Is Ezekiel Bread Low FODMAP? Find Out For Sure!
If you’re following a low FODMAP diet, you may be wondering, is Ezekiel bread low FODMAP and a good choice for you?
The bread is made from sprouted grains and legumes, which are generally considered to be healthy and nutritious. However, the FODMAP content of these ingredients can vary depending on how they are prepared and processed.
Some studies have suggested that sprouting grains and legumes can reduce their FODMAP content, making them more suitable for people with digestive issues. However, other factors such as fermentation and processing, can increase FODMAP levels. As a result, it can be difficult to determine the exact FODMAP content of Ezekiel bread without testing it in a lab.
In this guide, we discuss Ezekiel bread’s FODMAP content and more.
Is Ezekiel Bread Low FODMAP?
The short answer is that it depends on the individual. Ezekiel bread contains several ingredients that are high in FODMAPs, including wheat and legumes. However, the sprouting process may reduce the FODMAP content of these ingredients, making them more tolerable for some people.
If you’re sensitive to FODMAPs, it’s best to start with a small serving of Ezekiel bread and see how your body reacts. Some people may be able to tolerate it in small amounts, while others may need to avoid it altogether.
It’s also worth noting that not all Ezekiel breads are created equal. Some brands may use additional ingredients that could increase the FODMAP content, such as honey or dried fruit. Be sure to check the ingredients list and serving size before adding Ezekiel bread to your diet.
Also Read: Are Artichokes Low FODMAP
FODMAP Content of Ezekiel Bread
To give you a better idea of the FODMAP content of Ezekiel bread, here’s a table that breaks down the FODMAP content of each ingredient per serving suggestion:
| Ingredient | FODMAP Content per Serving Suggestion |
|---|---|
| Sprouted Wheat | Low |
| Sprouted Barley | Low |
| Sprouted Spelt | Low |
| Sprouted Lentils | Low |
| Sprouted Soybeans | High |
| Sprouted Millet | Low |
| Sprouted Brown Rice | Low |
As you can see, the only ingredient that’s considered high in FODMAPs is sprouted soybeans. However, the amount of soybeans used in Ezekiel bread is typically quite small, so the overall FODMAP content of the bread is still considered low.
Nutrients in Ezekiel Bread
In addition to being low in FODMAPs, Ezekiel bread is also a good source of several important nutrients, including fiber, protein, and vitamins and minerals. Here’s a nutrition table that shows the nutrient content of one slice of Ezekiel bread (34 grams):
| Nutrient | Amount per Slice |
|---|---|
| Calories | 80 |
| Protein | 4 grams |
| Fat | 0.5 grams |
| Carbohydrates | 15 grams |
| Fiber | 3 grams |
| Sugar | 0 grams |
| Sodium | 75 milligrams |
| Iron | 6% of the Daily Value |
| Thiamin | 8% of the Daily Value |
| Riboflavin | 4% of the Daily Value |
| Niacin | 6% of the Daily Value |
| Vitamin B6 | 4% of the Daily Value |
| Folate | 4% of the Daily Value |
| Magnesium | 4% of the Daily Value |
| Phosphorus | 8% of the Daily Value |
Overall, if you’re following a low FODMAP diet, Ezekiel bread is generally considered to be a good option. Just be sure to keep an eye on portion sizes and read ingredient labels carefully to ensure that the bread you choose is made with low FODMAP ingredients.
Ingredients of Ezekiel Bread
If you are following a low FODMAP diet, you may be wondering if Ezekiel bread is a suitable option for you. Ezekiel bread is a type of bread made from sprouted grains and legumes, and it is often marketed as a healthier alternative to traditional bread. But is it low FODMAP?
Let’s take a closer look at the ingredients of Ezekiel bread. According to the manufacturer, the bread typically contains the following ingredients:
- Organic sprouted wheat
- Organic sprouted barley
- Organic sprouted millet
- Organic sprouted lentils
- Organic sprouted soybeans
- Organic sprouted spelt
- Filtered water
- Fresh yeast
- Sea salt
As you can see, Ezekiel bread is made from a variety of sprouted grains and legumes. While some of these ingredients, such as wheat and barley, are high in FODMAP, the sprouting process may reduce the FODMAP content of the bread.
Store-Bought Bread
It is important to note that the FODMAP content of Ezekiel bread may vary depending on the specific ingredients used and the baking process. Some manufacturers may also add other ingredients, such as honey, jalapenos, or dried fruit, which could increase the FODMAP content of the bread.
Health Benefits of Ezekiel Bread
Here are some of the benefits of adding Ezekiel bread to your diet:
Low FODMAP
Ezekiel bread is made from sprouted grains, which are easier to digest and contain fewer FODMAPs than regular bread. This means that you can enjoy a slice of bread without worrying about triggering IBS symptoms.
High in fiber
Ezekiel bread is a good source of fiber, which can help regulate digestion, lower cholesterol levels, and promote feelings of fullness. One slice of Ezekiel bread contains around 3 grams of fiber.
Rich in nutrients
Ezekiel bread is made from a combination of sprouted grains and legumes, which provide a variety of nutrients such as protein, vitamins, and minerals. For example, sprouted wheat contains more folate, vitamin E, and antioxidants than regular wheat.
May improve blood sugar control
The sprouting process used to make Ezekiel bread can increase the availability of certain nutrients and make them easier to absorb. Some studies have suggested that consuming sprouted grains may help improve blood sugar control and reduce the risk of type 2 diabetes.
May aid in weight loss
Because Ezekiel bread is high in fiber and protein, it can help keep you feeling full for longer and reduce cravings for unhealthy snacks. This can make it easier to maintain a healthy weight or lose weight if desired.
Possible Side Effects of Ezekiel Bread
Ezekiel bread is a type of bread made from sprouted whole grains and legumes, including wheat, barley, spelt, millet, soybeans, and lentils. While it is generally considered a healthy food option, there are some possible side effects to keep in mind.
High Fiber Content
Ezekiel bread is high in fiber, which can have some digestive effects. If you are not used to consuming high-fiber foods, you may experience some initial discomfort, such as bloating, gas, or constipation. However, these symptoms should subside as your body adjusts to the increased fiber intake.
Gluten Content
Ezekiel bread is made from whole grains, including wheat, which contains gluten. If you have celiac disease or gluten sensitivity, you should avoid Ezekiel bread or any other food containing gluten. Consuming gluten can cause severe digestive problems, including diarrhea, stomach pain, and bloating.
FODMAP Content
Some of the ingredients in Ezekiel bread, such as wheat and soybeans, are high in FODMAPs, which are short-chain carbohydrates that can cause digestive distress in some people. If you have irritable bowel syndrome (IBS) or other digestive issues, you may want to limit or avoid Ezekiel bread or any other food high in FODMAPs.
Allergies
Ezekiel bread contains several allergens, including wheat, soybeans, and lentils. If you have a food allergy to any of these ingredients, you should avoid Ezekiel bread or any other food containing them. Consuming allergens can cause severe allergic reactions, including anaphylaxis, which can be life-threatening.
In conclusion, while Ezekiel bread is generally considered a healthy food option, it may not be suitable for everyone. If you experience any discomfort or adverse effects after consuming Ezekiel bread, you should consult with your healthcare provider.
Alternatives to Ezekiel Bread
If you’re following a low FODMAP diet, you might be wondering if there are any alternatives to Ezekiel bread that you can enjoy. The good news is that there are plenty of options available that are both delicious and low in FODMAPs.
Gluten-Free Bread
If you’re looking for a gluten-free alternative to Ezekiel bread, there are plenty of options available. Look for breads made with gluten-free flours such as almond flour, coconut flour, or rice flour. These breads are typically lower in FODMAPs than wheat-based breads and can be a great option for those with gluten sensitivities.
Sourdough Bread
Sourdough bread is made with a fermented dough that contains natural yeasts and bacteria. This fermentation process breaks down some of the carbohydrates in the bread, making it lower in FODMAPs than regular bread. Look for sourdough breads made with wheat or spelt flour for a delicious and low FODMAP option.
Sprouted Grain Bread
Sprouted grain bread is made from grains that have been allowed to sprout before being ground into flour. This process makes the bread easier to digest and can help reduce its FODMAP content. Look for sprouted grain breads made with wheat, spelt, or rye flour for a tasty and low FODMAP option.
Rice Cakes
Rice cakes are a great alternative to bread if you’re looking for something low in FODMAPs. Look for rice cakes made with brown rice or other whole grains for a more nutritious option. You can top your rice cakes with your favorite low FODMAP spreads, such as almond butter or mashed avocado, for a delicious and satisfying snack.
Wrap It Up
Wraps made with low FODMAP tortillas or lettuce leaves can be a great alternative to bread. Fill your wraps with your favorite low FODMAP ingredients, such as grilled chicken, low-FODMAP salami, lettuce, and tomato, for a delicious and satisfying meal.
Also Read: Are Hash Browns Low FODMAP
Conclusion
In conclusion, Ezekiel bread can be a great low FODMAP option for those with digestive issues. With its sprouted grains and legumes, it is not only easy on the gut but also packed with nutrients. However, it is important to note that not all Ezekiel bread is created equal.
When choosing Ezekiel bread, make sure to check the ingredients list for any high FODMAP ingredients such as honey or agave syrup. Stick to the original recipe, which contains only sprouted wheat, barley, lentils, millet, and spelt.
It is also important to keep in mind that while Ezekiel bread may be low FODMAP, it may not be suitable for everyone. Some individuals may still experience discomfort or symptoms even with low FODMAP foods. It is always best to listen to your body and work with a healthcare professional to determine the best diet for your individual needs.
Overall, incorporating Ezekiel bread into your diet can be a delicious and nutritious way to support digestive health. Just be sure to choose the right variety and always listen to your body’s unique needs.
Frequently Asked Questions
What types of bread are low FODMAP?
If you are following a low FODMAP diet, you may be wondering what types of bread are safe to eat. Some breads that are low in FODMAPs include sourdough, spelt, and sprouted grain bread. However, keep in mind that everyone’s tolerance to FODMAPs is different, so it’s important to pay attention to how your body reacts to different types of bread.
Which bread brands in the USA are low FODMAP?
It can be difficult to find low FODMAP bread brands in the USA, as many breads contain high FODMAP ingredients such as wheat and honey. However, some brands that offer low FODMAP options include Canyon Bakehouse, Schar, and Udi’s. It’s important to read the labels carefully and look for breads that are made with low FODMAP ingredients such as spelt flour or sourdough.
Who should avoid eating Ezekiel bread?
Ezekiel bread is made from sprouted grains and legumes, which can make it a healthy choice for many people. However, if you are following a low FODMAP diet, you may want to avoid Ezekiel bread as it contains high FODMAP ingredients such as wheat and beans. It’s important to pay attention to how your body reacts to different types of bread and make choices that work best for you.
Jane Porter is an architect that like many others, had her life significantly impacted by digestive problems for many year. Trying to find a solution to her digestive problem, she came across the low FODMAP diet, a scientifically-backed approach designed to alleviate symptoms associated with irritable bowel syndrome (IBS) and other digestive disorders.