White bread can be better for some people with IBS, especially during a flare-up or for IBS-D (diarrhea-predominant), because its low fiber and refined nature make it gentler and easier to digest than whole grains. However, for overall health and managing IBS-C (constipation), higher-fiber options like specific sourdough or certified low-FODMAP breads (oat, rice, spelt) are often recommended as they avoid high-FODMAP triggers. The best choice depends on your specific IBS type and triggers, so personalized testing is key.
What is the best bread for IBS sufferers? Sourdough bread and gluten-free bread are the best types of bread for people with IBS. The lengthy fermentation process used to make traditional sourdough bread reduces the amount of fructans, which are the kind of carbohydrates in bread that cause IBS symptoms.
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Sourdough bread is the best bread for gut health. This is due to the fermentation process of sourdough bread. In contrast to white bread, which is made with commercial yeast, sourdough bread is made with a sourdough starter made from wild yeast.
Bone Broth: Rich in collagen, which helps to heal the gut lining. Fermented Foods: Yogurt, kefir, and sauerkraut provide probiotics that support gut health. Leafy Greens: Spinach, kale, and other greens are packed with vitamins and minerals that reduce inflammation.
White bread, as well as brown and wholemeal bread, is generally classified as a high-GI food due to the highly gelatinised starch it contains, low fibre content and porous physical structure, which is easily broken down during digestion.
Stressful situations can make IBS symptoms worse. Try to find out what affects you. Some ways of coping are: taking time to relax; relaxation tapes; yoga; aromatherapy; massage or exercise (gently).
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Adopting a Low-FODMAP diet is a strategic approach for individuals dealing with IBS, as it aims to lessen the intake of certain carbohydrates known to trigger digestive distress. Bread, a common dietary staple, often contains high levels of FODMAPs, which can exacerbate IBS symptoms.
Sourdough toast with cottage cheese
Sourdough breads, especially those made from spelt flour, are better tolerated because fermentation reduces their FODMAP content. Toast a slice and top it with lactose-free cottage cheese, some berries, and walnuts to achieve a balanced mix of protein, fiber, and healthy fats.
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If you have IBS-D, consider reducing the size of your meals and having smaller, more frequent meals. It may also be helpful to avoid high fat meals (such as fried foods) and drinking large volumes of cold drinks.
But many people have worse IBS symptoms when they eat or drink certain foods or beverages. These include wheat, dairy products, citrus fruits, beans, cabbage, milk and carbonated drinks. Stress. Most people with IBS experience worse or more-frequent symptoms during periods of increased stress.
Lifestyle and home remedies
How Long Can an IBS Flare-Up Last? The truth is that the length of a flare-up varies. They can last anywhere from a few hours to several days, depending on factors like what triggered it and how you manage your symptoms. On average, most flare-ups last about 2 to 4 days.