Bread has been forever known as a household staple but the recent increased interest in ketogenic and paleo diets focuses on keeping bread out of the kitchen.
Toast is a popular breakfast option and is a great source of carbohydrates for energy and healthy whole grains. So rather than missing out on the great Australian favourite of vegemite on toast, let's look at low FODMAP bread options.
Why low FODMAP bread?
One of the major offenders to those diagnosed with IBS is Fructans (Fructo-oligosaccarhrides), the ‘O’ in FODMAP. These carbohydrate molecules contain a Beta 1-2 chemical bond. This bond cannot be broken down by the small intestine resulting in up to 90% of dietary fructans arriving at the large bowel.
Dietary sources of Fructo-oligosaccarhrides include wheat containing items such as bread, pasta and cereals. Other foods such as onions, leeks, rye and garlic are also some of the main culprits. Most commercial bread found at your local supermarket will contain wheat as one of the top ingredients. Thankfully for people who follow a low FODMAP diet, there are now a number of solutions on the market.
Low FODMAP bread
If you haven’t already downloaded the Monash University Fodmap app we recommend you do so. The app contains a mountain of information but also specific bread options available internationally.
Spreads for your bread
Great options to spread on your morning slice include:
- peanut butter (up to 2 tablespoons is considered low FODMAP)
- 1 teaspoon of vegemite, marmalade or strawberry jam, again with up to 2 tablespoons being low FODMAP
Besides toast, you can also create healthy lunches with your chosen bread by making a fresh/toasted sandwich.
Include your favourite low FODMAP salad veggies like lettuce, tomato, a protein choice such as chicken, and some spread, for example, 30g avocado, 10g pesto or around 40g of your favourite cheese.
Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.
If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a health professional, get started with the manage your gut symptoms program.
Reviewed by the healthylife Advisory Board March 2022
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