Wheat
GrainsHigh FODMAP
Overview
Wheat is high in fructans when eaten in typical amounts. Small portions of wheat-containing foods may still be tolerated by some people.
Safe Serving
Small amounts may be tolerated
Typical Serving
2 slices bread (60g)
FODMAP Breakdown
Fructans
HighGOS
LowFructose
LowTips
Sourdough bread made with traditional long fermentation may be lower in FODMAPs because the fermentation process breaks down some fructans.
Low FODMAP Alternatives
sourdough spelt breadgluten-free breadriceoatsquinoa
Common Questions
Is sourdough bread low FODMAP?
Traditional sourdough with long fermentation is lower in fructans than regular wheat bread, but check that it's genuine sourdough.
Is this a gluten issue?
No. FODMAPs and gluten are different. The issue with wheat is fructans (a carbohydrate), not gluten (a protein).
Get the Complete FODMAP Food List
Our free starter guide includes a quick-reference food list, safe serving sizes, and a 7-day meal plan to get you started.