Grains are an important part of a healthy diet; oftentimes, they provide a great source of fiber and nutrients. Unfortunately, though, not all grains are the best option when it comes to your gut health. As it turns out, there are a few types out there that can lead to or worsen digestive issues such as gas, bloating, irritable bowl syndrome, and more. Knowing which options to avoid (and which to replace them with) can make all the difference in your health and comfort.
To discover a few of the worst grains out there for people who struggle with their gut health, we spoke to Catherine Gervacio, registered dietitian and nutrition writer. She told us that wheat bread, barley, and rye can all lead to complications. Learn more about the risks of these foods—and discover some gut-healthy alternatives—below.
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1. Wheat Bread
You may have heard that wheat bread is always the best option for your overall health. While this is often true, especially when compared to white bread (which you can learn about the health risks of here), Gervacio says that wheat bread may also be damaging to your health if you struggle with gut issues.
"Wheat bread is high in FODMAP which are groups of carbohydrates that can aggravate gut problems, especially irritably bowel syndrome (IBS)," she warns. FODMAPS stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—in short, these are foods that are fermented quickly in your colon, which produces gas from the microflora. "This causes stomach cramps, bloating, and other gut issues," Gervacio warns. If you want to enjoy bread without putting your gut health at risk, research suggests that sourdough is the safest option.
2. Barley
Here's another high FODMAP food that Gervacio warns against. Just as with wheat bread, although barley has its fair share of health benefits, it also ferments quickly in your colon, which can lead to issues like gas, bloating, and more.
There are a few other reasons barley might cause gut issues, as well. She notes that "people sensitive to gluten may also experience gut-related problems" when they eat barley. Instead, Healthline suggests that people with gluten sensitivities or gut health issues try alternatives like buckwheat, corn, and millet.
3. Rye
Rye is one delicious type of bread that many of us enough making sandwiches on. Unfortunately, though, Gervacio says it may not be as good for your gut as it is to your taste buds due to a component known as fructan.
"Rye contains fructan, a type of carbohydrate that can also cause gastrointestinal symptoms, especially for people suffering from irritable bowel syndrome," she explains. "Fructan is a FODMAP type of carbohydrate so it also contributes to gut problems for people sensitive to it." Say it ain't so!
As we mentioned before, if you're looking for a gut-healthy bread, try sourdough.
READ MORE: 4 Breakfast Sandwiches No One Should Have Anymore In 2021 (They Slow Down Your Metabolism SO Much!)
The bottom line
Ultimately, while wheat bread, barley, and rye are common grains in many people's diets, they may not be the best options for your gut health. These grains contain compounds that can contribute to digestive issues such as bloating, gas, and inflammation, especially in people with certain conditions like celiac disease or gluten sensitivity. While it may be difficult to completely eliminate these grains from your diet, reducing your intake of these foods or replacing them with other grains like rice, quinoa, or buckwheat might be a good idea. All in all, your best option is always to listen to your body and work with a healthcare professional to determine the best diet for your unique needs and health goals. Read more about how to maintain optimal gut health here.
