Bread has had a bad rap lately, but some loaves are bursting with health benefits. We separate the wheat from the chaff

by RUTH TIERNEY

Sourdough

Best for gut health and avoiding ‘bread bloat’

Sourdough may be pricey, but health-wise you’re getting a lot of bang for your, er, dough. While a standard supermarket loaf is made using the Chorley wood Bread Process (with industrial yeast for a quick rise, and zero fermentation time), sourdough is made from a ‘starter’ (a flour/water mix, rich in good bacteria) and allowed to ferment for up to 36 hours. This is when the magic happens, says Dr Lucy Williamson (lwnutrition.co.uk). ‘During fermentation, the live bacteria in the starter digest the starch in the dough, which breaks down much of the gluten,’ she says. ‘This makes sourdough much easier to digest. People who experience bloating after eating standard bread can often tolerate sourdough.’

While live bacteria in the starter are destroyed during baking, beneficial chemicals made by the bacteria during fermentation survive. ‘These postbiotics aid digestion and nurture our gut microbiome,’ adds Dr Williamson.

A study by the University of Reading found that IBS sufferers had more healthy gut bacteria and significantly less bloating and gas for 24 hours after eating sourdough than after eating mass-produced bread.

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Soda bread

Best for yeast intolerance

‘When people feel unwell after eating bread, they often blame gluten, but many times it’s due to a yeast intolerance,’ says nutritional therapist Lucia Stansbie ( foodpowernutrition. com). ‘Soda bread is a good choice as baking soda is used instead of yeast, causing less bloating.’ That’s not the only health credential of the Irish loaf, says Dr Williamson. ‘Soda bread is traditionally made using wholemeal flour and often contains a fair amount of oats, which are fibre-rich so good for our digestion and to help balance blood cholesterol.’

Rye bread

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Best for lowering cholesterol and inflammation

The health benefits of dark rye and pumpernickel breads are indisputable, says Stansbie. ‘Rye contains less gluten than standard wheat bread, it’s higher in fibre, and is rich in B vitamins and zinc. It also promotes good bacteria in the gut that produce the short-chain fatty acid butyrate. Butyrate has a positive impact on metabolism and can lower inflammation.’