How to choose a lower FODMAP sourdough bread

You may have noticed in the Monash University low FODMAP app that sourdough bread is sometimes low FODMAP even at 2 slices. This is great news for those who miss a mouth wateringly fresh slice of bread! But you have to be careful because not all sourdough breads are the same.

What to look for:

  1. Check the ingredients for FODMAPs like honey, agave, inulin or others.
  2. Check the ingredient list for yeast. If yeast has been added, then the fermentation process was accelerated and therefore the naturally occurring bacteria had less time to digest the fructans.
  3. Talk to the baker to see if it was naturally leaved for 1-2 days. Bakers who make traditional sourdough bread LOVE to boast about the lengthy rising process and are thrilled to be asked.

These are just some rules that will help point you towards a better choice but keep in mind that without analysing each loaf, we don’t know for sure what the FODMAP content is.

Where to find traditional sourdough bread

Generally speaking, I have not found traditional sourdough bread at the grocery store but don’t let that stop you from looking. You could try a French or artisan bakery. Phone before you go with your list of questions and to make sure it is available. Because sourdough rises for several days, some bakeries will only sell it on certain days of the week.

If you are in Edmonton, here’s where I found traditional sourdough:


About Audrey:

I’m a Registered Dietitian, low FODMAP Specialist, Craving Change Practitioner, and busy mom based in Edmonton, Canada. I provide nutrition counselling to people with IBS remotely by video, phone and email. I would love to hear your story and help you with your IBS symptoms. If you are curious, please call or click here for the direct link to my schedule to book a free call with me.

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By |2018-12-18T19:43:27-07:00September 12th, 2016|FODMAP articles|2 Comments


  1. Anne May 2, 2017 at 10:50 am

    Thank you for this information! For those in toronto, the Brick Street Bakery sourdough Bread is fermented for 2 days (I asked). Also, I make my own sourdough using a starter and overnight method. It takes a bit of practice, but is a skill well worth learning for those on this diet long term, as these breads can be pricey.

    • IBSnutrition May 8, 2017 at 10:45 pm

      I would love to successfully make sourdough. My first load didn’t work out, but I’ll try again. Thanks for your comment!

      Have you joined our Low FODMAP Canadians private Facebook group? If not, please request to join.

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