Bread has been forever known as a household staple but the recent increase in fads like ketogenic and paleo diets focus on keeping bread out of the kitchen. Toast is one of my favourite breakfast options and is a great source of carbohydrates for energy and healthy whole grains. I wouldn’t want anyone to miss out on the great Australian favourite of vegemite on toast, so in this blog post we look at low FODMAP bread options.
Why low FODMAP bread?
One of the major offenders to those diagnosed with IBS is Fructans (Fructo-oligosaccarhrides), the ‘O’ in FODMAP. These carbohydrate molecules contain a Beta 1-2 chemical bond. This bond cannot be broken down by the small intestine resulting in up to 90% of dietary fructans arriving at the large bowel.
Dietary sources of Fructo-oligosaccarhrides include wheat containing items such as bread, pasta and cereals. Other foods such as onions, leeks, rye and garlic are also some of the main culprits. Most commercial breads found at your local supermarket will contain wheat as one of the top ingredients. Thankfully for people who follow a low FODMAP diet, there are now a number of solutions on the market.
Low FODMAP breads
If you haven’t already downloaded the Monash University Fodmap app I recommend to do so. The app contains a mountain of information but also specific bread options available internationally. Listed below are the low FODMAP certified bread options, their serving size and where to find them.
| Company | Country | Product | Serving Size |
| Naturis Organic Breads | AUS | Wholemeal spelt sourdough | 72 (2 slices) |
| Wholemeal spelt sourdough w/ Chia and sunflower seeds | 52g (2 slices) | ||
| Bodhi’s Bakehouse | Spelt 2 with chia | 72g (2 slices) | |
| Sprouted pure spelt | 40g (1 slice) | ||
| Pure life bakery | Organic sprouted Khorasan | 55g (2 slices) | |
| Organic sprouted pure spelt | 55g (2 slices) | ||
| Organic sprouted, sunflower sourdough | 42g (slices) | ||
| Bakers Delight | Wholegrain bread roll (LowFOD) | 67g (1 roll) | |
| Wholegrain block loaf full/small (LowFOD) | 78g (2 slices) | ||
| Brumby’s Bakery | Quinoa and linseed low FODMAP loaf | 61g (2 slices) | |
| Quinoa and linseed low FODMAP roll | 64g (1 roll) | ||
| GoodMills Innovation GmbH | GER | Ancient wheat, 2ab, rustic country loaf | 65g (2 slices) |
| La boulangerie alternative Inewa | CAN, USA | 100% spelt sourdough | 73g (2 slices) |
| SCHAR | UK, GER | Gluten free baguette | 87g (½ baguette) |
| Gluten free wholesome seeded loaf | 54g (2 slices) | ||
| Gluten free hamburger rolls | 75g (1 roll) | ||
| Gluten free brown ciabatta rolls | 50g (1 roll) | ||
| Gluten free seeded ciabatta rolls | 53g (1 roll) | ||
| Gluten free wholesome vitality loaf | 32g (1 slice) | ||
| Gluten free panini roll | 75g (1 roll) | ||
| Gluten free white ciabatta roll | 50g (1 roll) | ||
| Gluten free deli style seeded | 100g (2 slices) |
Spreads for your breads
Great options to spread on your morning slice include peanut butter (up to 2 tablespoons is considered low FODMAP), 1 teaspoon of vegemite, marmalade or strawberry jam, again with up to 2 tablespoons being low FODMAP. Besides toast, you can also create healthy lunches with your chosen bread by making a fresh/toasted sandwich. Include your favourite low FODMAP salad veggies like lettuce, tomato, a protein choice such as chicken, and some spread, for example 30g avocado, 10g pesto or around 40g of your favourite cheese.
For more info on why whole-grains are so good for us, check out this article: Giving up Grains is Seriously Not Healthy
By Nathan Cook