Is sourdough bread ok for low FODMAP?

Yes—when traditionally fermented, sourdough bread can be low in FODMAPs. Breads made with white or spelt flour and fermented for at least 12–24 hours often test as low FODMAP. Just stick to moderate serving sizes—around 1 slice (50g).

Is sourdough bread bad for IBS sufferers?

No, not in most cases. Traditional sourdough is often better tolerated by people with IBS because the fermentation process reduces fructans, one of the major FODMAP triggers. Just be sure the bread is genuine sourdough, not the supermarket kind with added yeast.

Is supermarket sourdough low FODMAP?

Typically, no. Most supermarket sourdough bread is not fermented long enough to significantly reduce FODMAPs. Many commercial loaves are made with yeast and other additives that can irritate sensitive guts. Always read the label or opt for homemade or artisan options.

Is sourdough bread an inflammatory food?

Not necessarily. Real sourdough made with long fermentation tends to be easier on digestion and may even help reduce inflammation by supporting gut bacteria and improving nutrient absorption. Unlike processed bread, sourdough doesn’t spike blood sugar as sharply and can be part of a gut-friendly, anti-inflammatory diet.

Low FODMAP Sourdough: The Best Anti-Inflammatory Bread for IBS (2025)

Name: Low FODMAP Sourdough: What It Is and How to Make It at Home
Prep time: 30 min
Cook time: 45 min
Total time: PT-486446H55M12S
Cuisine: Gut-Friendly
Ingredients: White spelt flour or light rye flour; Filtered water; Sea salt; Active sourdough starter (made with white or spelt flour); Optional: gluten-free flour blends (avoid soy or coconut)

Description

This guide explores everything you need to know about low FODMAP sourdough – from digestive benefits to fermentation science, and how to make it gut-friendly at home.

Ingredients

White spelt flour or light rye flour
Filtered water
Sea salt
Active sourdough starter (made with white or spelt flour)
Optional: gluten-free flour blends (avoid soy or coconut)

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Instructions

Mix flour, water, and starter to form a shaggy dough.
Let the dough rest (autolyse) for 30–60 minutes.
Add salt and incorporate into the dough.
Bulk ferment the dough at room temperature for 12–24 hours.
Shape and place the dough in a proofing basket.
Cold proof in the fridge for 8–12 hours.
Preheat oven with Dutch oven inside at 475°F (245°C).
Score the loaf and bake covered for 20 minutes, then uncovered for another 20–25 minutes.
Cool completely before slicing.

Notes

For optimal digestion, always use a long fermentation process. Stick to 1 slice (50g) servings if sensitive to FODMAPs. Avoid commercial yeast and fast-fermentation methods.

Prep Time: 30 minutes
Cook Time: 45 minutes
Category: Bread
Method: Baking
Cuisine: Gut-Friendly

Nutrition

Serving Size: 1 slice (50g)
Calories: 140
Sugar: 1g
Sodium: 250mg
Fat: 1g
Saturated Fat: 0g
Unsaturated Fat: 1g
Trans Fat: 0g
Carbohydrates: 28g
Fiber: 2g
Protein: 4g
Cholesterol: 0mg