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Surprising Side Effects Bread Has On Your Gut, Says Science

Although bread is shunned by many, choosing the right bread type can have positive effects on your gut. Of course, the opposite may also possibly be the case. Here is an overview of five surprising side effects bread has on your intestines. Read on and don’t miss the 7 Healthiest Foods You Should Be Eating Right Now to learn about healthy eating.


Choosing 100% high-fiber whole grain bread can improve gut health “because the soluble fiber in some whole grains is fermented by the good bacteria in the gut to produce short-chain fatty acids,” explains a registered dietitian Lauren Harris-Pincus, MS, RDN, Founder of and author of the Protein-Packed Breakfast Club. “These short-chain fatty acids are the gold standard fuel for cells in the colon and can improve the intestinal barrier, reduce inflammation and reduce the risk of colon cancer.”

READ MORE: The Healthiest Breads For Weight Loss According To Dieters

Loaf of uncut freshly baked breadShutterstock

Several studies have been conducted to examine how gut microbes react to whole grain consumption, including 100% whole grain bread. Eating whole grains can improve the bacteria profile in your gut. Some studies have shown that whole grains, including 100% whole grain bread, increase the amount of microbes known as bifidobacteria and lactobacilli. When these microbes increase, it has been linked to boosting immune system function – just like these top 30 immune boosting foods.

Whole grain breadShutterstock

There is some evidence that eating whole grains like 100% whole rye bread and whole grain bread can affect gut bacteria and lead to a feeling of fullness (or satiety). Research has focused more on whole oats, barley, and rye – which can be found in some whole grain breads. While more research is needed, including different types of whole grain breads in your healthy eating plan can help keep you feeling satisfied. Not only can bread support the health of your gut microbiome, but eating the right types of food can keep you full and keep your gut waist in check.

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White breadShutterstock

For people with irritable bowel syndrome (IBS), “consuming certain fermentable carbohydrates in bread called FODMAPS can cause abdominal pain, gas, bloating, diarrhea, or constipation,” says Harris-Pincus. “While people often blame gluten, the culprit may actually be the fructans found in gluten-containing grains like wheat, rye, or barley.” Instead, Harris-Pincus recommends trying a gluten-free type of bread or white sourdough that is usually better tolerated.


Eating whole wheat bread, such as white bread, has been linked to a condition known as intestinal dysbiosis, which can lead to an imbalance in intestinal microbes. This means that the bacteria in your intestines are not doing a good job of keeping your intestines healthy. On the other hand, you can potentially help beneficial bacteria grow by adding fermented foods to your diet. Learn more about what happens to your body when you eat fermented foods.

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