Is sourdough bread low FODMAP friendly?

Yes—if it's truly fermented. Sourdough low FODMAP bread is made through a slow fermentation process that reduces FODMAPs, especially fructans. Spelt sourdough and long-fermented wheat options are well-tolerated by many people with IBS.

Is sourdough bread good for IBS sufferers?

For many people with IBS, the answer is a confident yes. The fermentation process reduces gut-irritating sugars. Many report better digestion, less bloating, and improved gut health after switching to low FODMAP sourdough bread. Just be sure to avoid fake sourdoughs with added yeast.

Is supermarket sourdough low FODMAP?

Generally, no. Most supermarket loaves labeled "sourdough" are not truly fermented. They use baker’s yeast and lack the long fermentation that makes sourdough low FODMAP. Look for artisan labels or shop at local bakeries that understand fermentation.

Is sourdough bread an inflammatory food?

Not typically. Real sourdough is often easier on the gut than conventional bread and may be less inflammatory due to reduced gluten and FODMAP content. Using high-quality flour and slow fermentation can even support your gut microbiome.

Sourdough Low FODMAP: 5 Powerful Reasons to Love This Gut-Friendly Bread

Description

A gut-friendly sourdough bread made with spelt flour and long fermentation to reduce FODMAPs. Ideal for IBS and digestive wellness.

Ingredients

Scale

500g spelt flour

100g active sourdough starter

375g water

10g salt

Instructions

1. Mix all ingredients and let rest for 1 hour.

2. Perform 4 sets of stretch and folds over 4 hours.

3. Let dough ferment at room temperature for 12–24 hours.

4. Shape dough and cold-proof in the fridge overnight.

5. Bake in a preheated Dutch oven at 475°F for 20 minutes covered, then 20 uncovered.

Notes

Use only a wild yeast starter—no added yeast.

Monitor portion size if following a strict low FODMAP diet.

Prep Time: 18 hours
Cook Time: 40 minutes
Category: Bread
Method: Fermented Baking
Cuisine: Rustic

Nutrition

Serving Size: 1 slice
Calories: 150
Sugar: 0g
Sodium: 200mg
Fat: 1g
Saturated Fat: 0g
Unsaturated Fat: 1g
Trans Fat: 0g
Carbohydrates: 30g
Fiber: 2g
Protein: 4g
Cholesterol: 0mg

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