Processed breads can significantly impact your gut health, causing various digestive issues and leading to uncomfortable bloating. Many of these breads contain refined flours, added sugars, and artificial additives that can disrupt the balance of your gut microbiome. Understanding the potential negative effects of processed breads is crucial for making healthier dietary choices and maintaining optimal digestive health.
We checked in with Dr. Varsha Khatri, RDN, and Mary Sabat, MS, RDN, LD, to learn about four different types of processed breads to avoid because they can negatively impact your digestive system. She revealed that white bread, multigrain bread, sweetened bread, and preservative-laden breads are the ones to avoid. Read on to learn more and find out about healthier alternatives.
1. White Bread
White bread, a staple in many diets, can wreak havoc on your gut, causing digestive issues and leading to bloating. This common bread variety is made from refined flour, stripped of its natural fiber and nutrients.
"Refining flour produces white bread that is short of the necessary fiber and nutrients. The result of refining is that the bran and germ are removed, leaving behind only the starchy endosperm. Even though this makes it easily digestible, it leads to rapid increases in blood sugar levels, which can cause discomfort in digestion and bloating," she says.
2. Multigrain Bread
Multigrain bread is made from refined grains and contains added sugars and preservatives, which can upset your digestive system. Additionally, some multigrain breads include a mix of grains that might be difficult for your body to process, especially if you have sensitivities or intolerances.
"Even though it looks good, multigrain bread has refined grains. These refined grains are fiberless and may give rise to blood sugar spikes. Further, varieties of processed breads can sometimes be a bit tough on the digestive system, causing bloating and gas," Khatri notes.
3. Sweetened Bread
The added sugars in sweetened bread can disrupt the balance of gut bacteria, leading to an overgrowth of harmful bacteria and yeast. This imbalance can cause fermentation in the intestines, resulting in gas and bloating.
"Gut bacteria equilibrium can be hindered by bread made with added sweeteners such as honey, wheat, or cinnamon raisin. Gut-harmful bacteria develop easily due to high amounts of sugar in food. Sweetened breads are poor choices for digestive health because they lead to a buildup of gas and bloating," Khatri states.
4. Preservative-Laden Bread
These preservatives can irritate the digestive tract and disturb the balance of healthy gut bacteria. This imbalance may lead to increased gas production and inflammation, which could lead to digestive discomfort.
"The shelf life of many processed breads is prolonged using preservatives and additives. The gut lining may cause irritations and inflammations when exposed to these substances. Digestive issues, bloating, and discomfort are caused, among other things, by these common preservatives like calcium propionate," Khatri says.
Healthier alternatives
No need to worry, though, because bread is so versatile and there are still many healthier options to choose from! Khatri's top recommendations are whole grain bread, sourdough bread, and rye bread, and Sabat recommends thin sandwich wraps.
Khatri elaborates and says that "wholegrain bread comes with lots of fiber that helps in digestion. Fiber facilitates the smooth movement of food through the digestive canal, thereby reducing constipation and bloating risks. Whole grains also have vital nutrients that maintain optimal gut health."
She further adds, "Yeast found in sourdough can be a good way to balance the bacteria in your stomach. This may make it more appealing for those who suffer from gluten intolerance."
Finally, Khatri notes that "Rye bread is better than regular wheat bread when it comes to promoting a healthy digestive system because it contains more fiber. It moves food along the gastrointestinal tract faster due to its high fiber content."
Sabat boasts about thin sandwich wraps and says, "Wraps made from whole wheat or other whole grains are thinner than traditional bread slices. This can help control portion sizes and reduce overall calorie intake while still allowing you to enjoy sandwiches or wraps."
