Bread is a staple in many diets, but not all breads are created equal. While some types can be part of a healthy, balanced diet, others might be contributing to feelings of sluggishness, bloating, and discomfort. Here are 12 everyday breads that might be the culprits behind those not-so-great digestive symptoms. Keep an eye out, as making a few simple swaps can lead to a lighter, more energized feeling throughout your day, and could help improve your overall digestive health as well.
White Bread
Made with refined flour, white bread can spike your blood sugar levels and leave you feeling sluggish after you eat. The lack of fiber and nutrients means it digests quickly, often resulting in bloating and fatigue. Choosing whole-grain alternatives can provide a slower, steadier release of energy and help keep you feeling lighter.
Croissants
While delicious, croissants are often made with refined flour and high amounts of butter, which can be heavy on the stomach. The combination of refined flour and high-fat content can cause sluggishness and bloating, especially if consumed in excess. Opting for lighter, whole-grain pastries may leave you feeling less weighed down.
Bagels
Bagels, particularly the store-bought kind, are made with refined flour, which is low in fiber and can lead to bloating. The dough is often dense and heavy, and eating one on an empty stomach can cause discomfort or sluggishness as your body tries to digest it. Try switching to whole grain or sprouted bagels for a more satisfying and lighter alternative.
White Sandwich Bread
Most commercial white sandwich bread is made with refined flour, which lacks the fiber needed for healthy digestion. Without fiber, white bread is digested quickly and can leave you feeling bloated and tired. Whole-grain versions of sandwich bread provide more fiber and nutrients to keep you feeling full and energized for longer.
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Garlic Bread
While the garlic and butter topping might be tempting, garlic bread made from white bread can be difficult to digest for some people. The combination of refined carbs and heavy fats can lead to bloating and sluggishness. Opting for whole-grain or even gluten-free bread with a lighter spread can make a difference.
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Ciabatta
Ciabatta is another type of white bread made from refined flour. Though it’s crispy on the outside and soft on the inside, it lacks the fiber content of whole-grain options. The high glycemic index can cause blood sugar spikes, leading to sluggishness and potential bloating. Choose whole wheat or sprouted bread instead for a healthier alternative.
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Soft Rolls
Soft dinner rolls often use refined white flour, which can cause blood sugar fluctuations and digestive discomfort. The refined flour is quickly absorbed by the body, leading to feelings of sluggishness. Whole-grain or sourdough rolls can provide more nutrients and fiber, helping you feel more energized after your meal.
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Flatbreads
Flatbreads are often made from refined flour, which is low in fiber and can result in bloating and sluggishness. Depending on the toppings, they can be heavy on the stomach, especially when paired with cheese or meats. Choosing whole-wheat or gluten-free flatbreads can help mitigate these symptoms and provide a lighter alternative.
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English Muffins
The traditional English muffin is made from refined flour, which may not sit well with everyone’s digestive system. The dense texture and lack of fiber can contribute to bloating and sluggishness. Choosing whole grain or sprouted English muffins can provide a more nutritious, less bloating alternative.
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Pizza Dough
While pizza dough is delicious, it’s often made with refined flour, which is low in fiber and can lead to bloating. The high glycemic content of the dough can cause spikes in blood sugar, leading to a feeling of sluggishness after consumption. Look for whole wheat or cauliflower-based crusts for a lighter, healthier pizza experience.
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Sourdough Bread
While sourdough is often considered healthier than other white breads, it can still cause bloating for some people. The fermentation process that gives sourdough its tangy flavor can lead to the production of gas in your digestive system, causing bloating. If sourdough causes discomfort, try choosing gluten-free or whole-grain alternatives.
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Pretzels
Pretzels, especially the soft variety, are made from refined flour and lack the fiber needed for smooth digestion. They can cause a blood sugar spike followed by a crash, leading to feelings of sluggishness and bloating. Choosing whole grain or pretzels made from alternative flours like almond or chickpea flour can reduce these uncomfortable symptoms.
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While bread is a beloved comfort food, many types of bread made from refined flour can cause sluggishness, bloating, and digestive discomfort. By opting for whole-grain, sprouted, or gluten-free alternatives, you can still enjoy your favorite breads without the uncomfortable side effects. A simple switch can lead to better digestion and more energy throughout the day.
Disclaimer: This list is solely the author’s opinion based on research and publicly available information.
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