8 healthiest breads to support digestion

The healthiest type of bread may depend on your personal health needs. The germinated grain, the whole wheat, the rye and the leaven are among the best options, because they provide fibers and other nutrients that your body needs to stay healthy.

The germinated grain bread is made from whole grains that have been soaked until they start to germinate or germinate. Since germinated grain bread is made of whole grains, it provides more fibers, vitamins and minerals than white bread.

Germination increases proteins in certain whole grains and makes them easier to digest. It stimulates antioxidants and reduces “antinutrients” (such as phytats) which block the absorption of minerals. This can help your body absorb more calcium, iron and bread zinc.

Ancient research suggests that germinated grain bread can help support stable blood sugar by lowering the increase in glucose after eating and raising GLP-1. GLP-1 is a hormone that helps regulate blood sugar, slows down digestion and can make you feel full after meals.

A slice (40 grams) of pushed Ezekiel bread provides:

• Calories: 90
• Protein: 6 grams (g)
• Total fat: 1 g
• Carbohydrates: 16 g
• Fiber: 3 g, or 12% of the daily value (DV)
• Iron: 1.08 milligram (mg), or 6% DV

The whole wheat bread is made with wheat flour that holds the intact whole wheat core, including sound, endosperm and germ. The sound and germ, which are removed from white bread and other refined grains during treatment, are rich in fiber, iron and vitamins B.

Although some refined breads have certain vitamins and minerals added, they generally do not contain fibers. It has been shown that whole wheat fibers and other whole grains help reduce cholesterol levels and reduce the risk of heart disease. It is also important to maintain a healthy digestive system.

A slice (40 grams) of 100% whole wheat bread provides:

• Calories: 117
• Protein: 4.56 g
• Total fat: 1.87 g
• Carbohydrates: 20.6 g
• Fiber: 2.96 g, or 10.5% DV
• Iron: 1.04 mg, or 5.7% DV

Levain bread is made by fermenting yeast and lactic bacteria. This natural process increases the availability of nutrients and decomposes part of the gluten, a wheat protein and other grains that can be difficult to digest.

Fermentation also reduces FODMAP, which are short chain carbohydrates which are not well absorbed in the small intestine. As a result, sourdough can be easier to tolerate for people with gastrointestinal problems such as irritable colon syndrome (IBS).

A slice (59 grams) of sourdough bread based on enriched white flour provides:

• Calories: 188
• Protein: 7.67 g
• Total fat: 1.26 g
• Carbohydrates: 36.5 g
• Fiber: 1.8 g or 6.4% DV
• Iron: 2.28 mg or 13% DV

Multigrain bread is made from a combination of grains, including wheat, oats and barley. When these grains are whole grains, bread is rich in fiber, protein and other significant nutrients.

However, not all multigrain breads are the same. Some are made with white flour mainly refined with a pinch of seeds. This can reduce its nutritional value. Look for the breads made with 100% grains for the most health benefits.

A slice (43 grams) of multigrain bread provides:

• Calories: 114
• Protein: 5.74 g
• Total fat: 1.82 g
• Carbohydrates: 18.6 g
• Fiber: 3.18 g, or 11.3% DV
• Iron: 1.08 mg or 6% DV

The rye bread is darker in color and has a more intense earthy flavor than wheat bread. It can be made from pure rye flour, but most of the versions purchased in stores combine the rye and wheat flour. Like the other whole grains, the rye is rich in fiber. The data suggest that, compared to wheat bread, rye bread can have less effect on blood sugar after meals. However, more research is required.

A slice (43 grams) of rye bread provides:

• Calories: 111
• Protein: 3.66 g
• Total fat: 1.42 g
• Carbohydrates: 20.8 g
• Fiber: 2.49 g, or 8.8% DV
• Iron: 1.22 mg or 6.7% DV

Lin bread is generally made from whole grain flour with additional linen seeds. Linen seeds are rich in alpha-linolenic fiber and acids (ALA), an omega-3 fatty acid in heart health. They are also rich in antioxidants like Lignans, which can help protect from cell damage and inflammation.

A slice (40 grams) of multigrain bread with flax seeds provides:

• Calories: 100
• Protein: 4 g
• Total fat: 1.5 g
• Carbohydrates: 19 g
• Fiber: 3 g or 11% DV
• Iron: 1 mg or 6% DV

Oat bread is made from a combination of oat and whole wheat flour. Oat is a great source of fiber. They are particularly high in a soluble fiber called beta-glucane, which blocks the absorption of cholesterol. An older study has revealed that adding bread oats can help reduce cholesterol in people with a high increase in cholesterol.

A slice (43 grams) of oat bread provides:

• Calories: 129
• Protein: 4.01 g
• Total fat: 2.1 g
• Carbohydrates: 23.2 g
• Fiber: 1.89 g, or 6.8% DV
• Iron: 1.29 mg or 7.1% DV

Gluten -free bread is necessary for people with celiac disease or gluten sensitivity. These breads are made from gluten -free grains such as rice, millet or quinoa. Although some gluten -free breads are highly processed and low in fibers, those made with whole grains can always be a nutrient -rich option.

A small slice (25 grams) of gluten -free bread based on tapioca starch and brown rice flour provides:

• Calories: 77.2
• Protein: 1.81 g
• Total fat: 2.34 g
• Carbohydrates: 12.3 g
• Fiber: 1.22 g or 4.3% DV
• Iron: 0.19 mg, or 1% DV

Nutrition can vary between brands. Reading the label can help you decide which bread is the healthiest choice. Whether it is the rye, the multigrain or the leaven, here are some elements to look for:

• Made with 100%whole grains: Make sure the first ingredient is “whole wheat flour” or another whole grain. If the label says enriched flour, it is refined.
• High in fiber: Aim at least 3 grams of fiber per slice. Keep in mind that thin breads can have less by edge, but can always be comparable when you consider the size.
• Protein content: Choose breads with 3 to 6 grams of protein per slice to help you stay full longer.
• Low in added sugar: Bread, including whole grain varieties, can be a source of sugar added. Choose low added sugar breads, ideally with less than 2 grams per slice.