Written by Amy Vaughan, RD
Reviewed by Sophie Claessens, RD
Bread is a daily staple for many of us. From toast at breakfast, a sandwich at lunch, or warm sourdough with dinner. But for many people living with irritable bowel syndrome (IBS), bread can trigger bloating, discomfort or a flare in symptoms.1,2
Does that mean bread has to come off the menu? Not necessarily. The type of bread for IBS you choose, the portion you eat, and even the way it’s made can all make a difference. With the right knowledge, many people with IBS can still enjoy bread without worsening their symptoms.
In this article, we’ll look at:
- Why bread affects IBS symptoms
- Which types of bread tend to be better tolerated
- What to look out for on labels
- How to test your own tolerance
- Tips for eating bread at home, eating out, or even on holiday
Table of Contents: Bread for IBS
Why Bread Can Trigger IBS
The main reason bread can be a trigger comes down to FODMAPs. This stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols a group of short-chain carbohydrates that are poorly absorbed in the small intestine.1,2,3
When FODMAPs reach the large intestine, bacteria ferment them, producing gas. They also draw water into the gut. Together, these processes can lead to bloating, abdominal pain, wind and changes in bowel habit all classic IBS symptoms.1,3,4
Wheat, rye and barley are naturally high in FODMAPs.2 Since these grains are the foundation of most breads, it’s no surprise that bread is a common IBS culprit.1,3 But not all breads are created equal, and some make better choices when you’re looking for bread for IBS.
Choosing The Best Bread for IBS
Some breads contain more FODMAPs than others, and some are made using methods that naturally reduce them.1,2,3,4,5 Here’s a quick overview:
| Bread type | FODMAP potential | Why it may be easier / harder to digest |
| White wheat bread | Moderate | Contains fewer FODMAPs than wholemeal, but large portions can still cause symptoms. |
| Wholemeal wheat bread | Higher | Higher fibre and higher FODMAP content make this harder for some people to tolerate. |
| Sourdough (traditional) | Lower | Long fermentation breaks down some FODMAPs, often gentler on digestion. |
| Spelt sourdough | Lower | Spelt is naturally lower in FODMAPs, and sourdough fermentation reduces them further. |
| Gluten-free bread | Variable | Naturally free from wheat, rye and barley, but some contain high-FODMAP extras like honey or inulin. |
Common Pitfalls to Watch Out For
Not every loaf labelled “sourdough” or “gluten-free” is automatically a good bread for IBS.5 Here are some pitfalls to avoid:
- Fast-fermented sourdoughs: Some supermarket sourdoughs use shortcuts rather than a true long fermentation, meaning FODMAPs may still be high.4,5
- Added ingredients: Look out for dried fruit, honey, high-fructose syrup, chicory root, inulin, or polyol-based sweeteners like sorbitol, mannitol or xylitol.3,5
- Large portions: Even lower-FODMAP breads can cause symptoms if eaten in excess.
How to Test Your Own Tolerance
Everyone’s gut is different. What works for one person may not suit another. The best way to know which is the right bread for IBS in your case is to test systematically:2
- Start small – begin with one slice of a lower-FODMAP option, such as spelt sourdough or plain white wheat bread.
- Track symptoms – note any bloating, discomfort or bowel changes over the next 24–48 hours.
- Adjust gradually – if one slice feels fine, try increasing to two. If symptoms flare, scale back.
- Compare breads – once you’ve tested one type, move on to another, such as gluten-free or wholemeal, and repeat the process.
- Use a diary – keeping a simple food and symptom diary can help you spot patterns.
Many people with IBS notice they can tolerate bread better when they’re on holiday. This may be because traditional baking methods (like true long-fermented sourdough), different wheat varieties, or a more relaxed lifestyle reduce symptom risk.2,4 When eating out, opt for smaller portions and, where possible, ask about how the bread was made.
Final Thoughts
There is no single bread for IBS recommendation that suits everyone. Your ideal choice depends on your tolerance and preferences. Start small, test different types, and listen to your body.
If bread continues to trigger your IBS symptoms, a dietitian can help you personalise your approach and feel more confident with your food choices. Book a discovery call today to start finding the breads and the diet that work best for you.
References
- Laatikainen R, Koskenpato J, Hongisto SM, Loponen J, Poussa T, Hillilä M, et al. (2016). Randomised clinical trial: low-FODMAP rye bread vs. regular rye bread to relieve the symptoms of irritable bowel syndrome. Alimentary Pharmacology & Therapeutics. 2016 Jul 15;44(5):460–70. [online] Available from: https://doi.org/10.1111/apt.13726
- A. Polgár, K. Ács, T. Molnár, T. Resál, Lantos C, E. Griechisch, et al. Pilot study comparing low-FODMAP spelt bread and gluten-free bread in IBS and IBD in remission: A randomised, single-blind crossover trial. Acta Alimentaria. 2025 Jul 17. [online] Available from: https://doi.org/10.1556/066.2025.00157
- Pitsch J, Sandner G, Huemer J, Huemer M, Huemer S, Weghuber J. FODMAP Fingerprinting of Bakery Products and Sourdoughs: Quantitative Assessment and Content Reduction through Fermentation. Foods. 2021 Apr 19;10(4):894. [online] Available from: https://doi.org/10.3390/foods10040894.
- Ribet L, Dessalles R, Lesens C, Brusselaers N, Durand-Dubief M. Nutritional benefits of sourdoughs: A systematic review. Advances in Nutrition. 2023 Jan 1;14(1):22–9. [online] Available from: https://doi.org/10.1016/j.advnut.2022.10.003
- Koc F, Arendt E, Coffey A, Ross RP, Stanton C. Impact of low FODMAP sourdough bread on gut microbiota using an in vitro colonic fermentation model. Frontiers in Microbiology. 2024 Nov 11;15. [online] Available from: https://doi.org/10.3389/fmicb.2024.1496022
