FODMAP food guide
Is whole wheat bread low FODMAP?
FODMAP score
50
Moderate
In small portions — Whole Wheat Bread is moderate in FODMAPs. Portion size decides whether it triggers symptoms.
FODMAPs present
Low-FODMAP serving
1 slice (about 25 g)
Becomes high FODMAP at
2 slices or more
Higher fructans than white; limit to 1 slice, or choose low-FODMAP/sourdough alternatives.
Seen a different rating somewhere else?+
Usually it's a portion difference, not a disagreement. This page scores whole wheat bread at a serving of 1 slice (about 25 g); at 2 slices or more it belongs in the high band. A source quoting the larger serve will call it high, and one quoting the smaller will call it low — the same food, measured at two different amounts.
Based on published FODMAP research and reviewed reference data. Informational only — not medical advice. Tolerance is individual; verify with a dietitian during the elimination phase.
How much is OK?
This food's verdict depends on the serving. The bands below show where the load builds, group by group.
Fructans
Wholemeal flour keeps the bran and germ, so it carries more fructans (plus a small amount of GOS) than white flour at the same weight, and the tested low serve stays at a single average slice. Two slices in one sitting is high. If you want bread at more than one meal, spacing single slices across the day is easier to tolerate than stacking them in one sandwich. Dense, oversized bakery slices can weigh double a standard slice, so weigh rather than count when the loaf is unusually large.
Bands reflect published FODMAP research for typical preparations — individual tolerance varies, especially mid-reintroduction.
Go deeper
Related foods — gentlest first
Green scores are the real swaps; matching numbers are just relatives, not alternatives.