Bread: The good, the bad and the ugly

Words JOEL GRACE

Why are the things that taste so good often the worst things for us? Case in point: bread. Many people struggle to properly digest bread products in their diet. Whether it gives you constipation, bloating, heartburn or diarrhoea, I’m seeing more and more clients who can’t escape the unwanted side effects of bread consumption. And I’m not even talking about coeliacs; there’s a growing population with a strong sensitivity to bread products without actually having an allergy, and therefore feel healthier when they minimise consumption. But why is bread so bad for us? And are there better options available to satisfy your carb cravings while keeping your gut happy?

Bad – White bread

If you haven’t figured it out by now, refined white bread is pretty much considered the devil in health circles. It offers little nutritional value, causes weight gain, spikes blood sugar, and has been shown to contribute to symptoms of depression. So it’s no surprise that

white bread is the absolute worst for your gut health. If you’re struggling with IBS symptoms, this is definitely one to avoid.

Just as bad – Wholemeal

This one may come as a bit of a surprise, as most of us grew up believing wholemeal bread is healthy. To a certain point, it is, but even wholegrain bread can blow your calorie intake for the day when eaten in excess. The problem with wholemeal bread is that it’s still a highly processed wheat. Given the main issue with white bread is the higher gluten content in modern wheat compared to ancient grains, unfortunately, wholemeal bread won’t let you escape your IBS symptoms.

Better – Sourdough

Sourdough is a much better option when consuming bread. The fermentation process reduces the gluten content, enhances the bioavailability of nutrients and releases more fibre, which in turn can encourage the growth of helpful bacteria in your gut. But there’s even a sliding scale of goodness when it comes to sourdough. Sure, a white sourdough is a much better option than eating conventional bread, but to get the best results for your gut, search for an organic ancient grain loaf such as spelt, amaranth or Khorasan. These varieties typically have even less gluten and higher nutrient availability.

Best – Sprouted bread

Without a doubt, this is the best bread variety you can choose for great gut health. Before production, the whole grains are soaked and sprouted to improve health benefits. Sprouted bread offers increased digestibility, higher protein content and improved enzyme activity. Other benefits include more antioxidants, fewer antinutrients, higher fibre, and it won’t spike your blood sugar as much. If you struggle with IBS symptoms after consuming bread, look out for sprouted bread in the refrigerated section of your nearest health food store. You just might be pleasantly surprised!

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