Whole grain bread
Rating: depends on portion · Trigger subgroup: Fructans, GOS
At a 37 g portion: amber light
Lights per subgroup
- Fructans 0.29 g · amber light
- GOS 0.21 g · amber light
- Excess fructose 0.03 g · green light
- Lactose 0 g · green light
- Sorbitol 0.01 g · green light
- Mannitol 0.01 g · green light
- Bread rule: total FODMAP minus lactose per serve amber light
fructans and GOS are evaluated together (oligosaccharide sum) · sorbitol and mannitol are evaluated individually and combined — the worse result wins
Green boundaries come from the scientific sources; the amber (1–2× the cutoff) and red (>2×) bands are an app estimate.
Sources and confidence
- Method:
- subgroup grams from peer-reviewed literature
- Rating confidence:
- medium (confidence below high — lights are drawn hatched)
- Assessed:
- 2026-08-23
- Portion thresholds:
- varney-2017.v1
Sources
- doi:10.1186/s40795-020-00374-3 suppl. (fructan 0.79 g/100g as-eaten = mean of Biesiekierski 2011 wholemeal/wholegrain wheat + Whelan 2011 wholemeal breads; GOS 0.57 g/100g as-eaten = 'Whole meal wheat bread' row, HPLC-ELSD, ref (8) = doi:10.1111/j.1365-277X.2010.01139.x)
- doi:10.1007/s00217-020-03633-6 — German wholemeal wheat bread fructan 552 mg/100g DM ≈ 0.34 fw — lower than the Australian value; 0.79 kept as the conservative as-eaten point; sorbitol 44 / mannitol 33 mg/100g DM ≈ 0.03/0.02 fw; raffinose nd
- sources diverge 0.34–0.79 — dietitian to confirm which market's bread the reference should track
Hollow circle = no data (unknown). Hatched = medium/low confidence. Solid = high confidence.
Test your tolerance in the protocol
Fodo walks you through a Fructans and GOS tolerance test — and the rest of the 3-phase FODMAP protocol.