Focaccia

High FODMAP

Serving sizes

Focaccia changes rating with portion size. Its rating is estimated from what it is made of, so the servings are described rather than weighed.

Small serving Moderate
Moderate serving High
Large serving High

Fructans

Focaccia is High FODMAP, a wheat-based bread whose flour brings the fermentable carbs, often with garlic or onion baked right in.

The Fructans in wheat flour are the main driver here: even a small serving lands at moderate, and it climbs to high by a moderate serving and stays high at a large one.
Many focaccia recipes also fold in garlic or onion, which pushes the load higher still, so toppings and add-ins really matter with this bread.

If you want that same chewy, herby comfort, try a certified gluten-free flatbread brushed with garlic-infused oil and rosemary.

Why focaccia is rated high

Focaccia is high FODMAP because it is a wheat bread, and wheat flour brings fructans. The rating is estimated from what focaccia is made of rather than a measured serving: a Small serving already lands at moderate, a Moderate serving reaches high, and a Large serving stays high. On top of the flour, focaccia is often finished with garlic, onion or shallot pressed into the dough, which adds more fructans to every bite. So there is no low step on the ladder, and the toppings can make it worse.

What changes your risk

Serving size The fructan load grows with the amount eaten. Moderate at a Small serving, high at a Moderate serving, and still high at a Large serving.
Garlic and onion toppings Roasted garlic cloves, caramelised onion and shallot rings are classic focaccia toppings, and each adds fructans on top of the wheat. Rosemary, olives in brine and parmesan add flavour without that problem.
Garlic in the oil Focaccia is soaked in oil. Plain or garlic-infused oil with no solid pieces left in it carries flavour without fructans, but oil with chopped garlic stirred through brings them straight back.
Fermentation Focaccia is a yeasted dough, usually given a short or overnight rise rather than a long, traditional sourdough fermentation, so the wheat fructans are largely still there.
Stacking Served with bread-dipping oil laced with garlic, alongside pasta or as part of a sandwich with onion, the meal piles more fructans on than the bread alone.

Swaps

For the same chewy, oily, herby bread, look for a gluten free focaccia or make one with a gluten free bread flour, then dress it with garlic-infused oil, rosemary, flaky salt and parmesan. A traditional sourdough spelt or wheat bread with a long fermentation, toasted and brushed with garlic-infused oil, gives a similar effect for dipping. For a party platter or antipasto board, gluten free crackers or crisp baked polenta fill the same role. Chives and the green tops of spring onions stand in for onion on top.

How to lower the load

Gluten free focaccia is one of the more forgiving gluten free breads to bake at home, since the dough is wet and spread in a tray rather than shaped. Make your own garlic-infused oil only for immediate use, or buy a commercial one, and strain out every bit of garlic before brushing it on. When buying focaccia from a bakery or deli, ask about the toppings and the flour, since most are wheat and many carry garlic or onion. Gluten free focaccia stales quickly, so cut it into portions and freeze them, then reheat in the oven to bring back the crust.

Common questions

is focaccia low fodmap

No. Wheat focaccia is rated high FODMAP overall, an estimate based on the fructans in its wheat flour and often in garlic or onion toppings too.

how much focaccia can i have on low fodmap

None of the steps on its ladder is low. A Small serving is moderate, and a Moderate serving and a Large serving are both high.

is garlic focaccia high in fructans

Yes. The wheat flour already carries fructans, and fresh garlic adds more. Garlic-infused oil with no solids left in it gives the flavour without adding fructans.

what can i eat instead of focaccia on a low fodmap diet

A gluten free focaccia brushed with garlic-infused oil and rosemary, or a traditional sourdough spelt bread toasted with infused oil, fills the same role.

Learn more

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

Focaccia is an estimated rating: it is inferred from the food's ingredients and composition and cross-checked, not measured directly in the papers below. The low, moderate and high cutoffs are still those of Varney et al. (2017).

References

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.