Can I have sourdough bread on low FODMAP?

Yes, you can have low FODMAP sourdough bread —as long as it’s made the right way. The key is traditional fermentation. When sourdough is fermented for at least 20–24 hours, the bacteria naturally reduce FODMAP content, especially fructans. This makes it far more tolerable for people with IBS compared to conventional bread. Stick to loaves made with spelt or gluten-free flour, and avoid breads with commercial yeast or added sweeteners.

Which brands of sourdough bread are low in FODMAP?

Look for brands that mention natural leavening, long fermentation, and minimal ingredients. Companies like Berlin Natural Bakery (spelt-based), Pure Knead, and AWG Bakery (gluten-free sourdough) are often FODMAP-friendly. Always verify their ingredient lists and fermentation practices. When in doubt, smaller artisan bakeries are often more transparent than commercial brands.

Is Trader Joe's sourdough low FODMAP?

Most of the time, no. Trader Joe’s sourdough is usually not long-fermented, and often contains added yeast. Unless the label clearly states it’s naturally fermented and lists only basic ingredients (like flour, water, salt, and starter), it’s not guaranteed to be low FODMAP. Some customers report tolerating certain loaves better than others, but IBS responses can vary widely. When in doubt, it’s best to opt for known low FODMAP brands or homemade options

What is the best bread for low FODMAP?

The best bread is one that combines long fermentation, minimal ingredients, and low-FODMAP flours. Sourdough made from white spelt or certified gluten-free blends tops the list. Also, look for recipes or loaves that use rice, oat, or potato starches without high-fructan additives like inulin or honey. Homemade sourdough gives you full control, but if you're shopping, remember: long fermentation, short ingredient list, and clear labeling are your must-haves.

Low FODMAP Sourdough Bread: 5 Powerful Tips for Delicious Relief

Name: Low FODMAP Sourdough Bread
Prep time: 30 min
Cook time: 45 min
Total time: 1 d
Yield: 1 loaf
Cuisine: Gut-Friendly
Ingredients: 2 cups organic white spelt flour or gluten-free blend; 1/2 cup active sourdough starter (rice or spelt-based); 3/4 cup filtered water; 1 tsp sea salt

Description

A slow-fermented, gut-friendly sourdough bread made with spelt or gluten-free flour. Perfect for IBS and low FODMAP diets.

Ingredients

Scale

2 cups organic white spelt flour or gluten-free blend

1/2 cup active sourdough starter (rice or spelt-based)

3/4 cup filtered water

1 tsp sea salt

Instructions

1. In a large bowl, mix flour, water, and starter until just combined.

2. Cover and let rest for 30 minutes (autolyse).

3. Add salt and knead or stretch and fold.

4. Let dough rise at room temp for 20–24 hours.

5. Shape into a boule, place in banneton.

6. Proof 3 hours at room temp or overnight in fridge.

7. Preheat oven to 475°F with Dutch oven inside.

8. Bake covered 25 minutes, then uncovered 20 minutes.

Notes

For a gluten-free version, use a certified GF blend.

Always allow full fermentation to reduce FODMAP content.

Best consumed within 2 days or freeze slices for later.

Prep Time: 30 minutes
Cook Time: 45 minutes
Category: Bread
Method: Baking
Cuisine: Gut-Friendly

Nutrition

Serving Size: 1 slice
Calories: 140
Sugar: 0g
Sodium: 220mg
Fat: 0.5g
Saturated Fat: 0g
Unsaturated Fat: 0.5g
Trans Fat: 0g
Carbohydrates: 30g
Fiber: 2g
Protein: 3g
Cholesterol: 0mg

Keywords: low FODMAP sourdough bread, IBS bread, spelt sourdough