Overview
About Sourdough bread
Genuine long-fermented sourdough is the rare bread that is easier on a sensitive gut.
The slow ferment lets bacteria break down 70 to 90 percent of the wheat fructans, which is why Monash rates real sourdough as lower FODMAP than standard wheat bread. But lower FODMAP is not the whole story: sourdough is still wheat, so it contains gluten, and the fermentation actually raises its tyramine, a trigger for migraine and for anyone on an MAOI.
Sensitivities
How Sourdough bread scores
Watch for
What trips people up
- Still made from wheat, so it contains gluten and is off limits for celiac disease and gluten sensitivity, low FODMAP or not
- The long fermentation raises tyramine, which can trigger migraine or a dangerous spike for people taking MAOI medication
- Only a true 16 to 24 hour ferment lowers the fructans: supermarket loaves flavored with sourdough but proofed quickly stay high FODMAP
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Sourdough bread
Is sourdough bread low FODMAP?
Traditional long-fermented wheat or spelt sourdough is lower FODMAP than regular bread, because the fermentation breaks down most of the fructans. Monash rates a couple of slices as tolerable for many people with IBS. The catch is that it has to be a genuine slow ferment, not a fast-proofed loaf with sourdough flavoring.
Is sourdough bread gluten-free?
No. Sourdough is still made from wheat and contains gluten, so it is not safe for celiac disease or gluten sensitivity. Fermentation lowers the FODMAPs, not the gluten. If gluten is your trigger, choose a certified gluten-free bread instead.
Does sourdough have more tyramine than regular bread?
Yes, fermenting food tends to raise its tyramine, and sourdough is no exception. That is usually harmless, but it matters if you are prone to tyramine-triggered migraines or take an MAOI antidepressant, where high-tyramine foods must be limited.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.