If you are following a low FODMAP diet for IBS (irritable bowel syndrome) or digestive issues, you may be wondering: is sourdough low FODMAP? Bread is a comfort food for many people, but not all types are safe for sensitive stomachs. In this article, we’ll explain why sourdough can be low FODMAP, which types are best, how to make it at home, and more.
What are FODMAPs?
FODMAPs are types of carbohydrates that some people have trouble digesting. This stands for:
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- And Polyols
These sugars can cause bloating, gas, constipation, and diarrhea in people with IBS. That’s why many people use a low FODMAP diet to help manage their symptoms.
What Is Sourdough?
Sourdough is a type of bread that’s made through natural fermentation. Instead of using instant yeast, it uses a starter made from flour and water. This starter grows wild yeast and healthy bacteria that slowly break down the sugars in the dough.
This process:
- Makes the bread slightly sour in taste
- Improves digestion
- Can lower the FODMAP content
This is why sourdough is low in FODMAPs – the long fermentation helps reduce the sugars that cause gut problems.
Why Is Sourdough Low FODMAP?
The fermentation process in sourdough helps break down fructans, a type of FODMAP found in wheat. The bacteria in the sourdough starter eat some of the sugars and fibers, reducing the FODMAP content. This is why sourdough is often lower in FODMAPs than regular bread.
But not all sourdough is the same. To be low FODMAP, it must meet certain requirements:
- Made with low FODMAP flour.
- Fermented for a long time.
- No high FODMAP ingredients added.
What Sourdough Is Low FODMAP?
The best fermented bread for a low FODMAP diet includes:
- White wheat sourdough bread – low FODMAP in small amounts
- Spelt sourdough bread – safe in moderate servings
- Gluten–free – only if it has low FODMAP ingredients.
Avoid rye sourdough, as rye flour is high in FODMAPs and stays that way, even after fermentation.
Is Sourdough Low-Carb?
Sourdough is not low-carb. It is made from flour, which still contains carbohydrates. While fermentation reduces some of the sugar and starch, it does not remove all of the carbohydrates. So, if you are following a low-carb diet, fermented bread may not be suitable – even if it is low fermentable carbs.
But if your goal is digestive comfort, not carb control, then low FODMAP sourdough is a great choice.
Best Low FODMAP Sourdough Bread
Here is a list of what to look for in the best low-FODMAP sourdough bread:
- Made with white or spelt flour
- Long fermentation
- No added garlic, onion, honey, or milk powder
- No onion or chicory root
Buying from a local bakery or health store gives you a better chance of finding the right kind.
Low FODMAP Diet Sourdough Bread: Serving Size
If you are on a low FODMAP diet, portion size matters. According to Monash University:
- 1 slice (24g) of wheat sourdough = low FODMAP
- 2 slices (52g) of spelt sourdough = low FODMAP
Eat too much, and FODMAP levels rise. It is best to start with 1 slice and see how your body feels.
How to Make Low-FODMAP Sourdough Bread
Want to try baking your own? It is possible! Here is how to make low-FODMAP sourdough bread at home:
Ingredients:
- 500g white wheat or spelt flour
- 350ml water
- 100g sourdough starter
- 1 tsp salt
Instruction:
- Mix the flour, water, starter, and salt.
- Let the dough rest at room temperature for 4 hours, folding every hour.
- Cover and refrigerate overnight.
- Remove from the fridge, and let it rise again for 1-2 hours.
- Bake at 230 °C for 30-35 minutes.
This low FODMAP sourdough bread recipe makes healthy, gut-friendly bread that you can enjoy in small portions.
Best Bread for Low FODMAP Diet
Besides sourdough, other low fermentable carbs bread options include:
- Gluten-free bread (made with rice, corn, or potato starch)
- Oat bread (made with oat flour only)
- Sourdough spelt bread
- Homemade low FODMAP bread using certified flours
But remember: not all gluten-free breads are low FODMAP. Check labels carefully.
Benefits of Sourdough on a Low FODMAP Diet
Here are the main benefits of eating low FODMAP sourdough bread:
1. Easy to digest
Thanks to the long fermentation, sourdough is low in FODMAPs, making it easier on your gut.
2. Gut-friendly
The healthy bacteria in sourdough can promote better digestion and your gut health.
3. More nutrients
Sourdough can increase the absorption of minerals like iron, magnesium, and zinc.
4. Better taste
Sourdough has a flavor and chewy texture that many people enjoy more than plain bread.
5. IBS relief
For people with IBS, sourdough can offer bread without the usual cramping, bloating, or pain.
Also, read about: Is Brown Rice Low FODMAP
Conclusion
Sourdough bread can be a great choice for people following a low-fermentable-carbs diet, but only if it is made correctly. Thanks to its fermentation, it can be easier to digest and reduce IBS symptoms. Choose traditional fermented bread made with spelt or white wheat, which does not contain yeast, sugar, or high FODMAP ingredients. Eat it in small portions and always check how your body reacts. Whether you buy it or make it yourself, low FODMAP sourdough bread offers a delicious way to enjoy bread again without the hassle.
FAQs
1. Is rye sourdough low FODMAP?
NO. Even with fermentation, rye sourdough tends to be high in fructans. It is not considered low FODMAP.
2. Is gluten-free fermented bread low FODMAP?
Not always. Some gluten-free bread includes high FODMAP ingredients like honey or inulin. Always check the ingredients list.
3. Does toasting sourdough reduce FODMAPs?
No. Toasting does not change FODMAP levels. Only fermentation affects FODMAP content.
4.    Can I make low-FODMAP sourdough with gluten-free flour?
Yes, but it may be tricky. You’ll need a gluten-free sourdough starter and should still ferment the dough long enough (at least 12 hours).
