Bread, a dietary staple enjoyed by many, can sometimes be associated with discomfort in the form of gas and bloating. While bread is a versatile and satisfying component of various diets, certain types may contribute to digestive issues for some individuals. Understanding how certain breads can exacerbate gas and bloating is essential for making informed dietary choices.
We spoke with Krutika Nanavati, a registered dietitian and nutritionist, to learn about two types of bread you should minimize if you want to reduce gas and bloating. Nanavati revealed that wheat bread and FODMAP-rich breads are the ones to avoid as much as possible.
Wheat Bread
Wheat bread, a common staple in many diets, can sometimes contribute to gas and bloating in certain individuals. This is often attributed to the presence of gluten, a protein found in wheat and other grains. Some people may experience digestive discomfort due to gluten sensitivity or intolerance.
Nanavati reveals that the culprit in wheat bread is "gluten, a protein complex found in wheat, barley, and rye. Gluten sensitivity or celiac disease causes incomplete gluten digestion, leading to fermentation in the gut. This produces gas, resulting in bloating and discomfort. Eliminating or significantly reducing wheat bread intake can improve gas and bloating symptoms for individuals with gluten sensitivity or celiac disease."
FODMAP-Rich Breads
FODMAPs, or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are a group of carbohydrates that can be challenging for some individuals to digest. Breads containing high levels of FODMAPs may contribute to gas and bloating in susceptible individuals.
"FODMAPs are short-chain carbohydrates in certain foods, including wheat and rye bread. FODMAPs are poorly absorbed in the small intestine and ferment in the colon by gut bacteria, producing gas. This process can cause discomfort, bloating, and cramps in people with IBS or FODMAP sensitivity," Nanavati says.
She further adds that replacing wheat bread with low-FODMAP alternatives such as rice bread or gluten-free options can markedly decrease gas and bloating in individuals with irritable bowel syndrome (IBS) or sensitivity to FODMAPs.
