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 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.
What bread is easiest on the stomach? ›
If you have digestive issues, you may want to opt for bread made with simple ingredients and minimal processing. Sourdough bread, which we will discuss later, is a great option, but there are other types of bread that are easy to digest, such as spelt bread, oat bread, and rye bread.
What is the best bread for your colon? ›
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 bread has the most probiotics? ›
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 healthiest bread for IBS? ›
What is the best bread for IBS sufferers? Sourdough bread and gluten-free bread are the best types of bread for people with IBS. The lengthy fermentation process used to make traditional sourdough bread reduces the amount of fructans, which are the kind of carbohydrates in bread that cause IBS symptoms.
What is the best bread to avoid bloating? ›
Tummy-friendly breads
Some people with wheat sensitivity have no problems when they eat toast (cooked wheat tends to be easier to digest), sourdough bread, bread cooked with flour made from French wheat, or any bread from a specialist bakery, rather than a supermarket.
Why is sourdough better for your gut? ›
Luckily when it comes to IBS, bread and digestion we have an ally: sourdough. The wild yeast and lactobacillus in the leaven neutralise the phytic acid as the bread proves through the acidification of the dough. This prevents the effects of the phytic acid and makes the bread easier for us to digest.
Is Ezekiel bread anti-inflammatory? ›
But with Ezekiel bread and all its whole grain, you may find that it reduces inflammation in your body. “Unless you have a gluten allergy, any type of whole grain product is good at reducing inflammation,” says Kopp. “That's because there are a lot of available vitamins and nutrients in it.”
What is the best bread for anti inflammatory diet? ›
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 bread is a Superfood? ›
Whole grain or sprouted grain breads with minimal ingredients can be a nutrient-dense and delicious addition to a healthy diet. “Sprouted grain bread is typically higher in protein, fiber and beneficial vitamins and minerals than other breads,” says Sassos.
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 super food for colon? ›
Whole foods such as grains along with fiber-dense fruits and vegetables contain more colon friendly vitamins and nutrients, antioxidants, and phytochemicals than refined grains like white rice and white flour.
What foods repair colon lining? ›
Suggestions for first foods after a flare include:
- Diluted juices.
- Applesauce.
- Canned fruit.
- Oatmeal.
- Plain chicken, turkey or fish.
- Cooked eggs or egg substitutes.
- Mashed potatoes, rice or noodles.
- Bread – sourdough or white.
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? ›
White bread may be a better choice if you have digestive issues: "Eating 100% whole wheat bread is a healthier option for most people — unless you are having a flare-up of a GI condition, such as Crohn's disease, ulcerative colitis, gastroparesis, and diverticulitis or are suffering from diarrhea, then you may need to ...
What kind of bread is OK for leaky gut? ›
For people without gluten sensitivity, sourdough bread is recommended due to its probiotics. Whole grains, like brown rice and steel-cut oats, contain dietary fiber and other nutrients that support healthy digestion.
Is sourdough bread better 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 flour is best for gut health? ›
What flours include prebiotics and fibre for gut health?
- Buckwheat – a source of resistant starch and polyphenols.
- Rye – a source of arabinoxylan, beta-glucan, galactooligosaccharides, fructooligosaccharides, resistant starch and polyphenols.
- Sorghum – a source of arabinoxylan, resistant starch and polyphenols.
