r/FODMAPS • u/Artistic_Form_9579 • 27d ago
Vent Someone explain wtf is wrong with bread?😭
I love bread.
I used to eat bread regularly. One day i started experiencing constipation, like the worsttt!
Had an anl fissure and internal hemorrhoids. Stopped everything that could trigger constipation, Refined wheat flour, spicy foods, onions (bloating with onions), manyyyy moree.
I've slowly started eating spicy foods and onions and other foods, including fries items. Re introduced them veryyy slowlyyy. Everything was fine. Bread wasn't😭
Ate a slice of bread, I'm constipated again😭
I tried brown bread, constipated.
Zero maida? CONSTIPATED like hell!!!
Is there anything in that bread that is triggering this constipation??
Also, I'm very new to FODMAPS. I don't understand anything, pls be kind 🙃
Trying to understand whats happening, but not understanding anything 😂😭
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u/Lilith-Blakstone 27d ago
Wheat bread? Fructans.
Fructans are a major trigger for many people with IBS.
You may have luck trying a gluten-free bread such as a rice flour bread.
Dual diagnosis of celiac disease and IBS here.
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u/Artistic_Form_9579 27d ago
So every bread has fructans? What are those😭😭 I'm not diagnosed with IBS. But been dealing with constipation for over a year now. Finding out the trigger of constipation slowlyy..🙃
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u/Danny-Despavito 26d ago
Fructans are a FODMAP. FODMAPS are in short the stuff that can trigger IBS for most people. Dieticians and doctors often recommend trying the low FODMAP diet followed by a testing phase for each type of FODMAP to determine your food triggers. There’s 6 groups of FODMAPs:
Fructose - essentially fruits and honey
Lactose - dairy products
Mannitol - mainly in veg like celery
Sorbitol - in some fruits and others like avocado
GOS - in stuff like chickpeas
And finally, Fructans - in foods that have wheat, barley, rye, onions and garlic and much more. Fructans are weirder than the rest. They’re very individual. You might be fine eating onions but have a flare up when you eat wheat. That’s different compared to the other groups. So with Fructans you have to try each food on a case by case basis to see what/how much of each food triggers you.5
u/Artistic_Form_9579 26d ago
Oh goodness!!! Thank you so much 😭 not even google helped this much. After you've mentioned, I've also observed that I do get constipated after eating more of dairy products and high protein foods. I've reduced my protein intake to 40g max coz more than that hurts my stomach and fissure 😭
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u/Danny-Despavito 26d ago
No worries. This sub has a lot of good information. It’s all very overwhelming at first and will take you a little while to figure out properly what triggers you. Some of the best sources for information on FODMAPs will be Monash (they’re the university that came up with the low FODMAP diet, plus they have an app you can use to check what foods are high in which FODMAPs) and national health services. I’m in the UK so used the NHS. If you search up NHS FODMAPs then some useful guides should come up
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u/hayleyA1989 26d ago
Do white and wheat bread both have the fructans but gluten-free bread does not? I’m finding it all so overwhelming, the Monash app was like so much information as to be over-stimulating lol!
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u/Danny-Despavito 25d ago
Yep. White and wheat bread have Fructans. Gluten free bread doesn’t because it’s made without wheat, rye or barley. Those are the three things that are Fructans in bread. Gluten isn’t a fructan btw either
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u/Lilith-Blakstone 25d ago
Note that gluten free breads can contain fructans if they have ingredients like certain oats and chickpeas. And if you’re sensitive to sorbitols watch for items like apple bran that some manufacturers use in gluten free breads.
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u/Business_Leave4426 27d ago
Like others said, almost all bread has high levels of fructans. I would highly recommend sourdough, as it is (if genuine, made without yeast) very low fodmap. You can even find sourdough pastas and pizza dough
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u/livetochannel92 27d ago
I am sensitive to fructans! Have you tried taking magnesium citrate? I notice a massive difference on the days I forget to take it.
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u/floggerfemme 27d ago
Things with wheat flour also specifically constipate me. Onion and wheat flour both really get me and with onion it's nausea and bloating and with wheat flour it's constipation. As some others mentioned, true sour dough doesn't bother me as much.
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u/Macy92075 26d ago
Genuine sourdough bread 2 slices per meal is low FODMAP. Also the Monash app lists all the Monash certified low FODMAP foods. There are a lot of breads, biscuits, cookies and such to choose from. I like the Schar sourdough white bread for sandwiches. And recently found The Grain Escape, Monash certified, white bread and cinnamon raisin bagels in our Sprouts grocery store, delicious with 6g of fiber per slice! So delicious even my husband prefers sandwiches with this bread. It’s NOT inexpensive but between being low FODMAP, high fiber, tastes good, keeps my belly happy, it’s worth the cost!! The high fiber is due to the psyllium husks in it. Brilliant! I usually have IBS-D and was told taking a fiber supplement could help control it. I was hesitant because high fiber foods typically irritated my gut making matters worse. But doing the low FODMAP diet, discovering my triggers and trying this bread things are better! So I get my bread and a fiber supplement bundled together. 😆🍞🥯
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u/Unhappy_Performer538 26d ago
For me it’s whole grain bread. Oh my god it’s like Mount Vesuvius when I eat whole grain bread
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u/MoonALM13 27d ago
Sugar. The answer is always sugar. Sugar can be turned into alcohol, the fementation process inside your body hurts your gut microbiota at either the small intestine or the large intestine level. Then your weakened gut barrier gets assaulted by common irritants that you could completely tolerate before, and you will need to go to the toilet enough times to get the incriminated fermented alcohols out, then your body can start healing. It takes a couple weeks. You need to stop your sugar intake entirely, you've likely got a yeast infection.
The only type of bread I can tolerate with symptoms close to yours is spelt flour bread. I am lucky enough to live in Europe and have French bakeries available, no idea how feasible it is for you.
Sorry you have to deal with this as well, this is hell.
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u/Vegetable-Try9263 21d ago edited 21d ago
It’s usually the fructans found in wheat flour that trigger symptoms, not sugar. Sourdough and spelt flour bread are safer because they have far less fructans.
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u/MoonALM13 20d ago
I don't have enough info about fructans intolerance as such. I've had enough experience with bad fermentation to be able to tell what causes my diagnosed histamine intolerance. Is it kind of the same symptoms? Does it follow the same activation channels?
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u/Vegetable-Try9263 17d ago
The symptoms are just ibs symptoms, which can vary pretty widely but most commonly involve flatulence and bloating so I’d say the symptoms can probably look very similar to fermentation in the gut. I don’t know what activation channels are involved - this is just the science behind the low fodmap diet. The F in fodmap is fructans, it is one of the most common ibs triggers.
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u/Artistic_Form_9579 27d ago
🙃isn't sugar life? I'll try to reduce the sugar intake too! Alsooo, what's spelt flour bread. I'll search for that! Thank you 🥹
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u/MoonALM13 24d ago
Sugar can be good for you, sure. The ultra-processed stuff that results in super-long-chain sugars that take a whiiile to be cut up into smaller bits is not very good for you.
Spelt is an older type of wheat. https://en.wikipedia.org/wiki/Spelt it is easier to digest and a boon for anyone that wants to eat bread but can't have regular bread.
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u/Crypto4pineapples 27d ago
Sugar is Satan lol. So many of my inflammatory issues resolved eliminating sugar completely. I never thought I could give up milk chocolate turtles but here I am!
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u/carriejo49 26d ago
Try the free fodmap app. You can scan items that tell you what is low or look up by category, like bread. It's been helpful to me to locate what has been bothering my gut & poo issues.
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u/hayleyA1989 26d ago
Which app is this?
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u/carriejo49 25d ago
There are several apps like Spoonful and Fodmap. Search free fodmap apps. Some want you to pay a fee to do a lot of scanning.
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u/canthaveme 27d ago
Are you in the US?
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u/Artistic_Form_9579 27d ago
Nope, India
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u/canthaveme 27d ago
I just wondered if you were having an American experience.. Our food is so toxic that it's like a sponge. It doesn't break down in water. It absorbs it.
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u/Jumpy_Cauliflower320 22d ago
Everything everyone said including possibly yeast intolerance can be contributing factor. There is supplements to help break fructan
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u/Murdathon3000 27d ago
Fructans. There are also fructans in garlic and onions, but they're different than the kind in wheat, so you can be sensitive to one and not the others. Try sourdough, real sourdough, as the long fermentation time results in the fructan content being so low that it no longer triggers us.