Bloated After Eating Bread? Here's Why and How To Avoid It
- Gluten intolerance or sensitivity is one of the most typical causes of bloating after consuming bread.
- The presence of FODMAPs in bread may also contribute to bloating.
- Breads contain a lot of carbohydrates, which gut bacteria can ferment into sugars and cause gas and bloating.
People all over the world have enjoyed bread for centuries as a staple food. But some people may feel bloated after eating bread. You're not the only one if you've ever gone through this. After consuming bread, many people experience bloating, which has many possible causes. In this article, we'll examine the causes of bloating related to bread as well as some preventative measures. We can help you whether you're sensitive to gluten or just want to enjoy bread without getting sick. So let's get going and discover how to permanently say good-bye to bloating after eating bread!
What causes bloating after eating bread?
1. Gluten intolerance and sensitivity
Gluten intolerance or sensitivity is one of the most typical causes of bloating after consuming bread. Wheat, barley, and rye, which make up the majority of the ingredients in bread, all contain the protein known as gluten. Gluten-containing foods trigger an immune response in people who have gluten sensitivity or intolerance, which leads to gut inflammation. Bloating, gas, diarrhea, and other digestive symptoms might result from this.
The prevalence of celiac disease, an autoimmune disorder in which the small intestine is attacked by the body's immune system after ingesting gluten, is thought to be around 1%. Non-celiac gluten sensitivity, a condition in which people experience symptoms similar to celiac disease but without the same immune response, may, however, affect a lot more people. It's important to discuss your suspicions with your doctor and get tested to confirm the diagnosis if you believe you may be sensitive to or intolerant to gluten.
2. FODMAPs in bread
The presence of FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) in bread may also contribute to bloating. FODMAPs are a class of carbohydrates that are poorly absorbed in the small intestine and can be fermented by gut bacteria, resulting in gas production and bloating. FODMAPs are abundant in wheat and other bread-making grains, especially fructans, an oligosaccharide.
After consuming bread or other high-FODMAP foods, those who are sensitive to them might experience bloating and other digestive symptoms. These symptoms might be lessened by a low-FODMAP diet, which involves avoiding foods high in FODMAPs. To ensure you are getting all the nutrients you require while following a low-FODMAP diet, it is crucial to consult a dietitian or other healthcare professional.
3. Carbohydrates in bread
Finally, bread's carbs may also make you feel bloated. Bread typically contains a lot of carbohydrates, which gut bacteria can ferment into sugars and cause gas and bloating. This is especially true for refined carbohydrates, like white bread, which quickly break down into glucose and can result in a sharp increase in blood sugar levels.
Consuming too many carbohydrates, especially refined ones, can result in weight gain and other health problems. Choosing bread with a lot of fiber and whole grains can slow down the digestion of carbohydrates, resulting in a more gradual rise in blood sugar levels and less bloating.
How to avoid bloating after eating bread
There are several things you can do to lessen your symptoms if you frequently experience bloating after eating bread. Here are some pointers:
1. Best types of bread for people prone to bloating
When it comes to bloating, not all bread is created equal. Some bread varieties may be less likely to result in bloating and are easier to digest than others. Here are some of the best bread varieties for those who are prone to bloating:
- Sourdough bread: Sourdough bread is made from a fermented dough that contains lactobacilli and other healthy bacteria. The bread's gluten and some of its carbohydrates are broken down during the fermentation process, making it easier to digest. Additionally, sourdough bread has a lower glycemic index than other varieties of bread, which means it won't cause a sharp increase in blood sugar levels.
- Sprouted grain bread: Sprouted grain bread is made from grains that have been sprouted, which aids in the breakdown of some of the gluten and carbohydrates in the bread. Compared to other types of bread, sprouted grain bread has higher levels of protein and fiber, which can keep you feeling satiated and full.
- Whole grain bread: Whole grains, which include the bran and germ, are used to make whole grain bread. Because of this, whole grain bread has a higher content of fiber and nutrients than refined bread, which can slow down the digestion of carbohydrates and lessen bloating.
2. Gluten-free bread options
There are numerous gluten-free bread options available if you are sensitive to or intolerant to gluten. However, not all gluten-free bread is created equal, and some may still contain significant amounts of FODMAPs or other ingredients that can lead to bloating. Here are some recommendations for selecting gluten-free bread that won't likely result in bloating:
- Look for bread made with whole grains like brown rice, quinoa, or sorghum. Compared to wheat and other grains used to make traditional bread, these grains have lower FODMAP concentrations.
- Avoid bread that contains high-FODMAP ingredients like honey, agave, or inulin.
- Pick bread with a lot of fiber and protein to help slow down the digestion of carbohydrates and lessen bloating.
3. Other tips to reduce bloating
You can do the following things to lessen bloating after consuming bread, in addition to making the right bread selections:
- Eat slowly and thoroughly chew each bite of food. This can lessen the amount of air you swallow, which can increase bloating.
- Avoid consuming carbonated drinks with your bread because they can also cause bloating.
- Limit your consumption of other high-FODMAP foods like beans, onions, and garlic, which can cause bloating.
- Think about taking a digestive enzyme supplement, which can aid in the breakdown of carbohydrates and lessen bloating.
FAQs
1. Why do I feel bloated after eating bread but not pasta?
Wheat is used to make both pasta and bread, but they are prepared differently. While pasta is made by combining flour with water and eggs, bread is made by combining flour with water and yeast. Additionally, bread contains additives like preservatives, emulsifiers, and stabilizers that can upset the normal balance of bacteria in your gut and cause digestive issues like bloating. Some people may feel bloated after eating bread but not pasta because pasta is a simpler food that is easier to digest.
2. Why do I get gassy when I eat bread?
Bread contains carbohydrates that are poorly absorbed in the small intestine. These carbohydrates have the potential to ferment in the large intestine, resulting in gas and bloating. Additionally, bread may contain additives like preservatives, emulsifiers, and stabilizers that can upset the normal balance of bacteria in your gut and cause digestive issues like gas and bloating.
3. Why does bread make me bloated?
For a number of reasons, bread can make you feel bloated. It might contain gluten, which can cause your body to launch an immune response, resulting in inflammation and bloating. Additionally, bread may contain FODMAPs, which are short-chain carbohydrates that are poorly absorbed in the small intestine. These carbohydrates have the potential to ferment in the large intestine, producing gas and bloating. Last but not least, bread may contain additives like preservatives, emulsifiers, and stabilizers that can upset the natural balance of bacteria in your gut and cause digestive issues like bloating.
4. Why do I feel stomach pain after eating bread?
After eating bread, stomach pain can be brought on by a number of different things. It might be brought on by gluten intolerance, which can cause your body to launch an immune response that results in inflammation and stomach discomfort. Additionally, bread may contain FODMAPs, which are short-chain carbohydrates that are poorly absorbed in the small intestine. These carbohydrates have the potential to ferment in the large intestine, producing gas and gastrointestinal discomfort. Finally, bread may contain additives like preservatives, emulsifiers, and stabilizers that can upset the normal balance of bacteria in your gut and cause stomach pain.
5. Does bread expand in your stomach?
In your stomach, bread doesn't expand. However, because it contains gluten, FODMAPs, or additives, it might make you feel bloated and uncomfortable. These substances don't make bread expand in your stomach, but they can cause digestive issues like gas and bloating.
6. Why do I feel stomach pain after eating bread?
Several things can lead to stomach pain after consuming bread. Sensitivity to gluten or FODMAPs is one frequent cause. Additionally, breads with a lot of sugar, salt, or preservatives can be hard to digest and cause discomfort in the stomach.
7. Does bread expand in your stomach?
Although bread does not expand in the stomach, it can still cause bloating and discomfort. Bloating and gas can result from the gas that can be released in the digestive tract when bread is digested.
Conclusion
Bloating after consuming bread can be unpleasant and frustrating, but it doesn't have to be a constant in your life. You can eat your favorite foods without feeling ill if you know what causes bloating and use the right bread. There are numerous options available, regardless of whether you have a sensitivity to or intolerance to gluten or you just want to lessen your bloating after consuming bread. By applying the advice in this article, you can bid bloating farewell and confidently eat your bread.
References
- Adda Bjarnadottir, MS, LN. (2017, June 4). 13 Foods That Cause Bloating (and What to Eat Instead). Healthline; Healthline Media. https://www.healthline.com/nutrition/13-foods-that-cause-bloating