One of the things you can almost guarantee can be found in any kitchen is bread! There are so many types of bread and we use it for so many things. But, is bread low FODMAP? It would be a shame to miss out on this tasty and versatile food!
No, bread isn’t technically low FODMAP but many varieties have been tested to show that they are low enough in FODMAPs to include a little in your low FODMAP diet. Stick to portions of a slice or two and this should be fine for most types of bread.
Bread on a FODMAP Diet
Bread contains fructans which is one of the types of FODMAP that can cause gut problems with those who have a low tolerance for FODMAP containing foods.
This doesn’t mean all is lost.
Different types of bread contain different ingredients and this means differing levels of FODMAPs. Many people can include a little bread into their low FODMAP diet.
It is easy to assume that gluten-free types of bread would also be low FODMAP but be careful of this because some substitutes for wheat flour can contain the same or higher levels of FODMAPs.
If in doubt always check the ingredients carefully before eating.
What is a Low FODMAP Bread Portion?
When it comes to choosing your portion size you firstly need to know which type of bread you have. Some bread types allow for slightly larger portions so it is worth taking the portion size into account when you buy your bread.
If you choose white wheat bread or any type of multigrain bread you should stick to portions of one slice.
If you have sourdough or wholewheat bread then you can have two slices per portion. If you want to go for gluten-free bread then you may also be able to get away with portions of up to two slices of bread.
Limit yourself to just one slice of white bread per serving
Is Bread IBS-Friendly?
This comes down to whether or not you have a gluten intolerance or not. If you do, then, of course, bread must be avoided. If you do not, then there is a chance you’ll be able to enjoy a slice or two, even if you do suffer from IBS.
Tips for Eating Bread on a Low FODMAP Diet
Below are our top 3 tips for eating bread on a low FODMAP diet that you’ll want to. follow:
Check the Ingredients
Unfortunately, manufacturers sneak a plethora of ingredients into bread which can make buying them a real challenge if you’re trying to avoid FODMAPs. The best thing you can do is always check the ingredients.
Make Your Own
To follow on from the previous point, one of the easiest ways to avoid obscure ingredients is to make your own bread. It isn’t as much effort as you may think!
Sourdough is known to have a lower gluten amount compared to most other bread. If you’re going to try bread on a low FODMAP diet, then start with a basic sourdough.
How To Use Bread
We all know the usual uses for bread but you can do things a little different. Take a look at these ideas.
Make a Bread Pizza
Instead of pizza dough, use a slice of bread instead. There will end up with you consuming much lower amounts of wheat and FODMAPs. You can also control your portion size easily. It’s also a quick and easy snack or lunchtime treat.
Take your slice of bread and spread a small amount of tomato paste mixed with herbs onto it. Be careful of your portion size because tomatoes do contain FODMAPs. Find your favourite low FODMAP cheese or cheese substitute and sprinkle this over and add some toppings!
Pop it under the grill for around five minutes and then serve immediately.
Have an Open Sandwich
If you are having to be careful of your bread portion sizes have an open sandwich instead of your usual type.
Spread your bread as usual with your low FODMAP margarine or butter and then pop your sandwich filling on the top. You can go as big as you like here because you don’t have to try and close the sandwich with another slice of bread.
Then serve on a plate with a knife and fork and enjoy. If you have time then you could even toast it for a delicious hot sandwich.
Make Bread Pudding
Bread can make a delicious bread pudding but you do need to be careful of your ingredients to keep it low FODMAP.
To make, first, grease a baking tin and line it with your slices of bread. Next, whisk up a mixture of egg, sugar, vanilla and cinnamon and pour this over the bread. Add more bread slices over the top and bake in the oven for about 30 to 35 minutes.
Below are 3 common queries that often get asked when discussing whether or not bread can be consumed on a low FODMAP diet:
Sourdough is considered to be the type of bread with the lowest number of FODMAPs. This doesn’t mean that you can eat as much as you like because it does still contain some FODMAPs. For this type of bread, stick to portions of about two slices of bread.
If you love white bread then you can still have it on your low FODMAP diet. Unfortunately, this is one of the types of bread that is highest in FODMAPs so your portion size is a little smaller. You can usually get away with one slice of bread in a portion.
Wholemeal bread isn’t technically low FODMAP but it is slightly lower in FODMAPs than white or multigrain bread. This means you can have up to two slices per portion and remain low in FODMAPs
Bread can be used for almost every meal and snack time! Toast at breakfast, sandwiches at lunch and a great side to serve with dinner.
Luckily, as long as you keep your portions small and watch your ingredients carefully bread is low enough in FODMAPs to eat within the portion guidelines.
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