Wildgrainis the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.
Bread is a delicious, but sometimes hard-to-digest, food. If you love bread but have found yourself with an upset stomach after enjoying your favorite loaf, this article is for you. Read on to find out how you can keep enjoying bread while keeping your tummy happy and your gut healthy!
Sourdough bread is the best bread for gut health. This is due to the fermentation process of sourdough bread. In contrast to white bread, which is made with commercial yeast, sourdough bread is made with a sourdough starter made from wild yeast. The slower fermentation process of sourdough bread produces organic acids and phytase, an enzyme that breaks down phytates that are naturally found in flour and can make digestion difficult. Prebiotics, which aid in digestion and help to form a healthy gut microbiome, are also formed during the sourdough bread fermentation process. Sourdough bread also tends to contain less gluten than other bread, further promoting gut health and easing digestion, especially for those who are gluten-intolerant.
Although sourdough bread dough and rye bread dough contain probiotics, baked bread does not contain probiotics since these microorganisms cannot survive the high heat conditions required to bake bread. However, both sourdough bread and rye bread are high in prebiotics, especially β-glucan. Prebiotics such as β-glucan nourishes our gut microbes (or healthy gut bacteria), helping to balance our gut microbiomes and improving digestion and metabolism. To get the best health benefits, try Wildgrain’s sourdough rye bread!
Is sourdough bread good for the gut and microbiome? Is sourdough bread the best bread for gut health?
Sourdough bread is great for your gut and overall microbiome health. This bread is one of the best types of bread for gut health, as its slow fermentation process produces good-for-you prebiotics. This process also helps to break down compounds, such as phytates and gluten, that make the digestion of regular white bread more difficult.
Is rye bread better for your gut and microbiome? Is rye bread the best bread for gut health?
Like sourdough bread, rye bread is good for your gut health and may help to improve digestion. One of the reasons rye bread is good for your gut microbiome is because it contains prebiotics, such as β-glucan, which is a soluble fiber that can help promote a healthy gut. As an overall good source of fiber, with a single slice containing about 2 grams of fiber, rye bread can help keep your bowels regular and effectively treat constipation. Considering both sourdough and rye bread are excellent bread choices for gut health, sourdough rye bread might be one of the best bread options for improving your gut microbiome.
What is the best bread for gut inflammation? What is the best bread for an anti-inflammatory diet?
The best bread to reduce gut inflammation is bread made from whole grains. Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet. The best sourdough and rye bread varieties to reduce gut inflammation are those made from whole grains. However, if you are intolerant to gluten, you’ll want to opt for gluten-free bread options to ease any gut inflammation, since neither sourdough bread nor rye bread are gluten-free.
What are the best breads for IBS?
Sourdough bread is one of the best types of bread for those with irritable bowel syndrome, or IBS, as it is often the best tolerated. The best bread choice for IBS is going to be different from person to person, but in general, you want to avoid bread that contains wheat, rye, barley, and whole grains. For those with IBS, whole grain foods tend to be harder to digest and make IBS symptoms worse. The fermentation process used to make sourdough bread helps to break down some of the gluten and other compounds that tend to cause IBS flare-ups. This often makes sourdough bread one of the best-tolerated breads for IBS.
Where can I buy healthy bread online?
At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include sourdough whole wheat, sourdough 7-grain, slow fermented 3-seed bread, and sourdough rye. We are proud to offer healthy breads, made with non-GMO flour and without added sugar or preservatives. Learn more about Wildgrain and our artisanal baking and cooking methods.
About the Author
Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics.
This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
FAQs
Sourdough bread is the best bread for gut health. This is due to the fermentation process of sourdough bread. In contrast to white bread, which is made with commercial yeast, sourdough bread is made with a sourdough starter made from wild yeast.
What bread is easiest on the stomach? ›
Sourdough bread is easier to digest compared to other types of bread thanks to the fermentation process used to make sourdough. The microorganisms in the dough help us with some of the digestion while the sourdough takes its time fermenting, making it easier on our bodies later on!
What is the number 1 healthiest bread? ›
Whole Grain Bread
Thanks to their high fiber and nutrient content, breads made with whole grains, including whole wheat, are generally the go-to healthiest breads that dietitians recommend. “Most people need more fiber in their diets, so finding high-fiber bread is often a good idea,” Dodd says.
Is sourdough bread OK for your gut? ›
Sourdough bread may be easier to digest than white bread for some people. According to some studies, sourdough bread acts as a prebiotic, which means that the fiber in the bread helps feed the “good” bacteria in your intestines. These bacteria are important for maintaining a stable, healthy digestive system.
What is the healthiest bread for IBS? ›
Sourdough bread, gluten-free bread, and white bread are some examples of low FODMAP bread options. Sourdough bread is often recommended for those with IBS since its long fermentation process breaks down gluten and FODMAPs, both of which are known to irritate the digestive tract.
What bread is best for bowels? ›
100% whole grain bread is high in dietary fiber, and fiber carries water straight to your stool to soften it. Watch that the bread you're buying starts with the word “whole”. Multigrain or seven-grain bread is not whole-grain; they're still made with enriched white flour and will worsen constipation.
What bread is anti-inflammatory? ›
The Arthritis Foundation lists rye bread and millet as two varieties that work well for anti-inflammatory diets. Rye bread is anti-inflammatory because it is high in fiber, which slows the absorption of sugar into the bloodstream. Millet is also nutrient rich and full of fiber (plus, it's naturally gluten-free).
What is the healthiest bread to digest? ›
Whole grain rye breads are typically easier to digest than breads made with wheat flour. 100% whole grain rye breads are especially easy to digest and may even improve your digestive health. While rye flour is not technically gluten free, it is very low in gluten when compared to wheat.
Is Dave's Killer bread inflammatory? ›
Great taste with danger oil
It's unfortunate that DKB has accepted canola oil into their ingredients. It is inflammatory. There are abundant resources highlighting the danger oils, this includes canola.
What bread is a Superfood? ›
Some breads are more nutritious than others. To choose a beneficial bread, you can look for varieties made from 100% whole-grain and/or sprouted-grain flours. Make sure your bread is low in added sweeteners. A few good options include sourdough, rye, flax, and oat breads.
The Healthiest Types of Bread, According to a Dietitian
- Sprouted-Grain Bread.
- Whole-Wheat Bread.
- Sourdough Bread.
- Seeded Bread.
- English Muffins.
- Banana Bread.
The Least Nutritious Breads
- White Bread. White bread doesn't rank too high when it comes to nutrition. ...
- Specialty Breads: Ciabatta, Pita, Focaccia and Brioche. Most specialty-style breads, like ciabatta, pita bread, focaccia and brioche are made with refined white flour.
Sourdough bread can last for several days without molding, however even though it's not molded, the bread would not be considered fresh after 24 hours. It is edible for around 3 days. Between days 3 to 5 it would need to be toasted or warmed before consuming.
What foods improve gut health? ›
Here are five foods that promote healthier digestion and help you avoid common gastrointestinal symptoms.
- Whole Grains. White or brown rice? ...
- Leafy Greens. ...
- Lean Protein. ...
- Low-Fructose Fruits. ...
- Avocado.
Sourdough bread beats the bloat
Many people find it hard to digest commercially produced bread because it seems to cause IBS symptoms, such as bloating and wind. It's easy to blame wheat and/or gluten for this, which may explain the significant increase in the number of people who think they have a food intolerance.
What is the best bread for GI diet? ›
Breads with a higher proportion of whole grains, and authentic sourdough, tend to be the lowest GI options. Also, you can influence the glucose response to bread by the foods you eat with it.
What bread has probiotics? ›
The health benefits of sourdough don't stop there. Thanks to the unique natural fermentation process, sourdough-based foods are also packed with prebiotics, probiotics and fall fairly low on the glycemic scale (a measure of how much a food spikes blood sugar).
Is white bread or wheat bread better for your gut? ›
Whole-wheat still a winner, many experts say
Planells, a registered dietitian and spokesman for the Academy of Nutrition and Dietetics. “With the processing (of white), whole-wheat is the better choice because of the fiber, vitamins such as folic acid, B6 and E, and minerals including chromium, magnesium and zinc.”
What flour is best for gut health? ›
What flours include prebiotics and fibre for gut health?
- Quinoa – a source of resistant starch and polyphenols.
- Chickpea flour – a source of galactooligosaccharides, resistant starch and polyphenols.
- Green banana flour – a source of resistant starch and pectin.
