What bread to eat if gluten-free? A guide to safe and delicious options

November 12, 2025 •

3 min read

According to the Celiac Disease Foundation, nearly 1% of the global population has celiac disease, necessitating a strictly gluten-free diet. For individuals navigating this and other gluten sensitivities, knowing what bread to eat if gluten-free is essential for health and peace of mind.

Quick Summary

Certified gluten-free breads made from alternative flours are the safest option for those with gluten sensitivities or celiac disease. This guide covers popular store-bought brands, flour alternatives for homemade recipes, and explains why some low-gluten products are still unsafe.

Key Points

Certified Products are Safest: For those with celiac disease, always choose bread with a gluten-free certification to ensure it contains less than 20 ppm of gluten and avoids cross-contamination.
Diverse Flour Options: Gluten-free breads are made from various alternative flours like rice, almond, sorghum, and buckwheat, each contributing unique flavors and textures.
Check Labels Thoroughly: Always inspect ingredient lists for hidden sources of gluten such as malt, and check for added nutrients like fiber, as some gluten-free products can lack these.
Homemade Offers Control: Baking your own gluten-free bread allows for full control over ingredients, with many recipes using a blend of flours and a binder like xanthan gum.
Sourdough Caution for Celiacs: Traditional sourdough made with wheat flour is not gluten-free and is unsafe for celiacs, even with prolonged fermentation. Certified gluten-free sourdough exists as a safe alternative.
Explore Nutritious Alternatives: For those seeking to expand their options, consider bread alternatives like corn tortillas, sweet potato slices, or wraps made from leafy greens.
Popular Brands to Look For: Trusted store-bought brands include Canyon Bakehouse, Schar, and Little Northern Bakehouse, often found in the freezer section.

Navigating a gluten-free diet no longer means forgoing the pleasure of a simple slice of bread. The market now offers numerous safe and tasty options, from specially certified loaves to creative, nutrient-dense alternatives made from naturally gluten-free ingredients. This guide explores the best bread options for those on a gluten-free journey.

Understanding Gluten and Your Needs

Gluten is a protein found in grains like wheat, barley, and rye, acting as a binder that gives dough its elasticity. For most people, it's harmless. However, for those with celiac disease, it triggers an autoimmune response that damages the small intestine. Others may experience non-celiac gluten sensitivity, with symptoms like bloating and discomfort. Before starting a gluten-free diet, consulting a healthcare professional is crucial for proper diagnosis.

The Safest Bet: Certified Gluten-Free Breads

For anyone with celiac disease or severe gluten sensitivity, certified gluten-free products are the gold standard. These items are produced in dedicated facilities to prevent cross-contamination and must contain less than 20 parts per million (ppm) of gluten to be certified.

Popular Store-Bought Brands

Canyon Bakehouse: Known for its soft texture and wide slices, offering varieties like 7-Grain and Mountain White.
Schar: An early leader in the gluten-free market with products like Artisan Baker White and Deli Style Sourdough.
Little Northern Bakehouse: Offers wide-slice options that are often praised for their texture and taste.
BFree: Specializes in a variety of products, including wholegrain sourdough loaves and pittas.
Udi's: A brand with many product types, including Omega Flax & Fiber bread.

Homemade Flour Alternatives

For those who prefer to bake their own, the key is to use naturally gluten-free flours. A blend of different flours and starches is often required to achieve a good texture, typically with a binder like xanthan gum or psyllium husk.

Common Gluten-Free Flours

Rice Flour: A versatile and neutral-tasting flour, available in brown and white varieties.
Almond Flour: Made from finely ground almonds, it adds moisture, protein, and a nutty flavor. Ideal for lower-carb options.
Sorghum Flour: A mildly sweet, nutrient-dense grain that provides a hearty texture.
Buckwheat Flour: Despite its name, it's naturally gluten-free and offers a distinctive, earthy flavor.
Tapioca Flour: A starch from the cassava root, it adds chewiness and acts as a thickening agent.

Low-Gluten Options: A Note on Sourdough and Rye

It's a common misconception that traditional sourdough or rye bread is gluten-free. While the fermentation process can reduce the gluten content in sourdough, it does not eliminate it entirely.

Why Traditional Sourdough Isn't Safe

For individuals with celiac disease, any amount of gluten is harmful. Traditional sourdough loaves, even after long fermentation, can contain significant levels of residual gluten, far exceeding the safe threshold. The perceived tolerance in some people with non-celiac gluten sensitivity may be due to the fermentation breaking down problematic carbohydrates (FODMAPs), not gluten. Safe, certified gluten-free sourdough is available using a gluten-free starter and flour.

A Quick Comparison of Gluten-Free Breads


Bread Type	Key Ingredients	Flavor Profile	Common Texture	Best For	Nutritional Notes
Rice Flour Bread	Rice flour, tapioca starch	Neutral, mild	Light and soft	Sandwiches, toast	Often fortified with vitamins
Almond Flour Bread	Almond flour, eggs	Rich, nutty	Moist and dense	Keto/low-carb diets	High in protein and healthy fats
Sorghum Bread	Sorghum flour	Slightly sweet, earthy	Hearty, dense	Sandwiches, soup dipping	High in fiber and antioxidants
Multiseed Bread	Brown rice, sorghum, seeds	Nutty, hearty	Denser, seeded	Added texture, toast	Good source of fiber and omega-3s
Homemade Blend	Your mix of flours, binder	Variable	Dependent on recipe	Customizable needs	Full control over ingredients

Conclusion: Finding Your Perfect Gluten-Free Bread

Finding the right gluten-free bread involves considering your specific dietary needs, preferences, and whether you prefer store-bought convenience or homemade customization. For medical reasons like celiac disease, certified gluten-free products are non-negotiable. For others with sensitivities, exploring different flours and brands can be a rewarding journey to find the perfect texture and flavor. Always read labels carefully, watch for cross-contamination warnings, and prioritize nutrient-dense whole grains when possible. Remember that a gluten-free diet has evolved, offering plenty of delicious, satisfying bread choices for everyone.

For more information on gluten-related disorders and resources, the Celiac Disease Foundation is an excellent starting point.

Frequently Asked Questions

No, not all wheat-free products are gluten-free. While wheat contains gluten, other grains like rye and barley also contain it. Therefore, a wheat-free product may still include other gluten-containing grains.

No, traditional sourdough bread is not safe for people with celiac disease. While the fermentation process reduces gluten content, it does not eliminate it. Only certified gluten-free sourdough made with gluten-free ingredients is safe.

Always look for a 'certified gluten-free' label from an organization like the GFCO. Also, check the ingredients list for gluten-free flours like rice, sorghum, or almond, and for potential allergens like eggs or nuts.

Gluten-free bread can be denser or more crumbly than regular bread because gluten, the protein responsible for elasticity and structure, is absent. Bakers use a combination of flours and binding agents like xanthan gum to mimic this texture.

Not necessarily. The healthfulness depends on the ingredients. Some gluten-free breads can be higher in fats or lower in fiber compared to whole wheat options. Choosing varieties made with whole grains is best for increased fiber and nutrient content.

Certified gluten-free bread is commonly found in the frozen food aisle of most grocery stores. Popular brands like Canyon Bakehouse and Schar are widely available.

Yes, many simple gluten-free bread recipes can be made at home without complex equipment. Key ingredients include a blend of gluten-free flours, a binder, and yeast for leavening.