Is Spelt Bread Low FODMAP? What You Should Know Before You Toast It

If you’re navigating the low FODMAP diet, bread can feel like a bit of a landmine. Most traditional wheat-based breads are high in FODMAPs, thanks to the presence of fructans—a type of oligosaccharide that’s tough on sensitive digestive systems. But what about spelt bread? It’s often seen as a healthier or more “ancient grain” alternative—but is spelt bread low FODMAP?

The answer is: it can be—but not all spelt bread is created equal.

Let’s dive into what makes some spelt breads low FODMAP-friendly and how to choose the right one if you're dealing with IBS.

What Is Spelt, Exactly?

Spelt is an ancient grain, closely related to modern wheat but with a different structure and slightly lower FODMAP content. While it still contains gluten, its gluten is often easier to digest for some people (though it’s not safe for those with celiac disease).

The key thing to know is that spelt flour and products made from spelt can vary widely in FODMAP content, depending on how they’re processed and prepared.

So, Is Spelt Bread Low FODMAP?

Yes—some types are. According to Monash University, sourdough spelt bread made from 100% spelt flour and traditionally fermented is considered low FODMAP in a serving size of 2 slices (about 60g).

The fermentation process in sourdough baking helps break down the fructans, making the bread easier to digest for people with IBS. However, spelt bread that isn’t sourdough—or is made with a blend of spelt and wheat flour—may still be high FODMAP.

What to Look for When Buying Spelt Bread

To make sure you’re choosing a low FODMAP option, check for the following:

✅ 100% spelt flour – No wheat, rye, or barley mixed in
✅ Sourdough – Traditionally fermented (avoid quick-rise or commercial “sourdough flavor” breads)
✅ Minimal added ingredients – Watch out for high FODMAP additives like inulin, honey, or high-fructose sweeteners

Your best bet is to buy from an artisan bakery or health food store that uses traditional fermentation methods—or bake your own at home if you’re up for it!

Not All Spelt Products Are Low FODMAP

It’s worth repeating: just because something says “spelt” doesn’t mean it’s safe. Spelt pasta, crackers, wraps, or regular (non-sourdough) spelt bread can still be high FODMAP due to higher concentrations of fructans and lack of fermentation.

Always double-check labels, and when in doubt, test in small amounts during the reintroduction phase of your diet.

Low FODMAP Bread Alternatives to Spelt

If you can’t find a suitable spelt bread, there are other FODMAP-friendly options out there:

Gluten-free bread (choose ones without high FODMAP ingredients like honey or apple fiber)
100% sourdough rye bread (low FODMAP in small servings)
Oat or millet-based breads (check ingredients carefully)
Homemade low FODMAP bread using certified low FODMAP flours

Final Thoughts: Can You Eat Spelt Bread on a Low FODMAP Diet?

Yes—but only certain kinds. If you’re eating 100% spelt sourdough bread made with traditional fermentation, it can absolutely be part of a low FODMAP lifestyle—just stick to 2 slices (60g) per serving.

Be cautious with commercial “spelt” products that aren’t truly sourdough or include other high FODMAP ingredients. And if you’re still in the elimination phase, test your tolerance slowly and track how your body responds.

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