FODMAP Diet: A Guide for Digestive Health

If you suffer from irritable bowel syndrome (IBS) or other digestive disorders, you may have heard about the FODMAP diet. This diet involves avoiding certain types of carbohydrates that are known to cause digestive distress.

FODMAPs are a group of carbohydrates that are difficult to digest in the small intestine. Carbohydrates reach the large intestine where they are fermented by bacteria. This can cause gas, bloating, abdominal pain and diarrhea in people with sensitive digestive systems. The acronym FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

Bread is a staple food in many cultures, and it can be difficult to avoid it when following the FODMAP diet. Unfortunately, most bread is made from wheat flour, which contains fructans, a type of oligosaccharide that is a FODMAP. Other types of bread, such as rye bread and sourdough bread, may also contain FODMAPs like GOS and fructose. Bread made with honey, agave, or other sweeteners may also contain excess fructose, making it high in FODMAPs.

So, what kind of bread can you eat on the FODMAP diet? The good news is that there are several options that are lower in FODMAPs. Sourdough bread which is fermented over 24 hours and is considered real sourdough bread,  is found to be easier to digest because the fermentation process breaks down some of the FODMAPs in the bread.

Spelt is an ancient grain that is low in FODMAPs. FODMAPs are a type of carbohydrates that can be difficult to digest. Wheat is higher in FODMAPs than spelt.

Gluten-free bread often contains alternative flours that are low in FODMAPs. This makes the bread easier to digest. Making your own bread allows you to control the ingredients and avoid FODMAPs.

If you lack the skills or time to make your own bread, Stone House bread offers an alternative. It is more digestive-sensitive friendly than your usual store-bought bread.

Bread Shop

It’s important to remember that not all breads are created equal, and some may contain FODMAPs in levels that are too high for those on the FODMAP diet. When choosing bread, look for those that have FODMAPs 3% or less. This will help ensure that you can enjoy your favorite artisan bread without jeopardizing your digestive health.

Following a FODMAP diet can be tricky when it comes to bread. However, you can still enjoy artisan bread without irritating your gut. In conclusion, there are options for bread-lovers on a FODMAP diet.

Choose breads with low FODMAPs. Avoid breads with high FODMAPs. This way, you can enjoy delicious bread without causing your symptoms to flare up.

For more in-depth research check out Guidelines for a Low FODMAP diet

Whether you make your own bread or purchase it from a store, be sure to choose breads that are certified low FODMAP to ensure that they meet your dietary needs. When making changes to your diet, always check with your doctor first.  If the doctor approves and with the right choices, you can still enjoy the comforting taste and texture of bread while supporting your digestive health.