Low FODMAP “Potato” Bread – SIBO-Friendly Version
If you have SIBO, you know how hard it is to find bread that doesn’t leave you bloated. And no, you don’t need an overpriced recipe book to get this right.
📝 Ingredients
200 g rice flour
40 g tapioca starch
½ tsp salt
½ tsp xanthan gum
1 tsp psyllium husk
1 tsp baking powder
1 egg
60 ml olive oil
80 g cold mashed potato (moderate amount to keep it low FODMAP)
120–150 ml warm water
⚠️ Important:
For many people with SIBO, a safer portion of potato is around 75–100 g total. Do not exceed that amount in this recipe.
If you're in a very sensitive phase, you can replace half of the mashed potato with mashed pumpkin.
👩🍳 Instructions
Mix all dry ingredients together.
Add the egg, olive oil, and mashed potato.
Slowly incorporate the warm water.
The dough should be moist but still moldable.
Shape into small rolls with slightly wet hands.
Bake at 180°C (350°F) for 25–30 minutes until golden.
No long proofing time is needed since we’re using baking powder instead of yeast (generally better tolerated with SIBO).
💡 Important SIBO Tips
If you're currently on antibiotics, test a small portion first.
Avoid pairing it with other high-starch foods in the same meal.
Chew slowly — this makes a real difference in reducing fermentation.
Let me be clear about something:
Not everything “gluten-free” is SIBO-friendly.
And not everything SIBO-friendly has to be boring.
The key is adjusting portions and understanding how your body responds.