What are FODMAPs + 2 FODMAP-Friendly Toast Recipes

Did you know an estimated 1 in 3 Australians experience bloating and discomfort from food high in FODMAPs? A lot of people may think these symptoms are a gluten intolerance, when really it’s just a nasty reaction to FODMAPs.
So what are FODMAPs?

FODMAPs (Fermentable, Oligo-saccharides, Disaccharides, Monosaccarides and Polyols) are a collection of sugars and short-chains of sugar found in a variety of foods, including some bread products. In certain people, these can be poorly absorbed in the body, resulting in digestive discomfort, excessive gas, bloating, constipation and diarrhoea. People who experience abdominal symptoms or Irritable Bowel Syndrome (IBS) after consuming high FODMAP foods may be able to minimise their abdominal distress by reducing the amount of FODMAPs in their diet.

A low FODMAP diet has been developed to help manage IBS symptoms in some people. It involves limiting a person’s intake of the FODMAP sugars that are poorly absorbed by the body. Most breads are high in FODMAPs and are often avoided or substituted for gluten free options by people who experience digestive discomfort and bloating after consuming bread.

Many of us are suffering from digestive stress and it becomes even harder when you feel deprived of your favourite foods, like a fresh loaf of warm bread. I get you.


You don’t need to feel deprived anymore.

For all the Aussies with sensitive tummies and FODMAP intolerances, Bakers Delight have developed their first-ever FOD­MAP friendly bread – the new Wholegrain Lo-Fo Loaf. It’s high in protein and packed with seeds and grains including oat bran, sesame seeds, poppy seeds, linseed and kibbled sorghum. I’ve been using the bread and serving it with delicious and nutritious toppings (you could also use these variations with your favourite sourdough or multigrain bread if you can tolerate it).


Here are two of my favourite variations:


Banana & Tahini Toast

Serves: 1


  • 1-2 slices of Bakers Delight Wholegrain Lo-Fo Loaf
  • 1/2 small banana (or 1/3 large banana)
  • 1 tbsp tahini
  • 1 tbsp gluten-free, FODMAP friendly granola (I love the JSHealth signature Sugar-Free Granola)
  • 1 tsp cinnamon
  • 1 tsp maple syrup (optional)


  1. Add a slice of bread to a toaster and toast until desired.
  2. Spread tahini over toast and add banana and granola. Sprinkle with cinnamon and drizzle over maple syrup, if using.


Goat’s Cheese and Tomato on Toast

Serves: 1


  • 1-2 slices of Bakers Delight Wholegrain Lo-Fo Bread
  • 1 roma tomato (or your favourite tomato variety), sliced
  • 1-2 tbsp goats cheese, crumbled
  • Handful of baby spinach
  • 1 tsp olive oil
  • Sea salt
  • Parsley, to garnish


  1. Add a slice of bread to a toaster and toast until desired.
  2. Spread goat’s cheese over toast and top with spinach, sliced tomato and parsley.
  3. Drizzle with olive oil and season generously with sea salt.


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  • Courtenay Turner

    Hi Jess 🙂 I was looking at the ingredients for the bread and there seem to be a lot of strange ones. Added gluten and starch and what not. Do you still think it’s a wholesome option?

    • Hi Courtenay! The Lo-Fo loaf is great for people who have sensitivities to FODMAPs and still want to enjoy bread. If you can tolerate FODMAPs, a good-quality sourdough or the JSHealth Gluten-Free loaf are your best bets.

  • Taryn Colless

    Hi Jessica

    I’ve recently returned to Australia from 2.5 years living in the UK and suddenly all my tummy trouble has returned as well despite not changing my diet. I’m thinking it must be some of the additives or preservatives used here that are banned in the UK. Are you able to give me an idea of what I should be avoiding?

    • Hi Taryn! We’d recommend checking out the JSHealth Program – Jess’ 8-week plan to healing your life (with recipes, nutritional guides and a focus on everything from gut health to hormone balance and weight management). That’d be your best point of call for working out the cause of your tummy troubles! You can find more info here: http://www.theprogram.jessicasepel.com



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