type of vitamin B3 and is not a carbohydrate, so it does not contain FODMAPs and is safe for a low FODMAP diet.
    • ThiaminLowThiamin (vitamin B1) is a pure vitamin and contains no FODMAPs at any level.
    • TomatoLowTomato is low FODMAP and generally well tolerated in servings of up to 75 g; it contains only trace amounts of FODMAPs.
    • WaterLowWater does not contain any FODMAPs and is safe to consume in any amount on a low FODMAP diet.
    • Pork bellyLowPork belly is low FODMAP as plain pork contains no carbohydrates; safe to consume in typical serving sizes.
    • SaltLowSalt (sel) is a mineral and does not contain any FODMAPs, so it is safe to consume freely on a low FODMAP diet.
    • Stabilisers (E420)LowStabiliser E418 is gellan gum, a soluble fibre used in small amounts and generally considered low FODMAP at typical food-use levels; no specific safe gram limit is established.
    • Antioxidant (tocopherol)LowAntioxidant (tocopherol) is a fat-soluble form of vitamin E and contains no fermentable carbohydrates, so it is low FODMAP; no specific gram serving limit is established for FODMAP purposes.
    • PreservativeLowCalcium propionate is a preservative and is considered low FODMAP as it is a salt and does not contain FODMAP carbohydrates; it is safe to consume in the typical amounts used in foods.
    • LettuceLowLettuce is very low in FODMAPs and can be safely consumed in servings of up to 75 grams or more.
    • Malted wheat flakesHighMalted wheat flakes are made from wheat, which is high in fructans (a type of oligosaccharide), and are considered high FODMAP at typical serving sizes.
    • Rapeseed oilLowRapeseed oil (canola oil) contains no FODMAPs and is safe to consume in any amount.
    • Wheat branHighWheat bran is high in fructans, which makes it a high FODMAP ingredient.
    • CornflourLowCornflour (made from corn/maize) is a low FODMAP ingredient and is generally safe to consume in typical serving sizes, up to 100 grams per serving.
    • Spirit vinegarLowSpirit vinegar is low FODMAP because it does not contain any significant fermentable carbohydrates, and it is safe to consume freely on a low FODMAP diet.
    • YeastLowYeast is considered low FODMAP as it does not contain significant fermentable carbohydrates and is generally safe to consume.
    • Malted barley flourHighMalted barley flour is high in FODMAPs, particularly due to significant levels of fructans which can cause digestive issues; it should be avoided by those following a low FODMAP diet.
    • Pasteurised eggLowPasteurised egg is naturally very low in FODMAPs because eggs contain negligible carbohydrate, and a serving of about 100 g is generally considered low FODMAP.
    • EmulsifiersLowEmulsifiers are processing aids and do not contain FODMAPs; they are safe for all portion sizes.
    • SugarLowOrdinary table sugar (sucrose) is low FODMAP and safe in typical servings (up to 50 g per meal).
    • Wheat glutenLowWheat gluten is low FODMAP because it is the protein component and does not contain significant carbohydrates like fructans.
    • Malted wheat flourHighMalted wheat flour is high in FODMAPs due to its significant fructan content, making it unsuitable for people on a low FODMAP diet even in small amounts.
    • Concentrated lemon juiceLowConcentrated lemon juice is low FODMAP in servings up to 1/2 cup (125 ml), as it contains very little FODMAPs in typical serving sizes.
    • Flour treatment agent (sodium metabisulfite)LowSodium metabisulfite is a sulfite-based flour-treatment additive and contains no fermentable carbohydrates, so it is considered low FODMAP; no specific gram serving limit has been established for FODMAP purposes, and it is normally used only in very small regulated amounts in food.
    • Palm oilLowPalm oil is pure fat and contains no FODMAPs, so it is safe to consume in any amount.
    • Brown mustard seedsLowBrown mustard seeds contain only small amounts of fermentable carbohydrates, and a serving of about 11 g is considered low FODMAP.
    • Smoked BaconLowPlain smoked bacon contains negligible fermentable carbohydrates and is low FODMAP at a typical serving of up to 60 g, provided it contains no high-FODMAP additions such as garlic or onion.
    • Pasteurised Egg YolkLowPasteurised egg yolk contains no meaningful FODMAPs and is low FODMAP at a serving of about 18 g (one yolk).

  • Sainsbury's

    BLT on malted bread

    High

    Because ofWHEAT FLOURMalted wheat flakesWheat branand 3 more

    See all 33 ingredients

    The BLT on malted bread is High FODMAP because it contains several high-FODMAP wheat-based ingredients, including fortified wheat flour, malted wheat flakes, wheat bran, malted barley flour, malted wheat flour, and wheat starch.

    • WHEAT FLOURHighWEIZENMEHL is wheat flour, which is high in fructans (a type of FODMAP), and is therefore high FODMAP even in small amounts.
    • Calcium carbonateLowCalcium carbonate is a mineral compound and contains no FODMAPs, making it safe for any amount on a low FODMAP diet.
    • IronLowIron (fer) is a mineral and does not contain any FODMAPs, so it is safe for a low FODMAP diet.
    • NiacinLowNiacin is a type of vitamin B3 and is not a carbohydrate, so it does not contain FODMAPs and is safe for a low FODMAP diet.
    • ThiaminLowThiamin (vitamin B1) is a pure vitamin and contains no FODMAPs at any level.
    • WaterLowWater does not contain any FODMAPs and is safe to consume in any amount on a low FODMAP diet.
    • Malted wheat flakesHighMalted wheat flakes are made from wheat, which is high in fructans (a type of oligosaccharide), and are considered high FODMAP at typical serving sizes.
    • Wheat branHighWheat bran is high in fructans, which makes it a high FODMAP ingredient.
    • YeastLowYeast is considered low FODMAP as it does not contain significant fermentable carbohydrates and is generally safe to consume.
    • SaltLowSalt (sel) is a mineral and does not contain any FODMAPs, so it is safe to consume freely on a low FODMAP diet.
    • Malted barley flourHighMalted barley flour is high in FODMAPs, particularly due to significant levels of fructans which can cause digestive issues; it should be avoided by those following a low FODMAP diet.
    • Mono and diglycerides of fatty acidsLowMono- and diglycerides of fatty acids are fats and do not contain FODMAPs, so they are considered low FODMAP and safe to eat in any usual serving size.
    • Wheat glutenLowWheat gluten is low FODMAP because it is the protein component and does not contain significant carbohydrates like fructans.
    • Malted wheat flourHighMalted wheat flour is high in FODMAPs due to its significant fructan content, making it unsuitable for people on a low FODMAP diet even in small amounts.
    • Rapeseed oilLowRapeseed oil (canola oil) contains no FODMAPs and is safe to consume in any amount.
    • Flour treatment agent: ascorbic acidLowAscorbic acid (vitamin C), used as a flour treatment agent, is low FODMAP and does not contain any FODMAPs.
    • Wheat starchHighWheat starch (amidon de blé) is high FODMAP because it can contain significant amounts of fructans, especially when used in large quantities.
    • Pork bellyLowPork belly is low FODMAP as plain pork contains no carbohydrates; safe to consume in typical serving sizes.
    • Maple syrupLowMaple syrup is low FODMAP because it contains mostly sucrose and very little fructose, and up to 50g per serving is considered safe.
    • SugarLowOrdinary table sugar (sucrose) is low FODMAP and safe in typical servings (up to 50 g per meal).
    • Sodium ascorbateLowSodium ascorbate is a form of vitamin C used as an antioxidant; it does not contain FODMAPs and is considered low FODMAP.
    • Sodium nitriteLowSodium nitrite is an additive used as a preservative and contains no FODMAPs; it is safe for a low FODMAP diet, and there is no restriction on the safe amount.
    • TomatoesLowTomatoes are naturally low in FODMAPs and can be safely consumed in servings of up to 65 grams per meal.
    • MayonnaiseLowMayonnaise is generally low FODMAP, as it is made from egg, oil, and vinegar (all low FODMAP ingredients); it can be safely consumed in normal portions, such as 40g per serve.
    • CornflourLowCornflour (made from corn/maize) is a low FODMAP ingredient and is generally safe to consume in typical serving sizes, up to 100 grams per serving.
    • Spirit vinegarLowSpirit vinegar is low FODMAP because it does not contain any significant fermentable carbohydrates, and it is safe to consume freely on a low FODMAP diet.
    • Pasteurised free range eggLowEggs are low FODMAP as they do not contain carbohydrates, and you can safely consume them in typical serving sizes.
    • Concentrated lemon juiceLowConcentrated lemon juice is low FODMAP in servings up to 1/2 cup (125 ml), as it contains very little FODMAPs in typical serving sizes.
    • LettuceLowLettuce is very low in FODMAPs and can be safely consumed in servings of up to 75 grams or more.
    • Mono - and diacetyl tartaric acid esters of mono - and diglycerides of fatty acidsLowThis emulsifier is made from fatty-acid glycerides and tartaric acid and contains no meaningful fermentable carbohydrates, so it is considered low FODMAP, although no specific safe gram serving has been established.
    • Maple cured smoked bacon (18%)LowBacon and maple syrup are generally low in FODMAPs, with no significant lactose, fructans, or other FODMAPs expected at a typical serving of up to about 60 g, provided no high-FODMAP ingredients are present in the cure.
    • Pasteurised free range egg yolkLowEgg yolk contains no significant FODMAP carbohydrates and is low FODMAP at a typical serving of about 17 g, equivalent to one yolk.
    • Black mustard seedsLowBlack mustard seeds are low in FODMAPs at a typical serving of about 5 g, with no significant lactose, excess fructose, or polyol content expected at that amount.

  • Promise Gluten Free

    Chia & Quinoa Loaf

    High

    Because ofPrune purée

    See all 22 ingredients

    The loaf is high in FODMAPs because it contains prune purée, while all other listed ingredients are low FODMAP.

    • WaterLowWater does not contain any FODMAPs and is safe to consume in any amount on a low FODMAP diet.
    • Tapioca starchLowTapioca starch is low FODMAP and safe to consume in typical serving sizes up to 100 grams, as it does not contain significant amounts of FODMAPs.
    • Rice flourLowRice flour is low FODMAP and safe in servings of up to 100g, as rice does not contain significant FODMAPs.
    • Wholegrain maize flourLowWholegrain maize flour (corn flour made from whole grain) is low FODMAP in servings up to 100g, as corn does not contain significant FODMAPs.
    • QuinoaLowQuinoa is a low FODMAP grain; up to 155g (1 cup) cooked is safe to consume, as it does not contain significant amounts of FODMAPs.
    • Rapeseed oilLowRapeseed oil (canola oil) contains no FODMAPs and is safe to consume in any amount.
    • Golden syrupLowGolden syrup is low FODMAP in servings up to 7g, as it contains mainly sucrose and only trace amounts of excess fructose or other FODMAPs.
    • Chia seed*LowChia seeds are low FODMAP in servings up to 24g, as they do not contain significant FODMAPs.
    • Poppy SeedLowPoppy seeds are Low FODMAP and can be consumed in typical serving sizes without concern.
    • Maize starchLowCorn starch is low FODMAP and can be consumed safely in serves of up to 100 grams, as it does not contain FODMAPs.
    • Prune puréeHighPrune purée is high in the polyol sorbitol and may also contain excess fructose, so it is high FODMAP and does not have a reliably safe serving for a low-FODMAP diet.
    • SaltLowSalt (sel) is a mineral and does not contain any FODMAPs, so it is safe to consume freely on a low FODMAP diet.
    • Spirit vinegarLowSpirit vinegar is low FODMAP because it does not contain any significant fermentable carbohydrates, and it is safe to consume freely on a low FODMAP diet.
    • Hydroxypropyl Methyl CelluloseLowHydroxypropyl Methyl Cellulose is a synthetic thickener and fiber that is not digested and does not contain FODMAPs, so it is considered low FODMAP and safe in typical amounts used in food.
    • Carboxymethyl CelluloseLowCarboxymethyl cellulose is a synthetic thickener and stabilizer; it is not a carbohydrate and does not contain FODMAPs, so it is considered low FODMAP and safe in normal food additive amounts.
    • Methyl celluloseLowMethylcellulose is a synthetic fiber that is not digested or absorbed, and does not contain fermentable carbohydrates, making it Low FODMAP.
    • Xanthan gumLowXanthan gum is a fiber that is not a FODMAP and is considered low FODMAP, with no portion limit.
    • Potato starchLowPotato starch is low FODMAP; it does not contain significant FODMAPs and is generally safe to consume with no specific limit needed.
    • Psyllium husk powderLowPsyllium husk powder is low FODMAP at servings up to 4g per meal, as it contains mostly soluble fiber and no significant FODMAPs.
    • YeastLowYeast is considered low FODMAP as it does not contain significant fermentable carbohydrates and is generally safe to consume.
    • GlycerolLowGlycerol (glycerin) is low FODMAP, as it is a sugar alcohol that does not cause FODMAP symptoms at typical serving sizes.
    • Rice starchLowRice starch is low FODMAP and can be safely consumed, as it does not contain any FODMAPs of concern and there is no specific serving size limit.

What people ask

Is sourdough bread low FODMAP?
Traditional sourdough made from spelt is Low at a couple of slices, because the slow fermentation breaks down most of the fructans. Fast supermarket loaves labelled sourdough often skip that fermentation, so check the ingredient list for a real starter.
Is gluten-free bread automatically low FODMAP?
No. Gluten is not a FODMAP, and gluten-free loaves often carry inulin, chicory root, honey or apple juice concentrate, which are.
Why is wheat bread a problem if gluten is not?
The FODMAP in wheat is fructans, a fermentable fibre in the grain itself. It is a different molecule from gluten and it affects a sensitive gut in a different way.

Got this one in your hand?

Scan it with Belly Buddy for the full report and keep it in your history.

Download on the App Store

Belly Buddy is not medical advice. FODMAP tolerance is personal. Talk to a dietitian before you change your diet. Product name and brand from Open Food Facts.

How we rate FODMAPs