Wheat flour is one of the ingredients that most often causes confusion on the FODMAP diet. In this article, we answer some of the most common questions and explain how to approach wheat when following a low FODMAP diet.

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This means that people with IBS typically react to 

 - a type of FODMAP naturally found in wheat - not to gluten (unless you also have coeliac disease, in which case gluten must be avoided).

Many people feel better on a gluten-free diet, but this is usually because they’re eating fewer FODMAPs, not because they’ve eliminated gluten.
However, keep in mind that gluten-free products can still contain other high-FODMAP ingredients.

 have tested different types of wheat flour, but their results vary.

Monash University does not list a low-FODMAP serving, but rates 

Processing can change the FODMAP content, and levels may also vary between countries.

 made from wheat flour tends to be lower in FODMAPs because fructans break down during fermentation.

In the past, wheat flour was considered high FODMAP regardless of amount, because we could not determine a safe amount. 
Now, we base our evaluations on available test data, portion size, and how the ingredient is typically used.

Tests of Norwegian wheat bread show that about 

 is low FODMAP - lower than international results. This may indicate that 

 contains more fructans than wheat from other regions.
However, we don´t know where the wheat in a product comes from, which complicates things further.

, such as sauces or candy, may be low FODMAP even if they contain wheat.

, like pizza or pancakes, are more likely to be moderate or high FODMAP depending on the flour content.

, such as pasta, noodles, and biscuits, have defined low-FODMAP limits.

🔬 Unless a product has been specifically tested in a lab, it’s impossible to know its exact FODMAP level. 

Therefore, we recommend that if you experience persistent symptoms during the elimination phase, it may help to reduce wheat intake.

 have roughly the same FODMAP levels as white bread:

Monash tests show that both white and wholemeal Norwegian bread are low FODMAP at 

This means that small amounts of whole wheat flour can also be low FODMAP.

, unless you have coeliac disease.
Tolerance to wheat varies widely between individuals and products.

You don’t need to stay away from wheat completely, but remember:

 bread is often better tolerated than regular bread.

If symptoms persist, try reducing your wheat intake.

Tests show major differences between wheat types and countries. Here’s your guide to handle wheat on the FODMAP diet.

Noba

Wheat on the FODMAP diet