gluten-free bread
Grains
Is gluten-free bread high in polyols?
Find out whether gluten-free bread is high or low in polyols, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.
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Compare gluten-free bread across criteria
Sensitivity notes
Why polyols food checker matters
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
- Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- Stone fruits are naturally high in polyols
- Cooking doesn't reduce polyol content
Triggers
Diets
Serving size, prep, and portion notes for gluten-free bread
Gluten-free bread is made without wheat, rye or barley, and it grades clean on gluten, lactose, dairy protein, histamine, salicylates and sulfites. What it is not is automatically low FODMAP. Gluten is the protein that gives an ordinary loaf its structure, so gluten-free bakers have to replace that structure with something, and the usual replacements are inulin, chicory root fibre, psyllium and pea or bean flour. Inulin and chicory root are concentrated fructans, which is the exact FODMAP that upsets most people who feel bloated after normal bread. That is why we grade gluten-free bread moderate on FODMAPs and fructans rather than clean. If gluten was your problem, this is a genuine fix. If fructans were your problem, swapping wheat bread for an inulin-enriched gluten-free loaf can leave you exactly where you started, or occasionally worse.
Watch for
Moderate on fructans and total FODMAPs, usually from added inulin or chicory root fibre rather than from the flour itself, so a gluten-free loaf can still bloat a sensitive gut / Clean on gluten: products carrying a certified gluten-free claim are held under 20 ppm and are appropriate for coeliac disease / Moderate on nickel, because gluten-free blends often lean on chickpea, buckwheat, oat or teff flour, all of which sit higher in nickel than white wheat / Read the fibre line on the label, not just the front of the packet. Loaves built on rice flour and tapioca starch behave very differently from loaves built on chicory root and pea protein / Not paleo or AIP compliant, and only a moderate fit for DASH and Mediterranean patterns given how refined most gluten-free starch blends are
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Polyols Guide
Everything you need to know about polyols sensitivity and smart food choices.
Polyols (sugar alcohols) are found naturally in some fruits and vegetables, and are used as artificial sweeteners. They're poorly absorbed and can cause digestive symptoms, especially in IBS sufferers.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Polyols sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in polyols and may trigger symptoms:
View full list
If you're sensitive to Polyols, consider these strategies:
- 1Avoid sugar-free products with sorbitol, mannitol, xylitol, maltitol
- 2Stone fruits are naturally high in polyols
- 3Cooking doesn't reduce polyol content
- 4Avocado portion size matters - small amounts may be fine
- 5Cauliflower and mushrooms are common triggers
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
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Get the AppFAQ
Is gluten-free bread high in Polyols?
Polyols: low signal for most people.
Can I still eat gluten-free bread if I'm sensitive to Polyols?
Usually fine in normal portions.
What else should I check?
Check Paleo AIP, FODMAPs, and Fructans next for a fuller picture.