Choosing Bread for IBS: Is Sourdough a Good Option?
Choosing bread that won’t cause an IBS flare can feel complicated and vary greatly from person to person. While whole wheat or high-FODMAP options may be off the table for many, there are still bread choices worth exploring. Once you identify your individual IBS triggers, you may be pleasantly surprised to find more variety in your bread options than expected
Irritable bowel syndrome (IBS) is a digestive disorder characterised by symptoms like abdominal pain, bloating, constipation, and diarrhoea. IBS flares can be unpredictable, and the triggers vary from person to person.
While it’s not entirely clear what causes IBS, managing it typically involves a combination of medications, supplements, physical activity, and dietary modifications. There’s no one-size-fits-all diet for IBS, which makes the process of managing symptoms even more complex.
Managing IBS Diet Is Highly Individual
For many people, incorporating more soluble fiber can help alleviate IBS symptoms. Others may benefit from following a low-FODMAP diet, which limits certain carbohydrates that ferment in the gut. Some find relief by avoiding gluten entirely. All of this is to say that managing IBS through diet is highly individual, and no single approach works for everyone.
When it comes to bread, things can get tricky. Bread is often viewed as a common IBS trigger, largely due to its gluten and wheat content. However, not all bread is created equal, and certain types may be more tolerable for people with IBS. For example, sourdough bread, made through a fermentation process, can be easier on the digestive system. The fermentation reduces the content of fermentable carbs, making sourdough potentially a better option for those with IBS.
Clinically I’ve found many patients with IBS, Candida, SIBO, and similar conditions could tolerate small amounts of sourdough bread in their diet, especially when their gut became more stable over time.
In recent years, bread has gained negative press, being almost villainised in the world of digestive health, especially in relation to IBS. But why has this happened? Part of the reason is the growing awareness of gluten sensitivity and the low-FODMAP diet, both of which restrict traditional bread.
However, it’s essential to remember that not all bread is problematic with IBS, and some types, like sourdough, may actually be more gut-friendly. Sourdough fermentation has been found to promote gut microbiota and health as well (D’Amico et al., 2023).
Sourdough is made using a natural fermentation process that involves wild yeast and lactobacilli bacteria. This process not only gives the bread its distinctive tangy flavour but also breaks down some of the compounds that may trigger IBS symptoms, like gluten and fructans. As a result, sourdough can be more digestible and less likely to cause bloating or discomfort compared to other types of bread (Lau et al., 2021).
Navigating Your Bread Options with IBS
The key to managing IBS and bread consumption is education and awareness of your unique triggers. By understanding how different bread types are made and processed, you can make informed decisions that support your digestive health. If you like bread, stop eating white bread and switch to one or two slices of sourdough bread daily.
Keep in mind that what works for one person may not work for another. While sourdough may be better tolerated by some, others might still experience symptoms due to individual sensitivities.
Wheat Gets Bad Press
Our clinic has always supported the consumption of bread, so have I, for more years than I can remember. The bread we recommend doesn’t generally come from the supermarket sliced, such as in white bread. The bread I’ve always supported and consumed myself is sourdough bread.
According to one of the latest studies into fermented foods, sourdough fermentation remains a valuable natural transformation for enhancing the texture, flavour, as well as the stability of foods. It is known to enhance mineral accessibility of cereal products, especially those with high fibre content, thus being a tool of choice to produce high-fibre, nutrient-dense breads. (Ribet et al., 2023).
Over the past ten to fifteen years, wheat has faced significant negative attention, largely due to pseudo-scientific books and dramatised media reports promoting the idea that “the consumption of wheat (gluten) is harmful”. (Wieser et al., 2020).
But are GF food products the answer? While many consumers believe a gluten-free diet is healthier, research shows that gluten-free foods often contain higher levels of fat, saturated fat, sugar, and salt compared to their gluten-containing counterparts. (Myhrstadt et al., 2021).
Additionally, a GFD is commonly associated with nutrient deficiencies, including dietary fibre, vitamins, calcium, iron, magnesium, and zinc (Kreutz et al., 2020).
Is The Real Issue The Wheat Used To Make Our Bread?
Modern wheat is often grown using intensive monoculture farming, which depletes the soil and requires heavy use of artificial fertilisers, herbicides, and pesticides.
After World War II, hybrid wheat strains were created (wheat-breeding) to boost crop yields, but this came at a cost—reduced nutritional value and increased gluten levels (Kasarda 2013). More gluten has been linked to digestive issues, including IBS and other gut conditions.
Some believe the combination of poor soil health, chemical farming, and higher gluten content creates a version of wheat that’s harder for our gut to digest.
In contrast, wheat grown sustainably, with practices that support soil health and biodiversity, tends to be more nutritious, with better mineral content and lower chemical intervention (Hou et al., 2020). This type of wheat, similar to what nourished our ancestors for millennia, may be easier on the digestive system.
For those without a gluten allergy, like celiac disease, excluding wheat entirely may not be necessary. If bread causes IBS symptoms, it’s not always the wheat itself, but also how the bread is made that deserves closer attention.
Conclusion
IBS affects up to 45 million people in the U.S., making bread choices tricky since everyone’s triggers are different. However, following some general guidelines can help reduce symptom flares.
Sourdough bread is often a better option for people with IBS because the fermentation process breaks down some of the gluten and FODMAPs, making it easier to digest. For those prone to constipation, breads containing oats or ground flax can also be helpful.
While choosing the right bread can be challenging with IBS, there are now more options available that may suit your needs better than before.
In conclusion, bread doesn’t need to be entirely off the table if you have IBS. By experimenting with different types, particularly those with lower FODMAP content like sourdough, and paying close attention to your body’s responses, you can find options that fit into your diet without triggering symptoms. As always, the best approach to managing IBS is through personalised care, and finding the right balance between diet and lifestyle choices.
Eric Bakker N.D.
Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.
