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 is the #1 best bread for a healthy gut? ›
"Let's talk about my favorite bread for digestion and gut health: Sourdough bread. Sourdough is incredible because these microbes are transforming the flour," Dr. Bulsiewicz explains in the Instagram Reel, referring to the way the wild yeasts react with the flour and water in the sourdough starter.
What is the best bread to eat with digestive problems? ›
The best way to get a handle on your own digestive issues is to pay attention to the way that the food you eat makes you feel—and, of course, to talk to a doctor. However, most health experts agree that sourdough is likely to be the bread option that's easiest for most people to digest.
What is the healthiest bread you can eat? ›
Next time you're at the store, look for the following options to find a healthy bread you like.
- Wholegrain bread. Wholegrain bread is minimally processed and made with flour from fully intact grains. ...
- Multigrain bread. ...
- Dark rye bread. ...
- Authentic sourdough bread. ...
- Flaxseed, or linseed, bread. ...
- Ezekiel, or sprouted grain, bread.
Wholemeal Bread
Wholemeal bread (also called whole wheat bread) is made up of grains that are rich in fibre, antioxidants, and vitamins. Whole-grain foods can improve your overall gut health and help you stay regular. Some studies have also shown that fibre-rich foods can reduce your risk for colon cancer, too.
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.
Is Ezekiel bread anti-inflammatory? ›
Made with sprouted grains, Ezekiel bread is low in calories and full of fiber and protein, which may help lower your cholesterol and reduce inflammation.
What is the easiest bread on the stomach? ›
Sourdough
As the fermentation process breaks down some of the carbohydrates and proteins found in grains, it may also be easier to digest than other breads. This fermentation also helps reduce the number of phytates — also known as phytic acid — that bind to certain minerals and impair their absorption.
What bread is good 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 kind of bread is OK for leaky gut? ›
Sourdough bread, gluten-free grains, and whole grains.
Additionally, sourdough fermentation increases the availability of essential nutrients like vitamins and minerals. Ezekiel bread, on the other hand, stands out for its use of sprouted whole grains and legumes, which provide a rich source of nutrients, including fiber, vitamins, and protein.
What is the best bread for anti inflammatory diet? ›
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.
Is Ezekiel bread the healthiest? ›
Ezekiel bread is about as nutrient-dense as a bread gets. It's a type of sprouted bread, made from a variety of whole grains and legumes that have started germinating (sprouting). Compared to white bread, which is made of refined wheat flour, Ezekiel bread is much richer in nutrients and fiber.
What is the most gut-friendly bread? ›
Sourdough is easier on the stomach than other kinds of bread due to its prebiotics, making it easier to digest. Additionally, sourdough contains probiotics that are created during its fermentation process: Yes, there's a science to sourdough starter.
What is the super food for colon? ›
Eating a high-fiber diet is good for overall intestinal and colon health. The American Institute for Cancer Research and ACS recommend aiming for at least 30 grams of fiber from food sources each day. Focus on incorporating a variety of whole grains, colorful fruits and vegetables, nuts, seeds and beans into your diet.
What are the best foods to clean out your colon and intestines? ›
Whole grains are rich in fiber and will help to cleanse the colon. Oats, oatmeal, brown rice, and quinoa are all great sources. Try to incorporate 3 – 5 servings per day into your meals. Broccoli, cauliflower, kale, and most leafy greens are fiber-dense and are always healthy choices.
Is white bread or wheat bread better for your gut? ›
“This is because whole wheat bread contains more fiber and important nutrients from the bran and germ. These elements are good for digestion and keeping your energy levels steady,” she adds.
Is sourdough bread better for your gut? ›
Improved Digestive Health
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 best bread for digestion and weight loss? ›
Yes, whole grain bread is very good for weight loss. Eating whole grains have been shown to help eliminate more belly fat when compared to eating refined grains. Whole grain bread contains fiber, which may also help keep you full for longer, making it easier to eat less overall and help lose weight.
