What Kind of Bread Is Good for Indigestion?

November 16, 2025 •

4 min read

According to a 2023 review, high-fiber foods can help reduce stomach acid and the frequency of acid reflux. For individuals suffering from digestive discomfort, finding what kind of bread is good for indigestion can be a simple but impactful dietary change.

Quick Summary

Different breads affect digestion differently based on ingredients and preparation. Sourdough, whole grain, and certain gluten-free options are often gentler on the stomach due to fermentation, fiber content, or the absence of gluten. These choices can help manage bloating, gas, and heartburn.

Key Points

Sourdough bread is highly digestible: The fermentation process in sourdough breaks down starches, making it easier on the stomach and reducing bloating.
Whole grain bread is rich in fiber: 100% whole grain bread helps regulate digestion and can absorb excess stomach acid, but it's important to monitor personal tolerance.
Gluten-free bread is for specific sensitivities: Essential for celiac disease and gluten intolerance, but check labels for minimal added sugar and preservatives.
Toasting bread can improve digestibility: The toasting process reduces moisture and breaks down complex carbs, making it gentler on the digestive system.
Minimize additives and added sugars: Choosing bread with a simple, clean ingredient list helps avoid gut irritants commonly found in heavily processed loaves.
Individual response is key: What works for one person may not work for another, so paying attention to your body's reaction is crucial for managing indigestion.
Portion control can make a difference: Eating smaller, more frequent meals, including moderate portions of bread, can prevent the stomach from over-filling and causing reflux.

Navigating Bread Choices for Digestive Comfort

Indigestion, with its uncomfortable symptoms like bloating, gas, and heartburn, can often be triggered or exacerbated by certain foods, including bread. However, eliminating bread entirely is not necessary. The key lies in choosing the right type, with sourdough, whole grain, and gluten-free varieties being the most beneficial. The digestibility of bread is influenced by its ingredients and preparation methods, particularly fermentation and fiber content.

The Digestibility Power of Sourdough

Sourdough bread is frequently cited as one of the best options for a sensitive stomach, largely due to its unique fermentation process.

Fermentation: Made with a sourdough starter containing wild yeast and lactic acid bacteria, this long process "pre-digests" some of the flour's starches and sugars. This makes the bread easier for your body to break down, reducing the likelihood of bloating and gas.
Lower Gluten Content: The fermentation process can also decrease the amount of gluten and certain carbohydrates known as FODMAPs. For those with mild gluten sensitivities, this can mean less digestive distress, though it is not a solution for individuals with celiac disease.
Prebiotic Effects: The fermentation creates prebiotics, which are non-digestible fibers that feed the beneficial bacteria in your gut. A healthy gut microbiome is crucial for good digestion.

The Importance of Whole Grains

Whole grain breads are another excellent choice for aiding digestion, though they differ from sourdough in their mechanism of action.

High in Fiber: The high fiber content in 100% whole grain bread helps regulate bowel movements and adds bulk to stool, preventing constipation. Fiber can also absorb stomach acid, which can help reduce heartburn symptoms.
Better Nutrient Profile: Unlike refined white bread, whole grain varieties retain the entire grain kernel—the bran, germ, and endosperm—offering more vitamins, minerals, and antioxidants.
Slower Digestion: The fiber and nutrients in whole grain bread slow down the digestive process, which can provide more sustained energy and a longer feeling of fullness.

Gluten-Free Options for Celiac and Sensitivities

For those diagnosed with celiac disease or a non-celiac gluten sensitivity, gluten-free bread is the only safe option.

Avoids Triggers: Gluten-free breads, made from alternative flours like rice, almond, or tapioca, eliminate the primary trigger for digestive upset in these individuals.
Choose Wisely: Not all gluten-free breads are created equal. Some commercial brands may contain high levels of sugar or additives to compensate for texture, so it's important to read the ingredients list carefully.

Comparison: Good vs. Bad Bread for Indigestion


Bread Type	Digestibility Factor	Why It's Good	Why It's Bad	Best For...
Sourdough	Fermentation, Prebiotics	Easier digestion, lower FODMAPs, supports gut health.	Not suitable for celiacs, some individuals may still react.	Most people with mild indigestion or IBS.
100% Whole Grain	High Fiber Content	Aids regularity, absorbs stomach acid, contains more nutrients.	High fiber can cause issues for some people with very sensitive stomachs.	Those who can tolerate fiber and want to improve general digestion.
Gluten-Free	Alternative Flours	No gluten, suitable for celiac disease and gluten sensitivity.	Can lack fiber, some brands contain high sugar or additives.	Individuals with confirmed gluten intolerance or celiac disease.
White Bread	Refined Grains	Low fiber can be temporarily soothing for an upset stomach.	Highly processed, low fiber, can cause gas and irritate the stomach.	Temporary relief for acute stomach upset (e.g., nausea), but not for long-term indigestion management.
Rye Bread	High Fiber, Lower Gluten	Good source of fiber, often less gluten than wheat-based bread.	Can be dense and fibrous, may be high in FODMAPs in some cases.	People who can tolerate fiber and have less sensitivity to gluten.

The Toasted Advantage

For any type of bread, toasting can make a significant difference. Toasting reduces the moisture content and helps break down some of the complex carbohydrates, making it easier for the stomach to process. Plain toast is a well-known remedy for an upset stomach for this reason.

Other Factors for Choosing Indigestion-Friendly Bread

Beyond the type of bread, other factors can influence digestive comfort. Choosing bread with a short, simple ingredient list can help you avoid additives, preservatives, and added sugars that can irritate the gut. Many of these breads are found in the frozen section or from artisan bakers. Homemade bread is another way to ensure control over ingredients.

Conclusion

When seeking bread that is good for indigestion, your best options are sourdough and 100% whole grain varieties. For those with a gluten sensitivity or celiac disease, gluten-free bread is the safest choice. To maximize digestive comfort, look for minimally processed loaves with simple ingredients and consider toasting your bread. Always pay attention to how your body responds to different types of bread to determine what works best for your individual needs. Consulting a healthcare provider or a registered dietitian can provide personalized guidance, especially for ongoing concerns.

Frequently Asked Questions

Sourdough bread is made using a natural fermentation process with wild yeast and lactic acid bacteria. This process pre-digests some of the starches and gluten, which can make the bread easier to digest and less likely to cause bloating and gas for many individuals.

Yes, for many people, 100% whole wheat bread can be beneficial for indigestion due to its high fiber content. Fiber helps regulate bowel movements and can absorb stomach acid, which may reduce heartburn symptoms. However, if you are particularly sensitive to high-fiber foods, it might cause some discomfort.

Gluten-free bread is a necessary and good choice for those with celiac disease or gluten sensitivity. For others, it's not automatically better. Many commercial gluten-free breads contain refined grains, extra sugars, and additives, so it's important to read the ingredient labels carefully.

Highly processed white bread is generally not recommended for managing indigestion. It contains very little fiber, which can cause constipation, and its high yeast content and refined nature can irritate the stomach lining for some people.

Toasting bread can help make it easier to digest. The process reduces the moisture content and helps break down some of the complex carbohydrates and starches, making it less likely to cause issues like bloating.

Besides sourdough, other gut-friendly options include rye bread and sprouted grain bread. Rye bread is high in fiber and often has less gluten than wheat. Sprouted grain bread is made from grains that have been allowed to sprout, which can increase nutrient availability and ease digestion.

If you have acid reflux, it's generally best to avoid highly processed white bread, which can be difficult to digest and irritate the stomach. Instead, opt for fiber-rich whole grain breads, which can help absorb stomach acid.