5 Easy-To-Bake Bread Recipes That Promote Gut Health and Regularity
And because we're supremely in favor of all things that do double duty—from makeup with skincare benefits to kitchen appliances that basically do your taxes—there's no denying the fact that serving a delicious homemade bread recipe that's also packed with gut health benefits is compelling.
“Bread has gotten a wrongfully bad rap from diet culture, but it offers many positive health benefits for your gut,” says Caroline Cederquist, MD, who is a board-certified family practice and functional medicine physician and the co-founder and chief medical officer of bistroMD. “The microorganisms that colonize the human gut, known as gut microbiota, play a central role in physiology and metabolism. For starters, wheat and rye-based breads contain fructan, which is a prebiotic or 'good' type of gut bacteria. Prebiotic foods are typically high in fiber and act as food for the gut microbiota and probiotics.”
Dr. Cederquist says that the fiber, prebiotics, and probiotics found in certain types of bread also improve digestion and help reduce symptoms related to digestive disorders. Moreover, "they offer anti-inflammatory properties, contribute to a stronger immune system, aid in heart health, and have even been found to positively affect mood and brain function."
Of course, not all bread is created equal. To that end, Dr. Cederquist recommends looking for breads with a rough and grainy texture. “This is often suggestive of less refined carbs and more complex carbs, which tend to provide greater amounts of fiber, vitamins, and minerals,” she says. Sourdough is another smart selection for gut health due to its natural probiotics that result from the process of fermentation. Finally, go for whole grain breads, especially when paired with heart-healthy proteins.
To help you bake the best gut-healthy bread recipes for your holiday table, we’ve rounded up just a few of our favorites below.
5 delicious gut-healthy bread recipes that will boost digestion and regularity
Good for Your Gut Nut Bread
This easy to make nut-based bread is not only packed with protein-rich nuts, but also full of fiber and healthy fats. Pair this with some probiotic-rich yogurt for the ultimate gut-healthy breakfast or snack.
Get the recipe: Good for Your Gut Nut Bread
Positive Gut Sourdough Bread
Sourdough bread as a whole tends to be better for your gut than standard bread. That’s because sourdoughs require a fermented starter, which can also help your body absorb the nutrients provided by the recipe, including magnesium, zinc, and iron.
Get the recipe: Positive Gut Sourdough Bread
This phenomenal gluten-free bread recipe is able to accommodate a wide range of dietary restrictions, including dairy, eggs, yeast, soy, and corn. Without these common allergens, your tummy is likely to stay happy.
Get the recipe: Gut-Friendly Bread
This healthy bread recipe uses—you guessed it—muesli as its main ingredient. That means that this fiber-rich loaf is great for your digestive system, and is also a great way to use up some of that leftover cereal you’re not sure what to do with.
Get the recipe: Muesli Bread
Whole Grain Seeded Bread
You need fewer than 10 ingredients and 30 minutes to prep this whole-grain bread, which is packed with gut-friendly nutrients. While the seeds and oats are optional, they make this bread a lot better for your tummy (and your tastebuds).
Get the recipe: Whole Grain Seeded Bread
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