FODMAP/SIBO Rating
Serving Size Consideration: 2 slices
Safe Serving Size: 1 slice
Active Compounds: Fructans, GOS (Galacto-oligosaccharides)
Digestive Impact
Why it's problematic: Moderate
Specific symptoms: Bloating, gas, and digestive discomfort may occur in sensitive individuals
Typical reaction time frame: Usually within 30 minutes to 2 hours after consumption
Individual variation: Tolerance varies significantly based on fermentation time of the sourdough and individual sensitivity
Longer fermentation time (>24 hours) reduces FODMAP content
Baking temperature does not significantly affect FODMAP content
Avoid combining with:
- wheat bread
- rye bread
- pasta
- barley
Safe complementary foods: Can be safely combined with proteins and low FODMAP vegetables
- Start with one small slice (30g) of traditionally fermented sourdough
- Wait 24 hours to assess tolerance
- If well tolerated, increase to two slices
- Monitor symptoms for 3 days before regular consumption
Signs of success: No significant bloating, gas, or digestive discomfort within 24 hours of consumption
Common products containing garlic:
- breadcrumbs
- stuffing
- bread pudding
- croutons
- bread coating on fried foods
Alternative names: levain bread, naturally leavened bread, wild yeast bread, fermented bread
Factors affecting tolerance:
- Length of sourdough fermentation
- Individual gluten sensitivity
- Overall FODMAP intake for the day
- Stress levels
- Time of consumption
Tip: Traditional sourdough with longer fermentation times (>24 hours) is generally better tolerated than quick-fermented versions