Experts Reveal the Best Bread to Eat for Better Gut Health

Having a healthy gut helps support so many of the body’s systems and processes, from smooth digestion to a powerful immune system to a speedy metabolism. If you can include a food that’s good for your gut in every meal, you can help your body maintain these crucial systems. One easy way to do this, especially if you’re a fan of toasts and sandwiches, is to choose the right kind of bread. But which bread is best for gut health?

Meet the experts: Stephanie Crabtree, M.S., R.D., a registered dietitian based in Sarasota, Fla.; Rudolph Bedford, M.D., a gastroenterologist at Providence Saint John’s Health Center in Santa Monica, CA.

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.

“Bread can absolutely fit into a gut-healthy diet,” says Stephanie Crabtree, M.S., R.D., a registered dietitian based in Sarasota, Fla. “The 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.”

Research in the journal Medicine in Microecology 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 and inflammatory bowel disease.

Given how important fiber is for gut health, both Crabtree and Rudolph Bedford, M.D., a gastroenterologist at Providence Saint John’s 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’re 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. In other words, it makes the bread easier to digest.

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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. “It behaves more or less like a prebiotic,” he adds. This process also makes sourdough easier to digest for folks with digestive issues, such as irritable bowel syndrome, and it “may help produce a gentler blood sugar response after meals,” says Crabtree.

If you’re not a fan of the singular tastes and textures of Ezekiel and sourdough bread, Crabtree suggests trying out breads made with ancient grains. “Ancient grain breads made from varieties like einkorn, spelt, and Khorasan can be a great way to add diversity to your diet,” she says. “They provide fiber, vitamins, minerals, and unique plant compounds that support overall health and a healthy gut microbiome.”

Any bread made with whole grain or whole wheat flour is going to deliver a good dose of fiber, which is the key nutrient in bread that supports gut health. If you have a go-to variety made with minimal ingredients and additives that’s among the healthiest sandwich breads, feel free to stick with it. But if you’re considering branching out, Crabtree urges you to give either sprouted whole grain or sourdough a try. “These preparation methods help unlock nutrients, improve digestibility, and provide fiber that supports a healthy gut microbiome,” she says. Who knows? You may find a new favorite.