Grains and starches

Is Sourdough bread Low FODMAP?

Q: Is sourdough bread low FODMAP?

Sourdough bread is low FODMAP only up to a point. Safe serving: 2 slices of genuine spelt sourdough. Beyond that it becomes a problem. The FODMAP group responsible is fructans. Genuine long-fermented sourdough is low FODMAP at two slices, because the starter consumes most of the fructans before baking. A great deal of supermarket sourdough is ordinary yeasted bread with added acidity for flavour, produced on a timescale that ferments nothing.

Portion-dependent

Low FODMAP only up to the serving size listed — larger servings stack.

Safe serving

2 slices of genuine spelt sourdough

FODMAP group responsible

Fructans — Oligosaccharides. Wheat, onion, garlic. The most common trigger and the hardest to avoid.

Why

Genuine long-fermented sourdough is low FODMAP at two slices, because the starter consumes most of the fructans before baking. A great deal of supermarket sourdough is ordinary yeasted bread with added acidity for flavour, produced on a timescale that ferments nothing.

This entry is compiled from published Monash-aligned guidance rather than our own laboratory testing, and thresholds are revised as new data arrives. For the elimination phase the Monash app is the authority. See the full food list for how the categories fit together, orcheck another food.

Is Sourdough bread Low FODMAP?

Why

Low-FODMAP Elimination Phase Starter Kit