Rye bread
Other names dark rye bread, pumpernickel
Rye bread: high in FODMAPs, gluten and oligosaccharides; moderate in nickel; low in histamine, fructose, sucrose, tyramine, salicylate and oxalates. If you're sensitive to any of these, check it against your profile before eating.
Intolerances
- FODMAPsHigh
Rye bread is the richest bread on this axis, and it was measured rather than ranked by reputation: across breads bought at retail, fructan ran 0.61 to 1.94 g per 100 g and RYE BREAD CAME OUT HIGHEST at 1.94 - about twice a wheat loaf. A second survey, reporting per portion as eaten rather than per hundred grams, put dark rye bread at 0.60 g a serving. The two agree on the direction and disagree on nothing: they are measuring different units.
Sources· 2
- Whelan K. et al., Int J Food Sci Nutr 62:5 (2011) 498-503, fructan measured in wheat, rye and gluten-free breads
- Biesiekierski J. et al., J Hum Nutr Diet 24:2 (2011) 154-176, fructans and galacto-oligosaccharides per portion as eaten in 55 grain products
- GlutenContains
Rye contains gluten - as secalin rather than as the gliadin of wheat, but gluten by every definition that matters here. Annex II of the food information regulation names 'wheat, rye, barley, oats, spelt, kamut' as the cereals containing gluten, so this is a legal fact and not an estimate, and a rye loaf must declare it. Some rye breads are largely wheat flour with rye for colour and flavour; that changes the taste and nothing about this level.
Sources· 1
- Regulation (EU) No 1169/2011, Annex II, the cereals containing gluten
- OligosaccharidesFODMAPsHigh
The fructans measured in rye bread ARE what this axis counts, so this level carries the same measurement as the FODMAP one rather than an inference: 1.94 g per 100 g, the highest of the breads tested, and 0.60 g per portion as eaten in a second survey. Fructans are the oligosaccharide of a cereal - there is no separate figure to look for.
Sources· 2
- Whelan K. et al., Int J Food Sci Nutr 62:5 (2011) 498-503
- Biesiekierski J. et al., J Hum Nutr Diet 24:2 (2011) 154-176
- NickelModerate
Cereals and cereal products rank among the highest nickel groups in the published surveys, though none of them measures a rye bread.
- Histamine (+liberators / DAO inhibitors)Low
Rye bread is leavened, and leavening is a fermentation — which is where histamine comes from: a long sourdough is a different question from a quick rise.
- FructoseFODMAPsLow
The free fructose of a rye bread is what the yeast did not eat, and no published source measures it.
- SucroseLow
Some rye breads are sweetened with syrup or molasses and some are not, so their sucrose is on the label rather than in the grain.
- TyramineLow
The fermentation that raises a rye bread is the same process this axis watches elsewhere, and no published source measures tyramine in bread.
- SalicylateLow
Rye bread is a grain product, and grains sit at the bottom of the salicylate lists, but the tables that would confirm it are out of reach from here.
- OxalatesLow
Wholegrain flours carry more oxalate than white ones and rye bread is usually wholegrain, but no figure for it is published.
- LactoseFODMAPsNone
- SorbitolFODMAPsNone
Intolerance levels are based on our documented scientific sources. See sources →
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Frequently asked questions
Which intolerances does rye bread affect?
Rye bread is notable for FODMAPs, gluten, oligosaccharides, nickel, histamine, fructose, sucrose, tyramine, salicylate and oxalates. Clear on lactose and sorbitol.
Does rye bread contain FODMAPs?
Yes — rye bread is high in FODMAPs. Rye bread is the richest bread on this axis, and it was measured rather than ranked by reputation: across breads bought at retail, fructan ran 0.61 to 1.94 g per 100 g and RYE BREAD CAME OUT HIGHEST at 1.94 - about twice a wheat loaf. A second survey, reporting per portion as eaten rather than per hundred grams, put dark rye bread at 0.60 g a serving. The two agree on the direction and disagree on nothing: they are measuring different units.
Does rye bread contain gluten?
Yes — rye bread is high in gluten. Rye contains gluten - as secalin rather than as the gliadin of wheat, but gluten by every definition that matters here. Annex II of the food information regulation names 'wheat, rye, barley, oats, spelt, kamut' as the cereals containing gluten, so this is a legal fact and not an estimate, and a rye loaf must declare it. Some rye breads are largely wheat flour with rye for colour and flavour; that changes the taste and nothing about this level.
Does rye bread contain oligosaccharides?
Yes — rye bread is high in oligosaccharides. The fructans measured in rye bread ARE what this axis counts, so this level carries the same measurement as the FODMAP one rather than an inference: 1.94 g per 100 g, the highest of the breads tested, and 0.60 g per portion as eaten in a second survey. Fructans are the oligosaccharide of a cereal - there is no separate figure to look for.
Does rye bread contain nickel?
Rye bread contains moderate levels of nickel. Cereals and cereal products rank among the highest nickel groups in the published surveys, though none of them measures a rye bread. Amounts vary by brand and recipe, so always check the label of the exact product.
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