Do you want your gut to feel better and work better? One of the most important steps to improving gut health is choosing your foods wisely. Bread, among other things, can contribute to gut health. Well-made breads are not only tasty, they are packed with nutrients and fiber that support microbial life inside our intestines, and therefore an overall healthier body system. In this article, we’ll explore 6 characteristics of premium breads and how they can nourish your gut flora for optimal digestion and well-being.
Sourdough is one of the healthiest and most delicious types of bread there is. Eating sourdough can indeed bring a number of benefits to your body. Traditional sourdough, unlike other types of bread, is made with natural prebiotics which are easier to digest.
Also, when the dough ferments during the baking process, probiotics are also produced. Probiotics are like vitamin supplements for our intestinal health, as they contribute to a balanced digestion. All of this makes sourdough a scientifically engineered superfood – no wonder it’s so popular with foodies!
100% wholemeal bread:
Unlike many breads made from ground and crushed grains, whole grains preserve the integrity of the grain: This includes the germ, endosperm, and bran, which makes up the outer layer rich in nutritional fiber and other protective nutrients. Additionally, epidemiological studies have shown that whole grain consumption is linked to numerous health benefits. Including a reduced risk of heart disease, type 2 diabetes and certain cancers, indicates an article published in the Proceedings of the Nutrition Society by Cambridge University Press.
100% sprouted rye bread:
Rye bread is known for its darker, denser consistency. It is similar to wholemeal bread, but rye flour is traditionally used. Nevertheless, there are rye breads made from several wheat and rye flours.
Rye bread may help fill you up more easily and have a reduced impact on blood sugar. According to a 2009 study published in BioMed Central’s Nutritional Journal and performed on 12 healthy adults, participants who ate wholegrain rye bread secreted less insulin than participants who ate white bread. However, excess insulin in the blood increases the risk of type 2 diabetes.
Oat bread is made from a mixture of oats, whole wheat flour, yeast, salt and water. Oats increase the nutritional content of this bread and are linked to a variety of health benefits.
Oats are a rich source of fiber, such as beta-glucan, which helps lower cholesterol, lower high blood pressure, and regulate blood sugar. A meta-analysis of 28 studies has shown that consuming at least 3g of oat-based beta-glucan per day leads to a significant reduction in LDL (bad cholesterol) and total cholesterol levels. The 2014 study was published in The American Journal of Clinical Nutrition.
Linseed bread is normally made using flax seed flour and wholemeal flour; it is one of the healthiest breads to consume. High fiber content means healthier digestion. Flaxseeds have unique characteristics: they contain alpha-linolenic acid (ALA), an omega-3 fatty acid that comes from plant foods. A systematic review of 27 studies found that high ALA intake was linked to a decreased link to heart disease. This study was published in 2012 in The American Journal of Clinical Nutrition.
Gluten-free bread has become an increasingly popular healthy eating choice, and for good reason. They are usually made from gluten-free flours such as almond, brown rice, coconut, corn, potato or tapioca flours.
Studies have shown that replacing regular wheat bread with gluten-free products is correlated with lower glycemic index, improved glucose metabolism and lower risk of developing type 2 diabetes.
Additionally, consuming gluten-free products can help gluten-sensitive people gain essential nutrients such as fiber, protein, and B vitamins, which can be lost when avoiding gluten-containing foods. With supporting science and a range of delicious options now available on the market, there’s no doubt why so many people are opting for this healthier change.