What are the downsides of Ezekiel bread?

October 6, 2025 •

4 min read

While often praised as a highly nutritious food, with sprouted grains boosting nutrient content, Ezekiel bread is not a perfect fit for everyone. This article examines the potential drawbacks of Ezekiel bread, covering concerns from allergens and digestive issues to storage requirements and flavor profile.

Quick Summary

An analysis of the potential drawbacks of Ezekiel bread, including its gluten content, rapid spoilage, high fiber-related digestive discomfort, and overall cost.

Key Points

Not Gluten-Free: Despite being flourless, Ezekiel bread contains wheat, barley, and spelt, making it unsafe for those with celiac disease or severe gluten intolerance.
Causes Digestive Discomfort: Its high fiber content can lead to gas, bloating, and abdominal pain, especially for people not accustomed to a high-fiber diet.
Requires Strict Storage: With no preservatives, Ezekiel bread spoils rapidly and must be frozen or refrigerated to prevent mold growth.
Contains Common Allergens: The ingredients include wheat, soy, and potential sesame, which are common allergens.
Not Low-Carb: Containing approximately 15g of carbohydrates per slice, it is not suitable for ketogenic or very low-carb diets.
Acquired Taste: The dense, nutty, and chewy texture is often an acquired taste for those used to soft, processed breads.
Higher Cost: Due to the special sprouting and manufacturing process, Ezekiel bread is typically more expensive than standard bread options.

What is Ezekiel Bread?

Ezekiel bread is a type of bread made from a mix of sprouted grains and legumes, such as wheat, barley, millet, spelt, lentils, and soybeans. Its recipe is based on an Old Testament verse, and it's celebrated for its minimal processing, lack of preservatives, and absence of added sugars. The sprouting process is believed to increase the bioavailability of nutrients, making them easier for the body to absorb. However, despite its benefits, several factors should be considered before making it a regular part of your diet.

The Misconception of 'Gluten-Free'

One of the most significant misunderstandings about Ezekiel bread is the belief that it is gluten-free. While it is 'flourless' in the traditional sense (using mashed sprouted grains instead of ground flour), the ingredients list still contains wheat, barley, and spelt, which are all sources of gluten.

The sprouting process can slightly reduce the gluten content and may make it more tolerable for some individuals with a non-celiac gluten sensitivity.
However, for anyone with celiac disease or a serious wheat allergy, Ezekiel bread is not a safe option and should be completely avoided.
The amount of gluten can also vary depending on the sprouting time and other production factors.

Digestive Discomfort and High Fiber Content

For those unaccustomed to a high-fiber diet, the fiber-rich profile of Ezekiel bread can be a double-edged sword. While dietary fiber is essential for gut health, a sudden increase in intake can lead to some unpleasant side effects.

Symptoms can include gas, bloating, stomach cramps, and general abdominal pain.
This discomfort typically occurs as your digestive system adjusts to the higher fiber load.
To mitigate this, it is recommended to introduce Ezekiel bread slowly into your diet and increase consumption gradually.

Short Shelf Life and Strict Storage Needs

Unlike most conventional breads on the supermarket shelf, Ezekiel bread does not contain any added preservatives. While this is a plus for those seeking a more natural product, it creates practical challenges related to storage and shelf life.

Freezer Storage: The most common way to store Ezekiel bread is in the freezer, where it is often found in grocery stores. This is the best method for long-term freshness and preventing mold growth.
Rapid Spoilage: If left on the counter at room temperature, it can develop mold within just a few days.
Mycotoxin Risk: The mold that can grow on bread can sometimes produce mycotoxins, which are poisonous. Simply cutting off the visible mold is not sufficient, as the mold roots can extend deep into the bread.

Not Suitable for Low-Carb or Keto Diets

Ezekiel bread, despite its healthy reputation, is not a low-carbohydrate food. Each slice contains approximately 15 grams of carbohydrates.

Moderate Carb Count: The carb count means it is not consistent with the very low-carb requirements of a ketogenic diet.
Weight Management: While the fiber and protein can promote satiety and aid in weight management, individuals on a strict low-carb diet or aiming for significant carbohydrate restriction will need to limit their intake or avoid it altogether.
Diabetes Management: Individuals with diabetes must carefully account for its carbohydrate content, though its lower glycemic index compared to white bread is a plus.

Potential Allergenic Reactions

Ezekiel bread's diverse ingredient list means it contains several potential allergens, making it unsuitable for a significant portion of the population. The primary allergens are:

Wheat: A main ingredient in the bread, making it a definite no for anyone with a wheat allergy.
Soybeans: The inclusion of soybeans makes it a risk for those with soy allergies, which can cause hives, digestive issues, and in severe cases, anaphylaxis.
Sesame Seeds: Some varieties may contain sesame, a common allergen that can also cause severe reactions.

A Comparison of Bread Types


Feature	Ezekiel Bread	Standard Whole Wheat	Standard White Bread
Gluten Content	Contains gluten from wheat, spelt, and barley.	Contains gluten.	Contains gluten.
Preservatives	None, requires freezing or refrigeration.	Often contains preservatives for longer shelf life.	Typically contains multiple preservatives.
Nutrient Bioavailability	Sprouting increases nutrient absorption.	Nutrients are present but less bioavailable than sprouted grains.	Low due to refining process.
Fiber Content	High, potentially causing digestive issues if not introduced gradually.	Decent source of fiber.	Low, often lacking fiber.
Added Sugars	None.	Often contains added sugars.	High added sugar content.
Taste/Texture	Dense, nutty, chewy texture; can be an acquired taste.	Variable, generally softer and lighter than Ezekiel.	Soft, fluffy, and very light.
Cost	More expensive due to special processing.	Generally affordable.	Very affordable.

Conclusion: Weighing the Trade-offs

While widely regarded as a nutritious and wholesome alternative to processed breads, Ezekiel bread comes with several notable downsides that prevent it from being a universal dietary staple. It is not gluten-free and can cause digestive issues for those new to a high-fiber diet. Its lack of preservatives means a shorter shelf life and a strict storage protocol to prevent mold. Furthermore, its high carbohydrate content makes it unsuitable for low-carb diets, and its specific ingredients can pose a risk for individuals with allergies to wheat, soy, or sesame. For those who can tolerate it, the nutritional benefits of its sprouted grains are significant. However, for others, the texture, taste, and cost, combined with the potential health issues, make it a less than ideal choice. The decision to incorporate it into a diet depends on individual health needs, preferences, and dietary restrictions.

For more detailed nutritional information on Ezekiel bread and other sprouted grain products, you can consult the Food for Life website.

Frequently Asked Questions

No, Ezekiel bread is not safe for individuals with celiac disease or a gluten intolerance. It contains wheat, barley, and spelt, all of which have gluten.

Ezekiel bread can cause bloating and gas due to its high fiber content. This is especially true for people whose bodies are not used to a high-fiber diet.

Because it contains no preservatives, Ezekiel bread must be stored in the freezer for long-term freshness. If kept at room temperature, it can get moldy in just a few days.

No, Ezekiel bread is not suitable for a keto diet. It contains about 15 grams of carbohydrates per slice, which is too high for most ketogenic meal plans.

Yes, Ezekiel bread contains several common allergens, including wheat and soybeans. Some varieties may also contain sesame.

While it has a lower glycemic index than white bread and a better nutritional profile, individuals with diabetes must still account for its carbohydrate content and portion size.

The higher cost is a result of the specialized sprouting and manufacturing process required for Ezekiel bread, which is more involved than producing conventional bread.