Bread is one of the most controversial foods in the health and wellness community, and while it can be a part of a healthy, balanced diet, certain types can actually end up causing issues.
Whether or not bread is considered a healthy food has been debated for years upon years, as although it’s a food humans have been eating for centuries, there are so many different types of bread manufactured with other ingredients these days. Therefore, there are smart and not-so-smart ways to eat bread, as loaves with fewer nutritional ingredients or additives can end up causing irritating symptoms like inflammation. We spoke with health experts, including registered dietitian Destini Moody, RD, CSSD, LD at Live It Up, and nutrition consultant Bonnie Taub-Dix, about three of the “worst” breads that can lead to an inflamed stomach. Read more about them below.
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1. White Bread
When you go to the grocery store, there are endless variations of premade, sliced white sandwich bread waiting for you. It's often affordable and super easy to use in various recipes, from breakfast to dinner. However, while it may be a staple for some, it can easily cause inflammation throughout your body, especially your gut.
"White bread is typically made from refined, bleached flour that results in most of the nutrients being removed," says Moody. "One of these nutrients is fiber, which prevents the rapid blood sugar spikes that cause inflammation in the arteries."
2. Biscuits
One of the signature breads of southern culture, biscuits are a dense and buttery treat that make a tasty breakfast or side dish, especially when dunked in something like jam or gravy. However, that buttery flavor means there is a lot of saturated, "pro-inflammatory fat" in a biscuit, and eating them frequently as part of your daily meals can be dangerous.
"These saturated fats must be included in high amounts during baking to improve texture, but saturated fat is also difficult to clear from the bloodstream," explains Moody. "This results in a higher risk of heart disease. These breads are also higher in calories, which can cause excessive weight gain when eaten frequently."
3. Sweetened Rolls
Around this time of year, people love sweeter bread options for specific recipes, from sweetened brioche rolls to cinnamon raisin bread, enjoying the spices of the fall season. However, the added sugar in these rolls, along with the added saturated fat, can create a recipe for disaster in your stomach. Taub-Dix notes that this kind of bread "can be tough on digestion because they're low in fiber and nutrients yet high in additives that disrupt gut balance."
"When the gut feels out of balance, inflammation can follow, and not just in your stomach. These breads might offer more calories and are void of value," she adds.
Both health experts suggest eating breads that are made with whole or sprouted grains, adding extra fiber that can aid your digestive system and also causes a slower rise in blood sugar, leading to a lower insulin spike and less inflammation.
