I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.
Low FODMAP Bread recipe is a wonderful tender loaf of bread that may be used for sandwiches, as a side dish or to make toast. This very versatile dough may also be used to make rolls for dinner, holidays or sandwiches.
No flour blends or mixes are used in this recipe. That’s because all flour blends combine grains and derivatives of potatoes, which can be a hard combination to digest for some people. It is not hard to use our own gluten-free flours! We just use a few.
We also do not need the pre-mixed combination of flours to create the right texture. Instead, we use psyllium husk to create the perfect bread tenderness, fluffiness and stretchiness. (Note: This ingredient will not work for every body, so begin slowly, to see how it agrees with you. For others, it will actually be helpful.)
You’ll love the outcome. This delicious loaf is easy to digest, easy to make and simply wonderful. Eventually, when you no longer need a Low FODMAP diet, you’ll want to keep making this gentle, satisfying bread.
Who can eat this bread (which diets)
If you have dietary restrictions, in addition to Low FODMAP, this recipe is great for: yeast-free, dairy-free, nut-free, egg-free, coconut-free, potato-free, Vegan, Gluten-free and VAD.
I make this recipe personally with organic flours for added safety to my body. Avoid flours that just say “Non GMO”. This is a marketing scam to distract buyers from the fact that the grains are grown with pesticides. In fact, most crops are still non-GM. But that’s not good enough.
What is Low FODMAP bread
FODMAP is an acronym that stands for a group of carbohydrates that are indigestible by certain people: Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.
These carbs generate increased water in the small intestine, and gas when they are fermented by bacteria in the large intestine.
Irritable bowel syndrome (IBS) symptoms result: bloating, pain, gas, nausea, diarrhea and/or constipation.
Low FODMAP bread excludes grains that are high in these specific carbohydrates. Enjoying food without these antagonistic ingredients allows improved symptoms and healing in 75% of people who follow the diet.
Which grains are best for Low FODMAP bread
Low-FODMAP doesn’t have to be gluten-free. The FODMAPs are carbohydrates, or sugars, that can ferment in the gut, and cause unwanted symptoms. Whereas, gluten is a protein which can damage the intestines in some people.
But there is a lot of crossover, and in many cases, gluten-free grains are gentler for everyone. For example, some people are sensitive to the fructans (a FODMAP) in wheat, not the gluten in wheat, but either way, they need to avoid it.
Therefore, when it is recommended to eat gluten-free and wheat-free during the low FODMAP diet, the purpose is to limit the intake of FODMAPs.
Here are the gluten-free Low FODMAP flours I’ve chosen for this recipe:
- sorghum — Also called jowar in Indian cooking, this cereal grain has a very pleasant, tender, neutral outcome in breads. (For VAD, see the recipe for alternatives, as it’s okay to sub it if needed.)
- oat flour — Here‘s a good one.
- masa flour — This one is flexible. I personally love it so much. It’s like adding a little polenta to bread; it gives a wonderful texture and flavor. (I buy organic white masa like this.) But you may certainly sub it for another flour you like if you prefer for any reason:
- buckwheat, millet, rice, amaranth or quinoa
Other Ingredients in Low FODMAP Bread recipe
In addition to the three gluten-free flours listed above, this recipe includes: water, your choice of fat (such as avocado oil, coconut oil or butter), apple cider vinegar (or rice vinegar or lemon juice), baking powder and soda and sea salt, plus: psyllium husk whole.
About psyllium husk whole
Psyllium is a fabulous bread ingredient, and I find it to be very gentle to digest. (It is actually recommended for IBS.)
But there is one word of emphasis about it: This product varies company to company.
Therefore, I strongly recommend you buy this specific product to ensure success when making this recipe. If you can’t order it, be sure to use psyllium husk whole.
Also be sure it’s organic, as psyllium absorbs everything around it.
How to make Low FODMAP Bread recipe
Here’s the easy process:
- Preheat the oven. Line a loaf pan with parchment paper.
- In a large bowl, stir together the dry ingredients.
- Add the wet ingredients.
- Use a handheld or other electric mixer to combine ingredients well.
- The ingredients will start like batter, but as the batter is mixed, and in the minutes soon after, it will thicken into a dough.
- Use a spatula to scoop the dough into a soft mound that will fit nicely into your loaf pan.
- Bake!
This recipe is made just like mixing a quick bread. Super easy.
How to use Low FODMAP bread
This recipe creates a perfect tender sandwich bread. Slice it as thin as like. The bread has a nice crust and flexible interior.
In addition to using it for sandwiches, Low FODMAP bread:
- tastes lovely on its own.
- makes great toast.
- dough can be used to make rolls.
Low-FODMAP Bread Recipe (Gluten-free, Vegan, Sandwiches, Rolls)
Equipment
- hand held electric beaters or other electric mixer
- bowl
- oven
Ingredients
- 2-¼ cups water
- 2 cups sorghum flour (OR, for VAD, replace this with rice, oat, buckwheat etc.)
- 1-¼ cups psyllium husk whole NOT powder: I recommend you specifically use the brand linked to here, to ensure recipe success. Other brands vary too much, and some readers have ended up with inconsistent results.
- ½ cup oat flour
- ½ cup masa harina (white masa flour), OR, if you prefer: fine to use buckwheat, millet, rice or amaranth
- ¼ cup avocado oil OR coconut oil or butter, melted
- 3 Tablespoons maple syrup
- 2 Tablespoons apple cider vinegar , rice vinegar or lemon juice
- 1 Tablespoon baking powder
- 1 teaspoon baking soda
- 1 teaspoon sea salt
Instructions
- Preheat oven to 375° Fahrenheit. Grease a loaf pan, or line with parchment paper, and set aside.
- In a large bowl, combine the dry ingredients: sorghum, oat flour and masa (or your preferred Low-FODMAP flour), psyllium husk, baking powder, baking soda and sea salt. Stir briefly to mix.
- Pre-measure the liquid ingredients, so they're all ready, (or combine them in a small bowl). Add the wet ingredients to dry ingredients: water, fat of choice, sweetener and vinegar.
- Use handheld beaters or other electric mixer to combine. Dough will be thin at first, but after mixing and sitting for a minute will become quite thick.
- Using a spatula or your fingers and hands, scoop/scrape dough into loaf-shaped mound. Transfer into prepared loaf pan.
- Shape to be slightly mounded in the center. Wet three fingers or the back of a spoon with water to rub and smooth the top surface.
- Bake in preheated oven 50 to 60 minutes. To check for doneness, you may turn the loaf pan upside down to gently dump out the loaf, and give the bottom a light thump with your fist. The inside should sound hollow. Allow to cool on a rack for about 30 minutes before slicing.
Nutrition
You can Pin Low FODMAP Bread Recipe here:
Other Gluten-free breads you’ll enjoy:
- Oat Bread (GF, Vegan, Yeast-free)
- Easy Rice Bread
- Keto Sourdough Bread
- Paleo Sandwich Bread (cassava-based)
- Paleo AIP Sourdough Sandwich Bread
- Coconut Flour Bread Loaf
- Keto Vegan Bread Rolls
- 90-Second Keto White Bread
- Best Easy AIP Bread
More information on Low FODMAP
What can you eat on a Low FODMAP diet if you’re also doing another diet? Here are helpful food lists:
Alex says
Hi Megan,
Thank you for another straightforward, easy and delicious recipe. We like it with butter and a sprinkle of salt on top. Yum!
Megan says
Yay, Alex, sounds perfect! Me too, same way. 🙂 You’re welcome, and thank you for the feedback. So glad!
Shana says
Hi Megan, I just made this and the nutty flavour is delicious and it has great texture inside and crust! Only thing is it came out a bit too sweet, I did replace some of the maple syrup for sugar.
Just wondering how necessary the sugar is and if you have tried without a sweetener or maybe less?
Thanks!
Megan says
Hi Shana, so glad you enjoyed! Thank you for sharing your results! I think you’re safe to try the recipe without any sweetener and see what you think. I include sweetener because I like what it does for the texture of the bread, but I wouldn’t have used sugar, because of its sweetness. So just try excluding it altogether to see if it works well for you. Maple syrup is not as sweet, and adds a deeper note than sugar, and then lends tenderness to the inside texture.
Katrina says
Hi can you please tell me the size of the loaf tin
Megan says
Yes: it measures 8 1/2″ x 4 1/2″ at the top inside.
Alene says
Thank you for not using rice flour. I will make this very soon! Exciting, for me, so you know how exciting my life is. Lol.
Megan says
Haha, love that. No, really, homemade bread IS exciting, I think! You’re welcome, and so glad the recipe fits your needs! I’d love to hear how you like it when you make it. 🙂
Cindy says
This bread looks fantastic and I look forward to trying it! Is there a substitute for psyllium husks? I haven’t tried them before and would like to try something I have on hand already. Any ideas? Thank you!
Megan says
Hi Cindy, unfortunately, it’s one of those ingredients with totally unique properties in baking. And you can see, the recipe uses a lot of it, so there’s no sub. There’s already one rating back from a reader who made it right away, and it is worth ordering the psyllium, as it’s a reliable recipe and a great ingredient to have on hand. I now use psyllium in a lot of my baked goods, because it’s a game changer and easier than other ingredients for creating success. I hope you take the leap, but sorry you can’t just make the bread right away.
Gloria says
Homemade bread is the best. Experimenting with the different flours is always fun. Perfect for morning toast and sandwiches.
Megan says
Great, Gloria! 🙂
Julie says
I’ve been looking for a great low foodmap bread recipe and this is it! So tasty and soft. Such a great combo of flavors.
Megan says
Yay, that’s awesome, Julie! Thanks for sharing. And it’s fun that you mentioned the flavors. I don’t think a lot of people do that, but it’s true that each gluten free flour has such a different flavor, and this bread, then, is unique with the sorghum flavor being dominant. And I always love the oats and masa flavors! 🙂 Yes, and the soft texture. Thanks again for sharing your feedback!
Shay | What The Fork Food Blog says
Looks like a great loaf of bread! I love the flavor sorghum flour brings to gluten free bread products.
Megan says
Thanks, Shay!
Valerie says
Any thoughts about how this would turn out as a ‘soaked’ bread, in the interest of breaking down some of the phytates?
Megan says
Hi Valerie, yes, great question, it will do great. I almost added that variation in the Notes, and may yet add it! You can follow the instructions and ingredient variations in the Notes section of this recipe: https://eatbeautiful.net/gluten-free-vegan-oat-bread-potato-flax-yeast-free/ to guide you. 🙂
Virginia S. says
Hi Megan, In reading about eating foods with whole psyllium husk, it is said it has to be consumed hours away from when you take your medications, as it can interfere with absorption of those meds. This creates a problem for me in that I take my daily prescription meds at mealtimes. Does this bread have enough psyllium husk in it to therefore also interfere with my meds being absorbed?
I hope not. I’d love to give this recipe a try. Thanks for a reply, and for all the wonderful recipes and nutritional knowledge you share!
Megan says
Hi Virginia, good question. This is one of those grey areas. Official sources say psyllium may reduce or delay the effectiveness of meds, but there’s not good testing on the subject. To be safe, it’s true that you should follow the recommendations. Ideally, when it’s possible, meds would be taken on an empty stomach OR with other meals, and psyllium would be enjoyed with meals that don’t correspond to taking meds.
Anjali says
The main problem with this is the overpowering taste of psyllium husk and no wonder, given the huge amount. It is easily available and widely used here in India for constipation. When I saw the ingredients, all of which are easily available here, I promptly tried out this recipe, as I have IBS and need to avoid wheat. After 60 min, the bread was kind of jelly like when tapped? Like hard rubber. The same story at 70 min, a bit better at 80, when I just gave up. It sliced fine, but the smell and taste of psyllium (‘isabgol’) are strong and unpleasant. It definitely needs less. I will not make it again.
Megan says
Hi Anjali, thanks for sharing details of your process. I think your outcome and process happened because of the kind of psyllium you are using. Unfortunately, this is an ingredient that is unique based on manufacturing, which is why I recommend a specific product for success. Different psylliums behave differently. The flavor of this loaf should taste of the flours used, not the psyllium, so sorghum, oat and masa.
Suzanne says
Hi, Megan
I made this recipe and I followed the instructions. I substituted apple cider vinegar for lemon juice and avocado oil for olive oil.
I needed buns so I made 7 buns. Unfortunately the dough didn’t rise and took for about an hour to bake and not browned. I am an experienced baker for regular bread, but not experienced in FODMAP bread or gluten free. I made a gluten free bread and that came out ok but not good I used yeast in this recipe. I know I need a lot of practice but any suggestions you can give me why this recipe why it didn’t rise or browned.
As I was mixing the ingredients I wondered if it’s enough baking powder and backing soda for this recipe.
My son has a J-pouch and it’s a challenge to find a recipe that will be good for him.
Thank you,
Suzanne
Megan says
Hi Suzanne, happy to help. To be clear, did you say you used yeast with this recipe or the other one you made? Also, did you use the brand of psyllium I link to and recommend for this recipe? Lastly, are your baking powder and soda fresh? These usually last 18 to 24 months.
Suzanne says
Hi Megan, no I didn’t use yeast in this recipe I was referring to the gluten free bread recipe. I’m sorry about the misunderstanding. A friend of mine gave me psyllium husk that she had, So I am sorry to say I didn’t use what’s recommended!! So I will definitely try this recipe again with the recommended psyllium husk, because even though the bread didn’t rise as well as I would like it, it came out ok and it tasted good and my son is eating it.
Thank you,
Suzanne
Megan says
Good, I’m glad to hear that. 🙂 Happy to help!
Elizabeth says
I tried to mix it up, it’s too dry. I followed the instructions but didn’t mix it long?
Megan says
Hi Elizabeth, what brand of psyllium husk did you use?
Irina says
Would this recipe work in bread machine on gluten free setting?
Megan says
Hi Irina, I haven’t tried it, so I don’t know. If you do and it works, please let us know. Thank you!
Phyllis B says
Megan, this is a very easy, tasty bread. This is the first loaf of bread since I’ve been on this journey they I really like. It’s yummy and my tummy isn’t give me problems. I will be making this one again for sure. Thank you????. I will be try your other recipes too
Megan says
Great to hear, Phyllis!! So happy for you, and thanks for sharing!
KATIE says
Hi Megan – I live in Australia and would love to make this bread recipe.
I’m just not sure about the Oat Flour, as oats are not gluten free in Australia.
Can I use a different flour instead of the Oat Flour so that it will be Low Fodmap and Gluten Free?
Thanks for your help.
Cheers
Katie
Megan says
Hi Katie, good question. Yes, I think so. You might consider using a combination of a few of the Low FODMAP GF flours, as some of them would not be good on their own, as oat flour is. So you could choose a combination of quinoa, millet, rice and buckwheat, depending on how they agree with you. I’d use 2 to 4 flours. I’d love to hear how it turns out. Best!
Giorgia vassiliou says
Thank you so much for this recipe. It’s fantastic. I couldn’t wait until cooled down I just went straight into it had helped myself. I live in Australia so I used from Woolworths the macro physillium husks and placed 1/2 a cup in and placed in buckweat four as a substitute for oat and masa flour and light olive oil. . It’s a great taste. Iattached 2 phThanks again . I would have liked to attached the 2 photos I took but there was no option
Megan says
Hi Giorgia, great to hear, and thank you for sharing your details! Somehow the ball got dropped on readers being to add their photos, as I was working on that, so I’ll pick it up again. If you like in the meantime, you can email them to me, and I’ll add them, to: [email protected] Thank you and best!
Sarah says
Any substitute for oats flour?
Being gluten and dairy free oats give me issues aswell so I haven’t eaten them for ages.
Megan says
Hi Sarah, I’m sorry for my delay in responding. You could certainly try another GF flour. Perhaps sorghum. 🙂
Marycwr says
Good morning! Do you have the weights of the ingredients in grams for this recipe? Thanks!
Megan says
I’m sorry; I don’t. But if you have cups, this recipe is not finicky! 🙂
Marycwr says
Thanks – any suggestions on how to fill the cups for the different flours? Dip and level or spoon and sprinkle over the cup are two ways I know. Many thanks as I’m new to gf bread baking ????
Megan says
Spooning in and then leveling off (by sliding the back of a knife across the surface) is the best method, and then, thankfully, this bread recipe is also a little forgiving. 🙂
Isabella says
This looks delicious! I cannot wait to make it! I am just curious for meal prepping purposes – have you tried freezing the bread or the dough? Any tips?
Megan says
Hi Isabella, thank you! I haven’t frozen the dough, but I have frozen the bread, and that works great. What I personally like to do is bake, cool, and then slice. Then I put the loaf in a sealed bag with all air squeezed out and separate the slices just slightly, then freeze. It makes it easy to pop off one or two slices for use, and quick defrosting or toasting.
Wanda says
This is THE BEST bread recipe ever! I’ve been wasting money on all that horrible store bought stuff that I just assumed I was stuck with. I never found a recipe better than those until now. I didn’t have the sorghum flour on hand and used brown rice flour and it still turned out beautiful! Now I no longer will need to feel I’m missing out. Next I’ll be checking to see if you have a recipe for pizza crust. Thank you for sharing.
Megan says
Hi Wanda, I’m so happy for you! And thank you for sharing your results!! Here’s a pizza crust recipe I have; you can see if it fits with your dietary needs: https://eatbeautiful.net/paleo-aip-sheet-pan-pizza-one-pan-dairy-free/ Best!
Wanda says
Awesome! Thank you so much!
Megan says
My pleasure!
Marisa De More says
You give the nutrition facts which is great, but you haven’t said whether this is per slice and how many slices to get out of the loaf. It’s quite a high carb content for one slice, I assume the Nutrition Facts aren’t for the whole loaf LOL!! Thanks.
Megan says
Hi Marisa, the serving size is up at the top of the recipe card, where it says: “Servings”. There are 10 per loaf. So a very thick slice. Yes, this is not a low carb loaf. It’s nutrient dense and made with grains. I hope it still works for you! 🙂
Tracy Potter says
Hi Megan, I made this recipe multiple times in 2021 & 2022 & it was excellent. I used the ingredient brands you linked to. Instead of the Masa I used Buckwheat flour. For the last year or two Amazon has not carried the Organic Oat Flour you recommend. I’ve used another seemingly high quality Organic Oat flour along with the Psyllium Husk you recommend, but for some reason the bread does not bake through as before. Instead, the center remains wet and not fully baked. I’ve started tying to make it as flatbread but it’s just not the same yummy bread as before. Do you have any idea what is happening?
Thank you.
Megan says
Hi Tracy, I’m sorry to hear this! And so glad you loved the recipe with the original product. So to clarify, only when you switched to the new oat flour product, the bread is now wet inside? So it sounds to me like you need a new oat flour product that will work with this recipe, yes? What oat flour did you switch to, and which brand used to work well for you? Thank you!
Tracy Potter says
Hi. Yes, it is now wet inside. I had been using Tristan Ailments Foods Organic Oat Flour which your recipe is linked to but Amazon has said for months that it is Currently Unavailable and they don’t know when or if it will be in stock. So I switched to Relative Foods Organic Oat Flour which I purchased on Amazon, but the bread has been wet inside ever since. I would love to know which brand you recommend now.
Thank you.
Megan says
I’ve been using this one for quite some time (purchased it 17 times in a row Amazon tells me lol): https://amzn.to/3xXL4MZ Thank you for letting me know that I’ve still got an older link that I need to replace, which I’ll do now. I hope your next loaf is perfect!
Tracy Potter says
Thanks so much suggesting this brand. I look forward to trying it.
Megan says
Great, Tracy, happy to help and so glad you asked. 🙂