What is the best bread for IBS sufferers – comprehensive answer

You can find so many types of bread available these days that it can be a minefield to determine which is the best bread for IBS sufferers. 

Although it depends on individual preferences and tastes, the good news is that there are many bread options available that you can eat if you suffer from IBS. 

In this blog, we’ll explore different types of bread, what to look for, and how you can make informed choices in your diet regarding bread.

WHY DOES BREAD CAUSE IBS SYMPTOMS?

IBS symptoms are individual, and what works for some may not work for others. Some people find that specific types of bread can be a trigger, whilst others can eat bread freely with IBS.

Some types of bread can cause IBS symptoms, such as bloating, loose stools and abdominal pain. 

These symptoms are usually due to fructan, a type of FODMAP found within the bread.

INGREDIENTS IN BREAD TO LOOK OUT FOR WITH IBS

Fructan is the common ingredient found in wheat, barley and rye which is a trigger for some people with IBS.

However, there are usually other things added to bread which may also be an issue for you. We have listed these other ingredients below;

1. Inulin
2. Honey
3. Apple
4. Pear
5. Xylitol 
6. Mannitol
7. Sorbitol 
8. Agave syrup
9. High fructose corn syrup

These ingredients are high FODMAP which can trigger IBS symptoms in some people. 

FODMAPs are carbohydrates that are poorly absorbed in the small intestine. This can lead to gas production, bloating, abdominal pain and loose stools.

THE BEST BREAD FOR CONSTIPATION

You can still include bread in your diet if you’re feeling constipated, bread will not worsen your constipation. 

Try bread with a higher fiber content. Look in the ingredients for:

• Whole Wheat (only if you can tolerate fructans)
• Seeds
• Flaxseed
• Oatbran 

Increasing your fiber intake can help stimulate digestive movement and promote bowel movements (1). 

If you increase your fiber intake, do so gradually to prevent adverse effects on the digestive system. 

It may only be indicated for some, especially if you have other medical conditions that require a registered dietitian to advise you individually on your fiber intake.

THE BEST BREAD FOR LOOSE STOOLS

Choosing bread to eat when you have diarrhea or loose stools can be challenging. 

You might find it helpful to trial a low FODMAP diet in the short term. This must be under the guidance of a FODMAP trained professional, such as a registered dietitian. 

If you’re following the low FODMAP diet and still want to include bread – try our Low FODMAP bread (safe list, reading labels guide + recipes).

IS BREAD LOW FODMAP?

Although every loaf of bread is not low in FODMAPs, you can eat certain types of bread when following the low FODMAP diet. 

Watch out for high FODMAP ingredients on the bread label, such as inulin, apple, pear and honey, which may be added to the bread loaf, making it unsuitable for a low FODMAP diet.

We’ve compiled a blog about Low FODMAP bread for further information, including a list of low-FODMAP-certified breads for you to try. 

If you want more information – check out our blog on the Low FODMAP diet.

IS SOURDOUGH BREAD GOOD FOR IBS?

Sourdough bread is a type of bread that has been fermented using live cultures. 

The fermentation process provides a tangy and chewy texture, but there is still a hard crust around the edge of the loaf.

Sourdough bread is a suitable type of bread to try if you suffer from IBS. It is lower in FODMAPs, so most people likely better tolerate it than a standard wheat-based loaf.

Check out our blog all about Is Sourdough Bread Low FODMAP?

IS SPELT BREAD GOOD FOR IBS?

Spelt bread can be a good choice if you’re suffering from IBS. It is made from spelt flour and has a lower gluten content. 

According to Monash, the university that tests the FODMAP content of each food, Spelt bread is low in all FODMAPs. Therefore, this type of bread should be tolerated by most people with IBS. 

IS GLUTEN FREE BREAD GOOD FOR IBS?

Gluten, found in wheat, barley, and rye is present in many bread products (2). The most common type of flour is wheat-based flour, so the majority of breads contain gluten.

Unfortunately, there is no credible evidence to recommend following a gluten-free diet if you have IBS at present , and this includes swapping to all types of gluten-free bread (1). 

For further information on this topic – read Does a Gluten Free Diet Help With IBS?

Gluten-free bread has a lower FODMAP content, and some people who follow the low FODMAP diet have found symptom improvement (1). 

However, if you have been diagnosed with Coeliac Disease, a strict gluten free diet must be followed. 
You can read more about Navigating a gluten free diet (a printable gluten free food list inside) and you can find 60 gluten-free, low FODMAP recipes.

ALTERNATIVES TO BREAD FOR IBS

If bread isn’t your choice or triggers your IBS, there are many other types of carbohydrates that you can eat. 

Consider rice cakes, pasta, noodles, rice or crackers. 

Consider your portion size when it comes to bread. Large quantities of bread may trigger IBS symptoms, but keeping to smaller portions may be tolerated just fine. 

SUMMARY

Finding the best bread for IBS sufferers can be tricky. 

Most breads contain wheat-based flour and gluten, which makes the bread higher in FODMAPs. Reducing gluten/wheat in the short term and trying a wheat-free loaf may prove beneficial.

Depending on your IBS symptoms, you can also choose bread with different fiber contents in them. 

Remember to avoid unnecessary restrictions. This blog is a general guide to bread and cannot provide tailored, individual advice—speak to a registered dietitian. 

Enjoy different types of bread, even if you have IBS, as part of a healthy, balanced diet.