![\"Estimated](\"https:\/\/www.prevention.com\/_assets\/design-tokens\/fre\/static\/icons\/clock-regular.4ddebeb.svg\")
3 min read<\/p>\n3 min read<\/p>\n
Having a healthy gut helps support so many of the body\u2019s systems and processes, from smooth digestion to a powerful immune system to a speedy metabolism. If you can include a food that\u2019s good for your gut<\/a> in every meal, you can help your body maintain these crucial systems. One easy way to do this, especially if you\u2019re a fan of toasts and sandwiches, is to choose the right kind of bread. But which bread is best for gut health?<\/p>\n Meet the experts: Stephanie Crabtree, M.S., R.D.<\/a>, a registered dietitian based in Sarasota, Fla.; Rudolph Bedford, M.D.<\/a>, a gastroenterologist at Providence Saint John\u2019s Health Center in Santa Monica, CA.<\/p>\n Here, a gastroenterologist and dietitian share the best breads to eat for gut health, plus the key nutrients found in bread that help nourish your microbiome.<\/p>\n How bread supports gut health<\/p>\n \u201cBread can absolutely fit into a gut-healthy diet,\u201d says Stephanie Crabtree, M.S., R.D.<\/a>, a registered dietitian based in Sarasota, Fla. \u201cThe key is choosing breads that provide fiber from whole grains, seeds, nuts, or other nutrient-dense ingredients, because fiber helps feed the beneficial bacteria that support a healthy gut microbiome.\u201d<\/p>\n Research in the journal Medicine in Microecology<\/a> explains that consuming enough fiber helps maintain a diverse balance of bacteria in the gut, plus increases production of short-chain fatty acids. Short-chain fatty acids, Crabtree explains, are produced by gut microbes when they break down fiber and help maintain the gut lining, curb inflammation, support overall digestive health, and protect against colon cancer<\/a> and inflammatory bowel disease.<\/p>\n The best bread for a healthy gut<\/p>\n Given how important fiber is for gut health, both Crabtree and Rudolph Bedford, M.D.<\/a>, a gastroenterologist at Providence Saint John\u2019s Health Center in Santa Monica, CA, recommend choosing a sprouted whole grain bread (a.k.a. Ezekiel bread) whenever possible. Whole grain breads, because they are made with whole grain flour instead of refined flour, contain more fiber and protein than other types of breads. Meanwhile, the process of sprouting the grains before they\u2019re ground into flour helps break down any antinutrients in the grains, making it easier for the body to absorb the vitamins, minerals, and other nutrients present in the bread, per research in Food Science & Nutrition<\/a>. In other words, it makes the bread easier to digest.<\/p>\n Add Prevention as a preferred source in your Google search results.<\/p>\n Use your Google account to add this to your settings.<\/p>\n Add to Google settings<\/p>\n Speaking of easier digestion, both of our experts say that true long-fermented, whole grain sourdough is also an excellent pick for gut health. Dr. Bedford explains that with sourdough, the fermentation of the yeast helps break down some of the fibers in the bread, making it easier for the gut bacteria to feast on. \u201cIt behaves more or less like a prebiotic<\/a>,\u201d he adds. This process also makes sourdough easier to digest for folks with digestive issues, such as irritable bowel syndrome, and it \u201cmay help produce a gentler blood sugar response after meals,\u201d says Crabtree.<\/p>\n If you\u2019re not a fan of the singular tastes and textures of Ezekiel and sourdough bread, Crabtree suggests trying out breads made with ancient grains. \u201cAncient grain breads made from varieties like einkorn, spelt, and Khorasan can be a great way to add diversity to your diet,\u201d she says. \u201cThey provide fiber, vitamins, minerals, and unique plant compounds that support overall health and a healthy gut microbiome.\u201d<\/p>\n The bottom line<\/p>\n![\"Google\"](\"https:\/\/www.prevention.com\/_assets\/design-tokens\/fre\/static\/icons\/social\/google.1467f37.svg\")
<\/p>\n![\"\"](\"https:\/\/www.prevention.com\/_assets\/design-tokens\/fre\/static\/icons\/info-regular.348beca.svg?primary=%2523ffffff\")
<\/p>\n