is sourdough bread low fodmap

Vertimes 2025

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10-10-2024

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Sourdough Bread: A Low-FODMAP Friend or Foe?

For those with irritable bowel syndrome (IBS) or other digestive sensitivities, following a low-FODMAP diet can be a game-changer. But what about sourdough bread, a beloved staple for many? Is it a low-FODMAP option, or should it be avoided?

Understanding FODMAPs

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine and can cause digestive distress in sensitive individuals.

The Case for Sourdough

Traditional sourdough bread fermentation involves using a "starter" of wild yeast and bacteria. This fermentation process breaks down some of the FODMAPs, particularly fructans, which are found in wheat flour.

A study published in the journal "Food Research International" by researchers from the University of Sydney [1] found that sourdough bread had significantly lower levels of fructans compared to commercially available bread.

What Makes Sourdough Different?

The key to sourdough's potential low-FODMAP status lies in the fermentation process. The lactic acid bacteria in the sourdough starter break down fructans, effectively reducing their levels.

Not All Sourdough is Created Equal

While sourdough's fermentation process can be beneficial, it's important to note that not all sourdough breads are low-FODMAP. Here's why:

• Additives: Some sourdough breads might contain added sugars, honey, or other ingredients that are high in FODMAPs.
• Flour Type: Sourdough can be made with various flours, including high-fructan varieties like rye flour.
• Length of Fermentation: The fermentation process varies. Longer fermentation times generally lead to lower FODMAP content, but it's essential to check with the baker or manufacturer.

Tips for Finding Low-FODMAP Sourdough

• Read the Label: Look for sourdough bread with minimal ingredients, avoiding added sugars and high-FODMAP flour types.
• Ask Questions: If buying from a bakery, inquire about their sourdough starter, fermentation time, and ingredient list.
• Start with Small Portions: Even low-FODMAP sourdough can trigger symptoms in some individuals. Start with small portions and see how your body reacts.

Additional Considerations

• Individual Tolerance: It's essential to remember that individual sensitivities to FODMAPs can vary. What works for one person might not work for another.
• Consult a Dietitian: If you have IBS or other digestive issues, consulting a registered dietitian specializing in FODMAPs is highly recommended. They can provide personalized guidance based on your individual needs.

Conclusion

Sourdough bread can be a lower-FODMAP option compared to commercially available breads, thanks to the breakdown of fructans during fermentation. However, not all sourdough is created equal. Carefully reading labels, asking questions, and starting with small portions are crucial.

Ultimately, the best way to determine if sourdough bread fits into your low-FODMAP diet is through trial and error, along with the guidance of a qualified healthcare professional.

References:

[1] Gibson, P. R., Barrett, J. S., Shepherd, S. J., Muir, J. G., & Cordain, L. (2017). The effect of fermentation on the fructan content of wheat bread. Food Research International, 99, 536-541.