Bread is the basis of our diet, but it is also a frequent source of digestive discomfort. Contrary to popular belief, it is not necessarily the bread that is “lightest” to the eye that is easiest to digest.
As dietitian Julie Boët explains, the choice of flour and the manufacturing method change everything for our digestive tract.
White flour: a false friend for your intestine
White bread comes from refined flours where the bran and germ of the grain have been removed. Although it appears “softer”, it is actually low in fiber and composed mainly of starch.
This structure causes very rapid digestion in the small intestine, which results in a massive influx of simple sugars.
“This changes the osmotic balance and can promote a feeling of distension. explains our expert. In the absence of fiber to regulate transit, the digestive system loses its natural regulator, paving the way for bloating.
Wholemeal bread: the power of regulating fibers
Conversely, wholemeal bread retains all of the cereal grain. These fibers act as a shield: they slow down the digestion of starch and regulate the release of sugars into the blood.
And above all, they nourish the microbiota gradually. For Julie Boët, “the more wholemeal the flour, the more it will help with the digestion of other nutrients on the plate“. This slow and stable fermentation limits sudden gas production, unlike industrial white flours.
Why natural sourdough is a game changer
Additionally, the manufacturing method is as crucial as the base ingredient. Industrial bread often uses baker’s yeast with short fermentation times, leaving poorly absorbed carbohydrates (the famous FODMAPs) in the dough.
Natural leaven, thanks to long fermentation, carries out real “digestive prework”. Microorganisms break down some of these carbohydrates and even begin to transform gluten.
“The most digestible is sourdough bread with old flour“, specifies the dietician. This process makes the bread much better tolerated, even for sensitive stomachs.
Conversely, in very fluffy white bread, the gluten network remains intact and can be difficult for our enzymes to break down. This slows stomach emptying and causes a feeling of heaviness.
Gluten and fermentation: the origin of bloating
Once arriving in the colon, the undigested residues of industrial white bread undergo intense and rapid fermentation by intestinal bacteria, producing hydrogen and methane.
“In summary, if you are prone to bloating, avoid white flour and favor the most complete: buckwheat, einkorn or even millet.“, concludes Julie Boët.
These alternatives induce fermentation that is better distributed over time, and will prevent you from having the “bloated stomach” effect after the meal.