How much rye bread can I eat on a low FODMAP diet?

Up to 20 g while staying green, if the food is eaten on its own. In a meal, the FODMAPs of the other foods add up.

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Is rye bread low FODMAP?

Q: Is rye bread low FODMAP?

Very small portion. Eaten on its own, this food stays green up to 20 g, turns orange up to 39 g, and red above that.

Very small portion · green up to 20 g

Eaten on its own, this food stays green up to 20 g, turns orange up to 39 g, and red above that.

How much?

0 g20 g39 g59 g +

Green : 0 – 20 gOrange : 20 – 39 gRed : > 39 g

FODMAPs in this food

Fructans1.2 g per 100 g
GOS0.3 g per 100 g
Fructose0.3 g per 100 g
Mannitol0.4 g per 100 g

Fructans, found mainly in wheat, rye, onion and garlic. GOS (galacto-oligosaccharides), found mainly in legumes such as chickpeas and lentils. Excess fructose (more fructose than glucose), as in apple, mango or honey. Mannitol, a polyol found in mushrooms, cauliflower and some sweeteners.

📖 Understand FODMAPs 🔬 How these values are worked out

What to swap it for?

Sourdough bread (long fermentation)green up to 100 g

Your whole meal, added up

In a meal, the FODMAPs of every food add up: a green serving can tip the meal into orange. FODMAP Scanner scans your products in the shop and works out the FODMAPs of your whole meal, rye bread included.

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Sources

Reliability: value taken from a scientific source.

Determination of FODMAP contents of common wheat and rye breads and the effects of processing on the final contents. Eur Food Res Technol (2021). doi:10.1007/s00217-020-03633-6
Laatikainen R. et al. (2019). FODMAP content of regular and low-FODMAP rye breads. BMC Nutrition 5 (Tableau 1).
Marín-Sanz M. et al. (2022). Fructans in artisan and supermarket breads (wheat, spelt, rye). Food & Nutrition Research 66:8472. doi:10.29219/fnr.v66.8472
Biesiekierski J.R. et al. (2011). Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. J Hum Nutr Diet 24(2):154-176.

Cut-offs per meal: Varney J. et al. (2017), J Gastroenterol Hepatol 32(S1):53-61. Colours apply to the food eaten on its own, for a person without specific tolerances.

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