Low-FODMAP Focaccia Flatbread Recipe; Gluten-free, Vegan (2024)

FAQs

Is gluten-free bread OK for low FODMAP? ›

If you're following a FODMAP elimination diet, you'll need to limit rye, wheat, or barley sources. In those cases, gluten-free bread made with other low-FODMAP ingredients will still fit. Sourdough bread is often still allowed on a low-FODMAP diet.

Tesco Gluten Free Olive Oil & Rosemary Focaccia (1 serving) contains 57.2g total carbs, 52g net carbs, 6.6g fat, 1.8g protein, and 285 calories.

White wheat, whole wheat and spelt sourdough are all considered Low FODMAP. The white and whole wheat varieties become low FODMAP with the fermentation process, while spelt flour has a naturally lower fructan content. If your bread has a label, look to see if the word “yeast” is included.

This led to the hypothesis that a subgroup of IBS patients could develop mild immune or functional alterations in the absence of celiac disease. Gluten proteins are indeed insufficiently degraded by gut proteases, leaving undigested peptides that could trigger innate immune mechanisms that may be of importance in IBS.

Another small study from 2022 found that following a gluten-free diet improved pain frequency and severity. Some doctors recommend that people with IBS avoid gluten to see if their symptoms improve. If gluten worsens your symptoms, you may want to try a gluten-free diet.

Don't underbake. Bake the focaccia until the top and sides are deeply browned. The interior can end up dense and gummy if the bread is underbaked.

Mainstream gluten-free flours such as rice, tapioca, potato and sorghum are higher on the glycemic index than wheat, containing more carbohydrates and calories. Gluten-free baking also tends to contain more fat and sugar to make up for the lack of gluten.

Like wheat bread, most gluten-free breads also contain sugars, a form of carbohydrate. So, is there carb-free bread? It is possible to make and buy bread from low-carb gluten-free flours such as almond, sesame and coconut. However, most gluten-free bread has a carbohydrate-content comparable to normal bread.

Is it Low FODMAP? Yes! We believe this product is Low FODMAP at 1 serving as there are no moderate or high FODMAP ingredients listed on the label.

Schar Gluten Free

Schar offers widely available certified low FODMAP bread options in the United States. You can find Schar in many US grocery stores, usually in the “natural,” “health,” or gluten-free foods section, as well as online.

Is Ezekiel bread low FODMAP? ›

Ezekiel bread is generally considered low to moderate in FODMAPs. The sprouting process used in its production can help reduce the FODMAP content present in the grains and legumes. This process involves soaking the grains and legumes in water, allowing them to germinate and sprout.

Gluten-free products are handy for fodmappers in lots of cases to use as replacements for foods that contain fructans. A lot of gluten-free pastas are low FODMAP and there are also products, such as gluten-free pizza crusts and gluten-free cookies, that are allowed during the low FODMAP diet.

Sourdough bread and gluten-free bread are the best types of bread for people with IBS. The lengthy fermentation process used to make traditional sourdough bread reduces the amount of fructans, which are the kind of carbohydrates in bread that cause IBS symptoms.

Oat sourdough bread: 1 slice or 26 grams is low FODMAP. Sourdough spelled bread: 2.5 slices per meal or 41 grams is a low FODMAP portion. White wheat sourdough bread: 2 slices per meal or 109 grams is a low FODMAP portion. Whole wheat sourdough bread: 2 slices per meal or 97 grams is a low FODMAP portion.

Gluten-free white bread (United States): Per Monash University, a low FODMAP serving of white gluten-free bread is 2 slices or 62 grams. Gluten-free multigrain bread (United States): The low FODMAP serving for multigrain gluten-free bread is 1 slice or 32 grams.

Gluten is not a FODMAP. One of the most persistent myths about low-FODMAP diets is that the diet must be gluten-free. Not true. It's an understandable mistake, because wheat, barley and rye are significant dietary sources of both gluten and FODMAPs.

Low FODMAP Bread Serving Sizes

White wheat bread: 1 slice or 35 grams. White wheat sourdough: 2 slices or 109 grams. Whole wheat sourdough: 2 slices or 97 grams. Gluten-free white bread: 2 slices or 62 grams.