For bread lovers, it can be hard to imagine a day without indulging in their favorite loaf. But if eating bread often leaves you feeling bloated, is the culprit the bread itself or your digestive system?

Bread has been a dietary staple for many cultures throughout history. However, with modern health-conscious trends, it has become one of the most scrutinized foods.

Critics argue that bread is merely an empty source of calories with little nutritional value. Meanwhile, advocates counter that poor-quality, mass-produced bread is to blame, suggesting that artisan bread is the better choice.

<h3>Is Bread Just Empty Calories?</h3>

Bread comes in countless varieties—baguettes, ciabatta, whole wheat, white bread, sourdough, toast, mold-ripened bread, and yeast bread, to name a few. While beloved worldwide, why does bread often have such a poor reputation? Let's hear from the experts.

<b>Does Bread Only Make You Gain Weight?</b>

You’ve likely heard that bread is a surefire way to pack on pounds. However, Cristina Rodríguez Halconada, a nutrition researcher at the Laser Medical Institute, explains: “Apart from water, any food can contribute to weight gain. The key is balancing calorie intake with calorie expenditure.” She also notes the importance of timing and portion control when it comes to bread consumption.

“Breakfast is the best time to eat bread, as you have the whole day to burn off those calories. During lunch, be more mindful of portions, and avoid bread at dinner altogether if possible,” Cristina advises. She also suggests keeping toppings in check, avoiding calorie-heavy spreads and sauces.

<h3>Why Does Bread Cause Bloating?</h3>

Many people experience bloating after eating bread, and this discomfort often stems from gluten. Cristina explains: “Gluten is a protein found in certain grains like wheat, responsible for the spongy structure of bread. Some individuals are sensitive or intolerant to gluten, which can lead to gastrointestinal issues such as bloating, diarrhea, discomfort, or constipation when consuming bread.”

It's essential to differentiate between gluten intolerance and celiac disease, a more severe autoimmune condition requiring complete avoidance of wheat.

<h3>What to Pair with Bread</h3>

You’ve likely heard the phrase, “Bread with bread…” However, pairing bread with meat is quite different from pairing it with chocolate. To avoid sharp insulin spikes, Cristina suggests combining bread with protein-rich foods.

Animal-based proteins, such as Iberian meat, lean meat, high-quality York meat, fresh cheese, eggs, scrambled eggs, salmon, or tuna, are excellent choices. Plant-based options like avocado, peanut butter, hummus, and nuts also work well. For example, avocado toast is a perfectly acceptable breakfast option.

By understanding how gluten and fiber interact with your body, you can choose the right type of bread and enjoy it without worry.

<h3>Which Bread Is Best?</h3>

The Spanish Nutrition and Dietetics Society recommends opting for whole-grain breads rich in fiber and antioxidants. Here are some healthier bread options to consider:

<b>1. High-Fiber, Easy-to-Digest Gluten Bread</b>

Bread made from wheat provides a wealth of nutrients, including magnesium, calcium, selenium, iron, manganese, and zinc, as well as beta-carotene, vitamin E, and B vitamins like niacin. These breads are particularly beneficial for addressing digestive issues.

<b>2. Low-Calorie Bread</b>

These breads help lower cholesterol levels and regulate metabolism. Compared to other flours, they are less likely to cause allergic reactions and can stimulate serotonin production thanks to their tryptophan content.

<b>3. High-Protein Bread</b>

As an alternative to traditional bread, high-protein varieties combine flour with seeds to reduce carbohydrate content while increasing protein levels. This type of bread supports muscle and skeleton health, offering high protein, low carbohydrates, and excellent fiber content.

This Is The Best Bread For Diabetics

Video by Beat Your Diabetes