There are so many options in the bread aisle it can be overwhelming. White bread, wheat bread, whole grain bread, sourdough…the list goes on and on. Then you get into the breads made for people with dietary restrictions, such as gluten-free bread. But even if you don’t have a gluten sensitivity or celiac disease, gluten-free bread vs. regular bread, is one technically better for you than the other?
Meet the experts: Samantha Peterson, M.S., R.D.N., a functional medicine dietitian and founder of Simply Wellness; Amy Davis, R.D., L.D.N., a registered dietitian based in New Orleans, LA.
“While gluten-free bread is essential for some, it’s often misunderstood as automatically healthier,” says Samantha Peterson, M.S., R.D.N., a functional medicine dietitian and founder of Simply Wellness. Here, dietitians explain the key differences between gluten-free bread and regular bread (a.k.a. bread that is not gluten-free), plus if there’s a clear winner when it comes to which should be part of your healthy diet.
Gluten-free bread vs. regular bread: What’s the difference?
As you might suspect, the differences between gluten-free bread and regular bread start with the ingredients. “Gluten-free bread is made without wheat, barley, or rye, the grains that naturally contain gluten, a protein that helps give traditional bread its structure and chew,” explains Peterson. “Instead, gluten-free bread is typically made from alternative flours and starches such as rice flour, tapioca starch, potato starch, sorghum, millet, or almond flour.” She adds that gluten also acts as a natural binder, so gluten-free breads often also contain ingredients such as eggs, psyllium husk, or xanthan gum to give them a similar texture to gluten-containing bread.
Since there are many different ingredients that are used in gluten-free bread, the nutritional content (and how it compares to regular bread) can vary widely. “Not all gluten-free breads are nutritionally equal,” Peterson says. “Some are highly refined and starch-heavy, offering little fiber or protein, while others include whole-food ingredients like seeds, whole grains, or legumes.” Which ingredients are used likely depends on the type of regular bread the gluten-free bread is trying to replicate. For example, a gluten-free soft white bread may contain more carbohydrates and less fiber and protein than a gluten-free whole grain bread, just as the case would be for the gluten-containing versions.
However, it’s worth noting that the same can be said for regular bread. Not all wheat breads, for instance, will have exactly the same ingredients or exactly the same macronutrients. Likewise, some regular breads are more processed and refined than others.
Who should eat gluten-free bread?
People with celiac disease, an autoimmune condition in which eating gluten triggers an immune response that can damage the small intestine, should not eat regular bread that contains gluten. (Before gluten-free diets became popular in the last decade or so, folks with celiac were the only ones buying gluten-free bread.) But nowadays, there are other people who may prefer to go gluten-free too.
“Some individuals have a condition called non-celiac gluten sensitivity, where they simply feel better avoiding gluten,” says Amy Davis, R.D., L.D.N., a registered dietitian based in New Orleans, LA. Peterson adds that people with certain digestive conditions or autoimmune diseases may also choose gluten-free bread for the same reason, “even though the response isn’t driven by an immune reaction like celiac disease.”
However, she also notes that if you feel bloated or uncomfortable after eating regular bread, switching to gluten-free may not be the best solution. “Digestive discomfort after eating bread isn’t always about gluten itself; it can also relate to portion size, fermentation, fiber content, how processed the bread is, or what it’s combined with to make a meal,” Peterson explains. “Going gluten-free isn’t automatically necessary or beneficial for everyone.” It’s best to consult a dietitian or healthcare provider to get to the bottom of your discomfort.
Gluten-free bread vs. regular bread: Which is better for you?
The short answer: It depends. “If the gluten-free bread is made with whole grain flours that contain fiber, vitamins, and minerals, it will typically be a healthier and more filling option than refined white bread,” says Davis. “A thoughtfully made gluten-free bread can still be a good choice, but it usually requires more ingredient scrutiny and manipulation to match the nutritional benefits of whole grains.” Peterson recommends looking for a bread with two to three grams of fiber per slice that is made with mostly whole-food ingredients. “These breads tend to be more filling and support longer-lasting energy compared to conventional white bread, which is typically made from refined flour and offers very little fiber or nutritional value,” she explains.
On the other hand, if you tolerate gluten just fine, Davis and Peterson say that a regular whole wheat or whole grain bread is likely your healthiest option, thanks to the naturally higher protein, fiber, and micronutrient content. “Ultimately, the healthiest bread isn’t defined by whether it contains gluten,” Peterson says. “It’s the one made with higher-quality ingredients that your body digests well and that fits comfortably into the overall eating pattern that you can sustain.”
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