"Let's talk about my favorite bread for digestion and gut health: Sourdough bread. Sourdough is incredible because these microbes are transforming the flour," Dr. Bulsiewicz explains in the Instagram Reel, referring to the way the wild yeasts react with the flour and water in the sourdough starter.
Sourdough bread is the best bread for gut health. This is due to the fermentation process of sourdough bread. In contrast to white bread, which is made with commercial yeast, sourdough bread is made with a sourdough starter made from wild yeast.
In addition, the acidity created during sourdough fermentation increases the proteolytic activity of enzymes and proteins, helping to break down gluten. For anyone with leaky gut syndrome, gluten has the potential to increase inflammation.
Sourdough. Sourdough is easier on the stomach than other kinds of bread due to its prebiotics, making it easier to digest. Additionally, sourdough contains probiotics that are created during its fermentation process: Yes, there's a science to sourdough starter.
Improved Digestive Health
According to some studies, sourdough bread acts as a prebiotic, which means that the fiber in the bread helps feed the “good” bacteria in your intestines.
Avoid fried foods, added butter, and processed oils in your leaky gut diet for optimal health. There are several healthy cooking oil swaps that can be implemented in all kinds of recipes, from healthy sweet treats to salads. Most plant foods are also naturally low in fat.
The healthiest bread money can buy is 100% whole grain bread, but truthfully, any bread can be part of a healthy diet. “It comes down to just looking at how it fits into what you're eating on a regular basis and what you're eating at that meal or snack,” says Jill Weisenberger, a registered dietitian nutritionist.
Note: Sourdough is not suitable for people with coeliac disease, who should follow a strictly gluten-free diet. If you have coeliac disease but still want to enjoy the benefits of sourdough, always look for gluten-free options.
Rye products are rich in fiber:
Whole-grain rye flour is richer in necessary dietary fiber than whole-grain wheat flour. Fibers stimulate bowel function and reduce the risk of constipation. They increase the viscosity of the food mass, thus slowing down the emptying of the stomach and small intestine.
Sourdough isn't the only option if you're looking for anti-inflammatory foods but still want to eat bread. The Arthritis Foundation lists rye bread and millet as two varieties that work well for anti-inflammatory diets.
Wholemeal Bread
Whole-grain foods can improve your overall gut health and help you stay regular. Some studies have also shown that fibre-rich foods can reduce your risk for colon cancer, too.
Despite what many people believe, some types of bread are excellent for a person's health. Whole-grain bread, Ezekiel bread, and rye bread are among the most healthful options. Bread made from whole or sprouted grains contains essential nutrients, including protein, vitamins, minerals, and fiber.
An average person can consume up to 8 slices of white bread per day. Make sure though to balance that consumption with other carbohydrates sources. For example, you may replace 3 slices of bread with 1 large potato or have 1 medium potato and 1 slice of bread.
Rye bread's high fiber content and whole grain properties contribute to improved digestive health and blood sugar regulation. Sourdough bread's long fermentation process breaks down phytic acid, making it more easily digestible and potentially beneficial for individuals with irritable bowel syndrome.
Sourdough contains a variety of vitamins and nutrients, making it super beneficial to your day-to-day health. Sourdough bread has small to moderate amounts of: iron, manganese, calcium, B1-B6, B12, folate, zinc, potassium, thiamin, niacin, riboflavin, selenium, iron, manganese, magnesium, phosphorus, and vitamin E.
These foods include refined sugars, grains, legumes (beans), nightshades, and more. If you have been diagnosed with an autoimmune or thyroid disease or believe you have a leaky gut, you should avoid these inflammatory foods: Grains and pseudo-grains include wheat, barley, rye, quinoa, buckwheat, chia seeds, and more.
People who are facing gut issues can swap from regular cow's milk to a dairy-free alternative, almond milk. An expert tells why almond milk is better than cow milk for people with sensitive guts. Many people have started suffering from gut issues these days.
Gorgonzola, parmesan, cheddar, and gouda are just some of the aged cheeses that can be beneficial to your gut health.