Most of us all love bread and eat it on a regular basis, if not daily. But, what effect does bread have on our gut and digestion? Does it make you poop more? I’ve done my research and here is what I discovered.
According to MedicalNewsToday, white bread is low in fiber, meaning it is best to eat if you are experiencing loose stools or diarrhea as it will harden the stools. Eating too much bread can actually cause constipation. Adversely, whole wheat bread is packed with insoluble fibers, so eating this will help your body eliminate stools, helping you to poop more.
Keep reading to find out more about the best bread to eat to make you poop more.
Best Bread To Eat To Make You Poop More
01. Whole-Grain Rye Bread
Rye bread is a traditional bread throughout the world, particularly Europe. It is popular due to the fact that it is very rich in essential dietary fibers. In fact, according to PubMed, two slices of whole-grain rye bread contains approximately four grams of dietary fiber, meeting 15% of your total daily requirements.
Bear in mind that some brands may contain more than this, so always check the label! Research has also discovered that rye bread is even more effective than laxatives or normal wheat bread when it comes to combating constipation. Incredible, right?
The main component of the dietary fiber found in rye is called Arabinoxylan. This works by helping the food move smoothly through the intestine.
Arabinoxylan, the main component of dietary fiber in rye, helps keep food moving through the intestine.
In another study conducted, 51 adults suffering from constipation investigated the effects of consuming 8.5 ounces (240g) of rye bread on a daily basis.
The participants who consumed the rye bread indicated a 23% decrease in their intestinal transit period, on average, compared to the participants who consumed wheat bread only. Additionally, they also noticed softened stools and increased frequency and ease of passing the stools.
Rye bread can be eaten in place of normal white wheat bread, and it is usually much darker and denser when compared with regular bread, with a stronger flavor.
02. Ezekiel Bread
If you have never heard of this type of bread before, you’re not alone! This bread is most probably the healthiest bread you can possibly find! It is a type of sprouted bread, made from a variety of legumes and whole grains that have begun germinating.
In comparison to normal bread, usually made from refined wheat flour, this bread is a whole lot richer in nutrients and fiber. Ezekiel bread sets itself apart from the rest due to the fact that it has absolutely no added sugar whatsoever.
It is also made from organic, sprouted whole grains. The process of sprouting changes the composition of the grains significantly. When comparing it to most commercial breads, Ezekiel bread contains many different types of healthy grains and legumes, such as:
- 4 types of cereal grains
- Wheat
- Millet
- Barley
- Spelt
- 2 types of legumes
- Soybeans
- Lentils
All of the above are grown organically and allowed to fully sprout before they are harvested, combined, and baked to produce the final product. Wheat, barley, and spelt all contain gluten, so if you suffer from celiac disease or an intolerance to gluten, you may want to steer clear of this bread.
The sprouting process induces biochemical processes tat reduce antinutrient levels in the grains, and these prevent the absorption of nutrients. This is why Ezekiel bread is such a special type of bread!
“Sprouting reduces antinutrient levels in grains. Antinutrients are substances that can prevent the absorption of nutrients.”
Healthline
Insider Tip: While fiber is really good for you, it is really important that you are also drinking sufficient quantities of water. Fiber can help bulk up and soften your stools, but if you aren’t drinking enough liquids, this may make it even more difficult to go.
How Do Processed Grains Affect Our Bowel Movements?
According to MedicineNet, bread can help you regulate your bowel movements, but this depends entirely on the type of bread you consume. For instance, white bread (a processed grain) can actually be the cause behind constipation, and make the situation even worse!
White bread is a processed grain, meaning that it is relatively low in fiber, meaning it is likely to cause constipation. This is due to the fact that the naturally occurring bran and germ parts of the grain are removed during the processing.
“Processed grains and their products, such as white rice, white pasta, and white bread, contain less fiber than whole grains, making them generally more constipating. .”
Healthline
In fact, many studies have linked a high fiber intake to a much lower risk of constipation. A recent study reported a 1.8% lower likelihood of constipation for every extra gram of fiber consumed daily.
Therefore, if you are often suffering from constipation, you may want to cut down on your processed grains such as white bread. It is a much wiser choice to stick to bread that has not been overly processed and still contains fiber and nutrients that can help keep you regular and avoid bloating.
With that being said, keep reading to learn which is the best bread for a healthy gut and bowel movements!
Could Gluten Be Causing Your Constipation?
According to Healthline, gluten is found in almost all types of bread and carbohydrates and is a protein found in wheat, rye, and barley. Gluten doesn’t actually cause constipation in everyone, but it can cause complications for those who have a sensitivity or allergies to it.
And mentioned earlier, Celiac disease (an autoimmune disorder) can also be a cause for a bad reaction to glucose. However, if you do feel that you have a non-celiac gluten sensitivity, then it is advised to speak to your doctor.
The good news is that there are plenty of alternatives you can eat if your body cannot process gluten, so keep reading to find out!
What Bread Should I Eat If I Have a Gluten Intolerance?
For many people whop have recently discovered they may be gluten-intolerant, this can be very difficult, especially if you have always consumed bread as part of your daily diet.
Sourdough bread is a type of bread that can be used as a substitute for regular bread, but it is also important to note that sourdough can still contain some gluten, although it is in very small quantities.
My best advice would be to opt for gluten-free sourdough, which are made from gluten-free flours such as rice, sorghum, or teff. The FDA has requires all products that are labeled as gluten-free to have a gluten content of no more than 20 parts per million.
Always remember that if the bread you are consuming contains wheat, rye, or barley, it will also contain gluten, so always check the label carefully and make sure the bread is made from gluten-free grains.
Related Questions
What other side effects does bread have on health?
While I always recommend everything in moderation, eating too much bread can be really detrimental to your health. A diet high in simple carbohydrates such as processed white bread can lead to weight gain over time, as well as a higher risk for many chronic conditions. These include diabetes, heart disease, and other lifestyle-related conditions.
How much bread should I be eating per day?
Men and women between the ages of 19 and 50 are recommended to consume 6 servings of grains per day. To help you put that into perspective, one serving is equivalent to one slice of bread, half a bread roll, or half a cup of cooked grains such as rice, pasta, or quinoa.
