The effects that eating bread can have on your gut

Many people avoid bread, but choosing the right kind can have positive effects on your gut. Also, conversely, choosing the wrong type can cause side effects.

With the right choice of bread, its consumption can have five positive effects on your intestines:

It can improve gut health

"100 percent whole grain bread can improve gut health because the soluble fiber found in some grains ferments the good bacteria in the gut to produce fatty acids," explains nutritionist Lauren Harris-Pincus.

These fatty acids are the gold standard fuel for colon cells and can improve the intestinal barrier, reduce inflammation, and reduce the risk of colon cancer - writes Eat This, Not That!.

It can strengthen the immune system

Several studies have been conducted to examine how gut microbes respond to the consumption of whole grains, including 100 percent whole grain bread. Eating whole grains can benefit the bacterial profile in your gut.

Several studies have shown that grains, including 100 percent whole grain bread, increase the amount of microbes called bifidobacteria and lactobacilli. When the amount of these microbes increases, it is associated with improved immune system function – just like the 30 Best Foods to Boost the Immune System.

You feel satisfied

There is evidence that eating whole grains, such as 100 percent rye bread and whole wheat bread, can affect gut bacteria and lead to feelings of fullness.

The research pointed more towards oats, barley and rye – which can be found in some whole grain breads. Although more research is needed, including a variety of whole grain breads in your healthy eating plan can help you feel satisfied.

So not only can bread support the health of your gut microbiome, but eating the right kind can keep you full.

It can cause abdominal pain and bloating

"For those with irritable bowel syndrome (IBS), eating certain fermentable carbohydrates found in bread called FODMAPs can cause abdominal pain, bloating, diarrhea or constipation," says Harris-Pincus.

Although people often blame gluten, fructans found in grains that contain gluten, such as wheat, rye or barley, can also cause unwanted effects. Instead, Harris-Pincus recommends trying a variety of gluten-free bread or white sourdough, which is usually better tolerated.

It can cause an imbalance of bacteria in the gut

Eating bread low in whole grains, such as white bread, has been linked to a condition known as gut dysbiosis, meaning it can lead to an imbalance of gut microbes.

This means that the bacteria in your gut are not doing a good job of keeping your gut healthy. Alternatively, you may be able to support the growth of beneficial bacteria by adding fermented foods to your diet.