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Rye Bread
Secale cereale
High FODMAP
Contains Gluten
High Fermentation
Slice of traditional rye bread

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 1 slice

Safe Serving Size: Not recommended during elimination phase

Active Compounds: Fructans, GOS (Galacto-oligosaccharides)

Fermentation Level:
High

Digestive Impact

Why it's problematic: High in fructans and other fermentable carbohydrates

Specific symptoms: Bloating, gas, abdominal pain, and potential digestive discomfort

Typical reaction time frame: Typically within 30 minutes to 2 hours after consumption

Individual variation: Severity of reactions can vary significantly between individuals

Safe Alternatives

sourdough bread

Sourdough bread

white bread

White bread

rice

Rice

Substitution ratio: 1:1 replacement in recipes

Processing Effects

Sourdough fermentation can reduce FODMAP content

Thinner slices reduce FODMAP load

Stacking Considerations

Avoid combining with:

  • wheat bread
  • pasta
  • barley
  • beer

Safe complementary foods: Proteins and low FODMAP vegetables are safe to combine

Reintroduction Guidelines
  1. Start with a quarter slice of rye bread
  2. Wait 24 hours to observe reactions
  3. If tolerated, try half slice after 3 days
  4. Gradually increase to full slice if no symptoms occur

Signs of success: No digestive discomfort within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • crackers
  • granola
  • muesli
  • bread mixes
  • cereals

Alternative names: secale, pumpernickel, black bread, rye flour

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Individual tolerance threshold

Tip: Keep a food diary to track your personal tolerance levels