Toots & Trots / Does it matter?
White bread or sourdough — does it matter?
Sourdough fermentation degrades most of the wheat fructans before you eat it. The starch structure and binding effect are similar, but the gas load drops noticeably.
Scores use a standard reference serving via the GASP model. Individual tolerance varies.
A small difference — mainly gas.
If you notice wind and bloating, Sourdough (white) is the gentler pick. If you're tolerating both well, it probably doesn't matter.
Try it on your own food
These ideas are a starting point — see how your actual meals and foods score.
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Where the scores come from
- The GASP model — Gas, Agitation, Stool-loosening, Particle load
- Monash University FODMAP program — fermentable carbohydrate thresholds
- USDA FoodData Central — nutrient composition data
Scores are our modelled synthesis — not endorsed by these organisations.
Written and checked from lived experience with a J-pouch. Last updated June 2026. The GASP Score is a modelled estimate, not medical advice — always work alongside your own clinical team.
Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.