Dr. Joseph Salhab

Breads That Won’t Bloat (for most people)

Not all bread causes bloating. How it’s made matters more than gluten alone.

Long fermented sourdough
True sourdough made with long fermentation helps break down fructans, which are a more common cause of bloating than gluten in people without celiac disease.

Sprouted grain breads
Certain sprouted grain breads, often found in the freezer aisle, may be better tolerated because sprouting reduces fermentable carbohydrates. Look for short, simple ingredient lists.

One English muffin
According to Monash University, one plain English muffin is considered low FODMAP for most people. Portion size matters.

Freezing and reheating bread
Freezing and reheating bread increases resistant starch, which is digested more slowly and may reduce gas and bloating for some people.

Why this helps
Fructans, not gluten, are more commonly responsible for bread related bloating in people without celiac disease.

Important note
If you have celiac disease, none of these are gluten free. You must strictly avoid gluten and should work with a registered dietitian.

This is not medical advice.

#fiber #guthealth #fodmap #gas #bloating