Bread is a critically important food staple globally and is an excellent source of carbohydrates, which your body easily converts into energy. It's easy to produce, usually inexpensive, and many cuisines have specialty breads ranging from flatbreads like pita to large, knotted loaves covered in seeds. Brown and wholemeal breads can be surprisingly nutritious, containing essential vitamins, minerals, and a good amount of dietary fiber.
However, modern diets full of highly processed foods have led to an increasing number of people suffering from acid reflux and GERD. The primary symptom of both is heartburn, a burning sensation in the middle of the chest that is always unpleasant and can be debilitating for some. To avoid triggering their heartburn, many acid reflux and GERD sufferers follow a diet low in acidic foods. These diets can be tricky, as followers must know the acidity of common foods and how each affects their symptoms.
Everyone's symptom triggers are different, and what may be benign for some people may cause severe heartburn in others. Some acid reflux and GERD sufferers report that eating too much bread gives them heartburn. But why is this so?
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Why Does Bread Cause Heartburn?
Bread, especially white bread, contains carbohydrates that are difficult to digest, stimulating gastric acid production and making acid reflux more likely.
Likewise, most bread contains gluten, a protein that also digests slowly.
Don't know what to drink? Check out these articles: 20 Most and Least Acidic Juices and 20+ Alcoholic Drinks Ranked by Acidity Level
What Is the pH of Bread?
Most types of bread are slightly acidic, with pH levels ranging from 5.00 to 6.53. However, they're also acid-forming, meaning they stimulate the production of stomach acids, potentially triggering heartburn.
However, some types of bread, particularly whole-grain, contain fiber, which soaks up excess stomach acid. Whole-grain bread is also more nutritious than white, so they are a better choice for all, not just those with stomach issues.
Is Bread Healthy?
Whole-grain bread is healthier than white, as they contain more fiber that feeds good gut bacteria, preventing inflammation and reducing your risk of developing type 2 diabetes.
Fiber also keeps you feeling full longer after eating, aiding healthy weight control. Studies show that weight gain can lead to severe acid reflux.
White bread is also high in gluten, which is difficult to digest and can trigger acid reflux symptoms. For those with celiac disease, gluten damages their intestines and hampers nutrient absorption.
Some bread may contain antinutrients, which reduce your body's ability to absorb nutrients.
White bread contains a compound that prevents iron, zinc, magnesium, and calcium absorption.
For most people who follow a healthy, balanced diet, this shouldn’t be a problem, but vegans and vegetarians may need to supplement these minerals.
One slice of white bread contains around 67 calories, mostly from carbohydrates like starch, which is difficult to digest.
Can You Make Bread Easier on Your Digestive System?
Healthier types of bread, such as sourdough or whole-wheat, are generally easier to digest. They're also more nutritious, containing minerals that protect your digestive system from inflammation.
Eating bread with healthy fats and protein, avocado, or nut butter, may also add nutrients that help prevent heartburn.
Which Breads Don't Cause Heartburn?
Eating whole-wheat bread results in a lower risk of developing acid reflux. Studies show that those with acid reflux benefit from adding whole grains like rice or wheat to their diets.
Whole-grain bread is more nutritious, containing selenium, thiamin, manganese, magnesium, and niacin.
These nutrients help protect your digestive system from damage and inflammation, reducing the likelihood of triggering heartburn.
Homemade bread is an excellent alternative to overly processed store-bought bread, as you can use the healthiest, least-acidic ingredients and avoid adding anything that triggers your heartburn.
Here's the bread maker I'm using. It takes up a minimal amount of space in the kitchen and is extremely easy to use.
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Don't know what to drink? Check out these articles: 20 Most and Least Acidic Juices and 20+ Alcoholic Drinks Ranked by Acidity Level