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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.
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.
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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
- 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.
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)
- hand held electric beaters or other electric mixer
- 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
- 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.
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: