Look for breads that are high in fiber and made with all-natural whole grains.
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A diet rich in anti-inflammatory foods can heal your gut and provide relief from symptoms of irritable bowel syndrome, autoimmune diseases and even arthritis. By consuming anti-inflammatory breads rather than refined grains, you can begin to feel better almost immediately.
Look for breads that are high in fiber and made with all-natural whole grains. These are better for your digestive system and slower to convert to sugar in the bloodstream.
Anti-Inflammatory Grains
When it comes to grain-based foods like bread and pasta, not all types are created equal. Unfortunately, processed foods have become a mainstay in modern society — and while they may be convenient, they often lack nutritional value. Refined grain products like white bread, traditional pasta, cake, cookies, cereal and white rice are all made up of simple carbohydrates.
Refined grains have removed the bran and germ of the original grain, leaving only the endosperm to be consumed. This strips the grain of most of its natural vitamins and minerals and makes it very quick to break down in the body. Refined grains convert almost immediately to sugar in the bloodstream, which can spike blood sugar and inflame the gut.
Instead, you'll want to look for products that are made with whole, anti-inflammatory grains and complex carbohydrates. A complex nutritional profile will not only add more flavor, but it will also provide your body with a better array of vitamins and minerals.
To assure that you're buying a product with at least half a serving of whole grains, look for the whole grain stamp by the Whole Grains Council, a nonprofit that advocates for higher consumption of whole grain products.
You can also look for words like "whole grain," "stoneground" and, of course, brown rice and oatmeal. These anti-inflammatory foods contain all parts of the grain and are less likely to convert directly to sugar in your body. They also contain essential vitamins and minerals that contribute to your overall health.
Is Sourdough Bread Anti-Inflammatory?
Another option if you're looking for anti-inflammatory grains is sourdough bread. Since sourdough is created through fermentation, its vitamins are richer and more easily digested. It's low-glycemic, meaning it won't spike your blood sugar, and it also contains prebiotics that form during the fermenting process. This means it's easier on your body to digest without sacrificing nutritional value.
Sourdough bread also contains no artificial additives and a lower amount of gluten than many other breads, making it a good option for people with a mild gluten insensitivity (though it should not be consumed by people with celiac disease). While it shouldn't be consumed in excess (because overdoing carbs can create blood sugar issues), it's a great option that probably won't wreak havoc on your digestive system.
Other Anti-Inflammatory Breads
Sourdough isn't the only option if you're looking for anti-inflammatory foods but still want to eat bread. The Arthritis Foundation lists rye bread and millet as two varieties that work well for anti-inflammatory diets.
Rye bread is anti-inflammatory because it is high in fiber, which slows the absorption of sugar into the bloodstream. Millet is also nutrient rich and full of fiber (plus, it's naturally gluten-free). Both of these ingredients are commonly found in breads, especially multigrain and all-natural varieties.
Another way to eat healthier breads is to look for brands made with sprouted grains. These are made by soaking the grains until they begin to sprout, then mashing and cooking them to include in breads and pastas. According to Harvard Health, this method of preparation increases the ease of absorption of the vitamins and minerals present in the grain. Since the sprouting process breaks down the starch in the grain, it also makes it easier for the body to digest.
Are Gluten-Free Grains Better?
Many people with IBS or other digestive issues may experience a sensitivity to wheat or gluten. If this is the case, you could benefit from eating fewer gluten-containing products, which will help your stomach heal from previous inflammation and irritation.
But not all gluten-free grains are created equal. If you replace gluten-containing foods with refined, simple gluten-free grains, you aren't reaping any major health benefits. Gluten-free refined snacks and sugars are still likely to cause some inflammation in your gut, and they're unhelpful for anyone trying to lose weight.
If you're planning to switch over to gluten-free breads, look for varieties containing grains like quinoa, oats, buckwheat, amaranth and millet — all of which are naturally gluten free. Just like with gluten-containing whole grain breads, you're better off if you choose anti-inflammatory breads with a complex nutritional profile and without added sugars or unnatural binding ingredients.
You can, of course, make your own bread if you want to be sure of its nutritional profile. Use recipes that require unprocessed whole grains with a variety of vitamins and minerals, and soak your grains beforehand to make them easier for your body to digest.
Dealing With IBS
The root cause of gastrointestinal issues can be difficult to pinpoint in many cases. If you're experiencing traditional symptoms of irritable bowel syndrome, the best thing you can do is increase the amount of fiber you're consuming daily. Fiber helps your body break down and process foods more easily, so your digestive system can work smoothly and without pain.
It also helps some people to lower their fat intake and to eat smaller meals throughout the day, notes the Cleveland Clinic. When you're consuming bread, sweets and pasta, try to steer clear of anything without a high serving of fiber to offset the carbohydrate count. You can still enjoy bread as part of a healthy diet, as long as it includes whole grains and a diverse array of vitamins and minerals.
And as always, talk to your doctor if you're experiencing symptoms you can't solve on your own. Gastrointestinal problems can come about for a variety of reasons, and it may require the help of a professional to reset your diet in a way that works for you.
FAQs
Whole grains:Oatmeal, brown rice, whole-wheat bread, and other unrefined grains tend to be high in fiber, and fiber also may help with inflammation.
Is bread OK for inflammation? ›
Foods that cause inflammation
Try to avoid or limit these foods as much as possible: refined carbohydrates, such as white bread and pastries. French fries and other fried foods. soda and other sugar-sweetened beverages.
Is Ezekiel bread anti-inflammatory? ›
Ezekiel Bread Benefits
Aside from the benefits of eating 100% whole grains—such as improving heart health, lowering diabetes risk and reducing inflammation—Food for Life uses sprouted grains in most of their bread, which might add some additional nutrition to their products.
Can you eat whole wheat bread on anti-inflammatory diet? ›
If you're a fan of whole grains and wonder which you should choose to include as a part of an anti-inflammatory diet, there's no wrong choice! Oatmeal, brown rice, whole grain wheat bread, barley, buckwheat, bulgur and millet are all exceptional options.
Is 100% whole wheat bread inflammatory? ›
Whole grain foods are rich in nutrients, dietary fibre, a range of antioxidants, and phytochemicals, and may have potential to act in an anti-inflammatory manner, which could help impact chronic disease risk.
Is sourdough bread OK for inflammation? ›
Sourdough is one such bread which is recommended due to its anti-inflammatory grains. The bread is created through fermentation making its vitamins easier to digest. Sourdough is also low-glycaemic meaning it won't spike a person's blood sugars and also contains prebiotics which form during the fermenting process.
What brand of bread is the healthiest? ›
The 10 Healthiest Sliced Bread Brands
- Ezekiel. Ezekiel's 4:9 Sprouted Whole Grain Bread has been one of Nutritious Life founder Keri Glassman's favorites for ages. ...
- Dave's Killer Bread. ...
- Bread Alone. ...
- Rudi's. ...
- Alvarado Street Bakery. ...
- ROYO Bread. ...
- Manna Organics. ...
- Simple Kneads.
Rye bread has been linked to many potential health benefits, including weight loss, reduced inflammation, better blood sugar control, and improved heart and digestive health.
What food gets rid of inflammation? ›
Studies suggest that some foods can help decrease chronic inflammation. These include olive oil, as well as certain berries and fruit, vegetables, spices, and fish.
...
13 of the Most Anti-Inflammatory Foods You Can Eat
- Berries. ...
- Fatty fish. ...
- Broccoli. ...
- Avocados. ...
- Green tea. ...
- Peppers. ...
- Mushrooms. ...
- Grapes.
Which bread is the most anti-inflammatory? The Arthritis Foundation lists rye bread and millet as two varieties that work well for anti-inflammatory diets. Rye bread is anti-inflammatory because it is high in fiber, which slows the absorption of sugar into the bloodstream.
Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory. Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases.
Are potatoes inflammatory? ›
Nightshade vegetables, such as potatoes, tomatoes, and eggplants, contain solanine. This substance may increase the leakiness of the intestines and affect the gastrointestinal microbiota, indirectly increasing the inflammation relating to arthritis.
What carbs don't cause inflammation? ›
Eat plenty of whole grains and vegetables.
Whole grains have more fiber than refined carbohydrates, which can actually help prevent inflammation. They also have less sugar. And vegetables like peppers, tomatoes, squash and dark leafy greens are high in antioxidant vitamins and low in starch.
What is the number 1 inflammatory food? ›
The five types of foods that cause inflammation include:
- Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats.
- Refined grains, including white bread, white rice, pasta and breakfast cereals.
- Snack foods, including chips, cookies, crackers and pastries.
- Sodas and other sweetened drinks.
Oatmeal has anti-Inflammatory properties.
Oats boast 24 phenolic compounds — plant compounds that have antioxidant properties. One antioxidant group called avenanthramides are found almost exclusively in oats and help reduce inflammation and protect against coronary heart disease.
What grains should I avoid for inflammation? ›
Pro-Inflammatory Grains
When considering your options at the grocery store, avoid refined grains. Not only are these highly processed grains limited in nutrition but they can also worsen inflammation throughout the body. Examples of foods made with refined grains are white bread, white rice, cookies and cakes.
What bread is best for arthritis? ›
Whole Grains May Help You Lose Weight and Lessen Pain
In addition, a diet rich in whole grains has also been linked to better weight control, which can help reduce pain and symptoms of RA. So, switch from white bread to whole wheat, and from regular pasta to whole grain, Sandon says.
What in bread causes inflammation? ›
Wheat gluten
Like dairy products, whole-wheat products can be part of a healthy diet. However, a protein found in wheat, called gluten, is associated with inflammation and joint pain in certain individuals.
Are bagels inflammatory? ›
Refined carbohydrates like sugars, white rice and refine or enriched flours, which are found in pizza crusts, bagels, most breads, crackers, packaged cereals, cookies, cakes, etc., actually lead to inflammation.
What flour is anti-inflammatory? ›
Buckwheat flour.
Buckwheat flour is a good source of fiber and protein as well as some micronutrients like manganese, magnesium, and iron. It has some anti-inflammatory and anticancer properties. It may also promote healthy bacteria in the digestive system.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
Is Ezekiel bread the healthiest bread? ›
Ezekiel bread is a nutritious bread made of whole grains and legumes. It does not contain refined flour or sugar. Ezekiel bread is about as nutrient-dense as a bread gets.
What can I eat instead of bread? ›
Here are some bread substitutes to try
- Corn, reduced-carb or whole-grain tortillas.
- Cheese wraps or cheese slices.
- Coconut wraps.
- Cauliflower bread.
- Cucumber slices.
- Sweet potato slices.
- Bell pepper slices.
- Portobello mushrooms.
* Popcorn. Great for "movie nights,' popcorn's antioxidants and anti-inflammatory properties also make it a good anytime snack. * Nuts and Seeds. Almonds, walnuts, hazelnuts and sunflower seeds all contain vitamin E, which can help reduce joint pain and cramps.
Is rice an inflammatory? ›
Refined carbohydratesFoods that contain flour, such as breads and crackers, and foods such as white rice and instant mashed potatoes are high-glycemic foods that cause inflammation.
Is mayonnaise an inflammatory food? ›
Omega-6 fatty acids – Mayonnaise, peanut oil and salad dressing are culprits when it comes to fatty acids, which can stimulate inflammation.
What drinks cure inflammation? ›
Orange, tomato, pineapple and carrot juices are all high in the antioxidant, vitamin C, which can neutralize free radicals that lead to inflammation. Tart cherry juice has been shown to protect against gout flares and reduce OA symptoms.
What is the fastest way to flush inflammation? ›
To reduce inflammation fast, limit your intake of sugar and processed foods. Perhaps, more importantly, though, pursue exercise, stress-reducing behaviors, a good night's sleep, and a diet full of colorful, anti-inflammatory foods.
What is the most powerful natural anti-inflammatory? ›
Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements.
Is gluten free bread less inflammatory? ›
If you replace gluten-containing foods with refined, simple gluten-free grains, you aren't reaping any major health benefits. Gluten-free refined snacks and sugars are still likely to cause some inflammation in your gut, and they're unhelpful for anyone trying to lose weight.
"Wheat bread made with 100 % whole wheat is not inflammatory for most individuals who do not have a gluten allergy or intolerance. However, white wheat bread is made with refined carbohydrates which are highly inflammatory and harmful to overall health when consumed on a regular basis."
Is multi grain bread inflammatory? ›
In people who do not have celiac disease, grains do not cause inflammation or damage the gut – if they are consumed in whole or cracked form.
What is inflammatory bread? ›
Wheat gluten
Like dairy products, whole-wheat products can be part of a healthy diet. However, a protein found in wheat, called gluten, is associated with inflammation and joint pain in certain individuals.
What pasta is anti-inflammatory? ›
Choose whole wheat pasta, bean or lentil pasta, rice noodles, bean thread noodles, and whole wheat/buckwheat noodles like Japanese Udon and Soba.
Which grain is the least inflammatory? ›
Choose mostly whole grains as opposed to foods made from refined flours. Whole grains include millet; basmati, brown or wild rice; quinoa; amaranth; flax; wheat berries; barley; steel cut oats and buckwheat.
Is cheese OK on anti-inflammatory diet? ›
Based on the body of science, dairy foods like milk, yogurt and cheese do not cause inflammation and can be a part of anti-inflammatory diets.
Does Oatmeal cause inflammation? ›
Oatmeal has anti-Inflammatory properties.
Oats boast 24 phenolic compounds — plant compounds that have antioxidant properties. One antioxidant group called avenanthramides are found almost exclusively in oats and help reduce inflammation and protect against coronary heart disease.
Is pasta an inflammatory food? ›
The five types of foods that cause inflammation include: Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals.
