Is sourdough bread low FODMAP friendly?

Yes— sourdough low FODMAP bread made with proper fermentation and low FODMAP flours (like spelt or white wheat) can be a safe choice for many. The long fermentation reduces problematic FODMAPs, making it gentler on the digestive system.

Is sourdough bread good for IBS sufferers?

Absolutely. Many IBS sufferers report better tolerance to real sourdough than standard breads. The key is choosing or baking loaves with long fermentation and low FODMAP flours. Proper sourdough low FODMAP bread supports digestion without triggering bloating or cramps.

Is supermarket sourdough low FODMAP?

Often, no. Many store-bought “sourdough” breads are not truly fermented and may include high FODMAP ingredients or additives. Always check labels and look for slow-fermented options or bake your own for guaranteed results.

Is sourdough bread an inflammatory food?

When made traditionally, sourdough is not inflammatory. It’s often easier to digest, contains fewer additives, and supports gut health. In fact, sourdough low FODMAP options can be part of an anti-inflammatory diet if made with the right flours and fermented properly.

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

Name: Low FODMAP Sourdough Bread
Prep time: 1 h
Cook time: 45 min
Total time: 18 h
Yield: 1 loaf
Cuisine: Traditional Sourdough
Ingredients: 500g white spelt flour; 100g active sourdough starter (spelt-based); 350ml filtered water; 10g fine sea salt

Description

This low FODMAP sourdough bread uses long fermentation and spelt flour to create a gut-friendly loaf suitable for IBS sufferers.

Ingredients

Scale

500g white spelt flour
100g active sourdough starter (spelt-based)
350ml filtered water
10g fine sea salt

Instructions

Mix flour and water; rest for 1 hour (autolyse).
dd starter and salt, mix until fully incorporated.
Bulk ferment at room temperature for 4–6 hours, performing 3 stretch-and-folds.
Shape into a boule; place in banneton and cold-proof in fridge for 12–18 hours.
Preheat oven to 475°F with Dutch oven inside.
Score dough, place in Dutch oven, bake covered for 20 min, then uncovered for 25 min.
Cool completely on a rack before slicing.

Notes

Use only spelt or certified low FODMAP flours.
Long fermentation enhances digestibility and flavor.
Slice and freeze for quick, gut-friendly snacks.

Prep Time: 1 hour
Cook Time: 45 minutes
Category: Bread
Method: Baking
Cuisine: Traditional sourdough

Nutrition

Calories: 160
Sugar: 0g
Sodium: 180mg
Fat: 1g
Carbohydrates: 32g
Fiber: 3g
Protein: 5g

Keywords: sourdough low FODMAP, IBS bread, spelt sourdough