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Wheat Bread
Triticum aestivum
High FODMAP
Contains Gluten
High in Fructans
Sliced wheat bread loaf

FODMAP/SIBO Rating

Avoid

Serving Size Consideration: 1-2 slices

Safe Serving Size: Not recommended on low FODMAP diet

Active Compounds: Fructans, Gluten proteins

Fermentation Level:
High

Digestive Impact

Why it's problematic: High

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

Typical reaction time frame: 30 minutes to 4 hours after consumption

Individual variation: Severity of reactions can vary significantly between individuals

Safe Alternatives

sourdough bread

Sourdough bread

rice noodles

Rice noodles

quinoa

Quinoa

Substitution ratio: 1:1 replacement

Processing Effects

Fermentation can reduce FODMAP content

Baking does not significantly reduce FODMAP content

Stacking Considerations

Avoid combining with:

  • rye bread
  • pasta
  • barley
  • couscous

Safe complementary foods: Proteins and low FODMAP vegetables can be safely combined

Reintroduction Guidelines
  1. Start with a quarter slice of wheat bread
  2. Wait 24 hours to observe reactions
  3. If tolerated, try half slice
  4. Gradually increase to one full slice if previous amounts were well tolerated

Signs of success: No significant bloating, gas, or abdominal pain within 24 hours of consumption

Hidden Sources

Common products containing garlic:

  • crackers
  • pretzels
  • granola
  • protein bars
  • marinara sauce

Alternative names: wheat flour, enriched flour, whole wheat flour, wheat protein

Individual Variables

Factors affecting tolerance:

  • Overall gut health
  • Stress levels
  • Time of day consumed
  • Amount of other FODMAPs consumed same day

Tip: Keep a food diary to track your individual tolerance levels and reactions