If you struggle with gas, bloating, and other digestive issues, you know how much the food you eat can impact the health of your gut. Some of the worst options for a lot of people typically include many types of bread. Most breads out there contain high amounts of fructans, fiber, gluten, and other additives that could contribute to poor digestion and gut health. However, there is one type of delicious bread that’s much more likely to go easy on your gut and reduce the likelihood of bloating: sourdough.
So, why might sourdough be the best choice for your gut? To find out, we spoke to registered nutritionist-dietitian Catherine Gervacio, BHSc, RND. She broke down the anti-bloating benefits of this tasty low-FODMAP bread. Find all of her expert insight below.
Sourdough for gut health
If you have a gluten intolerance, or if your body simply finds it difficult to digest many types of bread out there, it can put a real damper on your diet. After all, who doesn't love a big old sandwich, or a side of bread with your Italian dinner? Luckily, struggling with gas and bloating doesn't have to mean giving up bread altogether. According to Gervacio, sourdough is a great option for many people who frequently experience digestive issues.
This is largely thanks to the way that sourdough is made. As Gervacio explains, "This bread undergoes a fermentation process where natural yeasts and bacteria break down some of the carbohydrates. This process makes the bread easier to digest and reduces the likelihood of bloating and other digestive issues."
Additionally, one great gut-healthy benefit of sourdough is the fact that, unlike most breads, it's a low-FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) food. This means, Gervacio says, that "it contains low levels of fermentable carbohydrates known to trigger digestive symptoms, especially for individuals who have irritable bowel movements or other gastrointestinal sensitivities." Most other breads made with wheat contain a high amount of FODMAPs, which makes them a poor choice for digestion.
Of course, it's important to remember that everyone's body is different and may respond to foods in different ways. 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. So the next time you're craving a sandwich and don't want to run the risk of a bloated stomach, pick up a loaf of sourdough. Your gut will likely thank you!
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