What is the best bread for people with acid reflux? Your complete guide

October 16, 2025 •

4 min read

According to a 2018 study, a diet rich in fiber can reduce acid reflux symptoms. For those who experience heartburn, finding out what is the best bread for people with acid reflux? can be a game-changer for daily comfort. This guide explores which bread varieties are your allies in the fight against reflux and which ones are best left on the shelf.

Quick Summary

This article explores the best bread options for people with acid reflux, focusing on the digestive benefits of whole grains and sourdough. It highlights which types of bread can help manage symptoms like heartburn by absorbing stomach acid or being easier to digest, while also detailing which varieties are better to avoid.

Key Points

Choose High-Fiber Whole Grains: Opt for breads labeled '100% whole grain' or 'whole wheat' as their high fiber content helps promote good digestion and can reduce reflux symptoms.
Consider Sourdough: Sourdough bread is often easier to digest due to its natural fermentation process, which can break down irritants like gluten and FODMAPs for many people.
Avoid Refined White Bread: White bread, made from refined flour, is low in fiber and can be hard to digest, potentially triggering or worsening acid reflux.
Read Ingredient Labels Carefully: Watch for hidden triggers such as added sugars, molasses, or high-fat ingredients, which can be present even in seemingly healthy bread options.
Try Toasting Your Bread: Toasting bread reduces its moisture content, which can make it easier on the stomach for some individuals with gastritis or acid reflux.
Explore Gluten-Free Alternatives: If you suspect a gluten sensitivity is contributing to your acid reflux, try switching to a gluten-free bread and monitor your symptoms.
Identify Personal Triggers: Keep a food diary to note which bread types or toppings trigger your symptoms, as individual tolerance can vary greatly.

Understanding the Impact of Bread on Acid Reflux

Acid reflux occurs when stomach acid flows back into the esophagus, causing a burning sensation known as heartburn. For some, the type of bread they eat can significantly influence these symptoms. Highly processed, low-fiber breads, like white bread, can be harder to digest, which can trigger or worsen symptoms. Conversely, certain breads, particularly those rich in fiber or made through fermentation, can help soothe the digestive system.

Why Whole Grains Are a Top Choice

Whole grain breads are consistently recommended for individuals with acid reflux for several key reasons.

High in Fiber: The fiber in whole grains aids digestion and promotes quicker stomach emptying. This reduces pressure and prevents stomach contents from backing up into the esophagus. A 2018 study found that individuals consuming a high-fiber diet experienced fewer acid reflux symptoms.
Absorbs Stomach Acid: Whole grains have a natural ability to absorb stomach acid, which helps to minimize the irritation caused by reflux. This buffering effect provides a soothing quality that can relieve discomfort.
Nutrient-Rich: In addition to fiber, whole grains provide essential nutrients like B vitamins, magnesium, and iron, contributing to overall digestive health.

Best Whole Grain Choices

100% Whole Wheat Bread
Whole Grain Oatmeal Bread
Sprouted Whole Grain Bread

The Benefits of Sourdough Bread

Sourdough bread is another excellent option, particularly for those with sensitive digestive systems.

Easier to Digest: The long fermentation process used to create sourdough breaks down starches and proteins, making the bread much easier for the body to digest. The natural microorganisms involved in fermentation essentially do some of the digestive work for you.
Reduced Gluten and FODMAPs: Sourdough fermentation can also significantly reduce gluten and FODMAPs, which are fermentable carbohydrates that can cause gas and bloating in some people. For individuals with gluten sensitivity or IBS, this can be a major benefit.
Probiotic Potential: Some research suggests that the fermentation process in sourdough can promote a healthy gut microbiome, which positively influences digestive function.

What About Gluten-Free Bread?

For some people, gluten intolerance or celiac disease can be the underlying cause of their acid reflux. In these cases, opting for a gluten-free bread is the best course of action. However, if gluten is not the trigger, a gluten-free diet may not alleviate symptoms. It's crucial to check the ingredients of gluten-free bread, as many contain additives or high-fat content that can still cause reflux.

The Breads You Should Avoid

Certain breads are more likely to aggravate acid reflux and should be avoided or consumed in moderation.

White Bread: Made from refined grains, white bread is low in fiber and more difficult to digest. The high yeast content in some white breads can also trigger symptoms.
Highly Processed Breads: Breads with added sugars, preservatives, or high-fat ingredients can delay stomach emptying and increase acid production. This includes many pre-packaged loaves, pastries, and sweet rolls.
Breads with Triggering Additions: Some breads contain added ingredients like onions or garlic, which are known acid reflux triggers. Check the ingredient list carefully.

A Comparison of Bread Types


Feature	Whole Grain Bread	Sourdough Bread	White Bread	Gluten-Free Bread
Fiber Content	High	Moderate (varies)	Low	Varies widely
Digestibility	Good	Excellent (fermented)	Poor (refined)	Depends on ingredients
Symptom Impact	Can reduce reflux	Can reduce reflux	Can trigger or worsen reflux	May help if gluten is a trigger
Key Benefit	High fiber, nutrient-rich	Easy to digest, lower gluten	Convenient, but problematic for reflux	Avoids gluten for those with intolerance
Consideration	Look for "100% Whole Grain"	Ensure natural fermentation	Avoid for best results	Check for high-fat ingredients

How to Shop for Acid Reflux-Friendly Bread

To make the best choice for your digestive health, remember these tips when you're at the grocery store:

Read the Ingredients List: Don't be fooled by the color of the bread. Look for "100% whole grain" or a specific whole grain as the first ingredient. The Whole Grain Stamp is a useful indicator.
Check for Additives: Avoid breads with added sugars, corn syrup, molasses, or high-fat ingredients, which are often used to darken bread and can trigger reflux.
Consider Toasting: Toasted bread has a lower moisture content than fresh bread, which can make it easier to digest for some individuals.

Conclusion

Navigating dietary choices with acid reflux doesn't mean giving up bread entirely. By being mindful of your options, you can enjoy bread without the discomfort. Whole grain and naturally fermented sourdough breads stand out as the best choices, offering high fiber content and improved digestibility. It's best to avoid highly refined white bread and overly processed options. By making a simple switch, you can manage your symptoms and improve your digestive well-being. Ultimately, your personal tolerance is key, so listening to your body will help you find the best bread for your unique needs.

For more information on managing digestive health, check out resources like the International Foundation for Gastrointestinal Disorders (IFFGD).

Frequently Asked Questions

For some individuals, toasting bread can be beneficial for acid reflux. The toasting process reduces the bread's moisture content, which can make it easier to digest and less likely to cause irritation.

While its name suggests a sour taste, properly fermented sourdough bread is often less acidic and easier to digest than regular bread. The long fermentation process breaks down starches and gluten, making it a better option for many people with acid reflux.

White bread is made from refined grains and is low in fiber, making it difficult to digest. It can also contain high levels of yeast, which can trigger symptoms for some people with acid reflux.

Multigrain bread can be a good choice, but it's important to read the label. Look for options that are "100% whole grain" rather than just "multigrain," as the latter can still contain refined flours that are harder to digest.

To find the best bread, look for labels that explicitly state "100% whole grain." Check the ingredients list to ensure a whole grain is the first ingredient and avoid breads with excessive added sugars, high-fat ingredients, or triggering spices.

Plain bagels and English muffins can be tolerable for some, but their effects can vary. They are less processed than white bread, but it's best to try them in small amounts to see how your body reacts.

Besides whole grain bread, other beneficial whole grains include oatmeal, brown rice, and quinoa. These options are high in fiber and can help absorb stomach acid, reducing reflux symptoms.