Updated: November 26, 2021

I love to make all types of breads, but not all types of breads agree with my stomach. In fact, there are an increasing number of people in the US and beyond who experience digestive discomfort after eating bread. One obvious problem people have with digesting bread is gluten sensitivity. But, even for the average person who is not sensitive to gluten, there are some breads that are easier to digest than others because of their ingredients and methods of production.

The photo above by cheeseslave is licensed under CC BY 2.0

In this article, I want to share with you five breads that are naturally easier to digest. I’ll also include links to some scientific sources that explain what makes each type of bread easy on the stomach. So, here are five breads that are easy to digest:

  1. Sourdough Bread
  2. Sprouted Grain Bread
  3. Ancient Grain Bread (Spelt, Emmer, Einkorn, etc.)
  4. Whole Grain Rye Bread
  5. Whole Grain Wheat Bread

Note: This is not a list of gluten-free breads. Anyone with a true gluten allergy or Celiac disease should not consider these breads to be safe for them. However, for the average person, these breads will be good to try if you miss having bread in your diet.

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List of Breads That Are Easy to Digest

1. Sourdough Bread

Sourdough Bread
Sourdough Bread
Photo by cheeseslave is licensed under CC BY 2.0

Sourdough breads are especially digestible because they are fermented with a natural-yeast sourdough starter instead of with commercial baker’s yeast. The natural yeast fermentation process that sourdough breads go through makes them much easier to digest than breads made with baker’s yeast (source).

Interestingly, up until the isolation of brewer’s yeast a couple hundred years ago, all leavened breads were actually sourdough breads. So, breads were probably all easier to digest before industrialized bread was the standard.

Even though sourdough is easier to digest, you can’t just assume that anything labeled “sourdough” is actually real sourdough bread. Many companies add vinegar to regular yeast bread to make it taste similar to sourdough, and they try to pass it off as the real thing. This is, unfortunately, common practice in the US. If you want to get real sourdough bread, your best bet is to find a real bread bakery nearby, or to try your hand at making sourdough bread yourself.

So go to your favorite search engine and search “Sourdough Bakery in CITY NAME” to find the nearest bakery near you. And if you want to make your own sourdough bread from scratch, check out my sourdough starter tutorial here, and my master sourdough bread recipe here.

2. Sprouted Grain Bread

Sprouted Whole Wheat Sourdough Bread
Bread Made From Sprouted Wheat Grains
Photo by cheeseslave is licensed under CC BY 2.0

Breads made with sprouted grains are very digestible, specifically because the grains used to make the bread have already begun to germinate before they are baked into the bread. This process increases their nutrition and digestibility.

When wheat, spelt, or rye grains begin to germinate (or sprout) the sprouting process breaks down some of the starch, increasing the overall nutrient content of the grains and improving their digestibility (source). The germination process also breaks down phytates, which can hinder the absorption of certain nutrients.

Sprouted Wheat Berries
Sprouted Wheat Berries
Photo by Veganbaking.net is licensed under CC BY-SA 2.0

Overall, breads made with a portion of sprouted grains, or completely from sprouted grain flour, are easier to digest than breads made from traditional flour.

You can easily add sprouted grain bread to your diet by picking up a loaf of Ezekiel 4:9 bread at the grocery store. This bread is made with 100% ground up sprouted grains instead of flour, and it’s very popular in the health food community. Of course you could also buy a bag of sprouted wheat flour, like this one from King Arthur, and follow their bread recipe on the back of the bag.

3. Ancient Grain Bread (Spelt, Emmer, Einkorn, etc.)

Spelt Sourdough Bread - Sliced
Bread Made From Spelt Flour
Photo: GrantBakes.com

Breads made from ancient grain flours (spelt, emmer, and Einkorn) are typically regarded as healthier and easier to digest than breads made from modern commercial wheat.

Scientific studies suggest that ancient grain breads are more easily digested than their modern wheat counterparts (source). Consuming ancient grain bread may even provide cardiovascular benefits, according to an Italian research study (source).

If you want to make your own ancient grain bread, check out my easy-for-beginners sourdough spelt bread recipe, or this yeasted spelt bread recipe from OccasionallyEggs.com. Both of these recipes call for 100% whole grain spelt flour, which is highly nutritious, and fairly easy to find in supermarkets.

4. Whole Grain Rye Bread

Rye Limppu
Whole Grain Rye Bread
Photo by Jarkko Laine is licensed under CC BY 2.0

Whole grain rye breads are typically easier to digest than breads made with wheat flour. 100% whole grain rye breads are especially easy to digest and may even improve your digestive health.

While rye flour is not technically gluten free, it is very low in gluten when compared to wheat. So, those who don’t typically feel well after eating standard “white” or “wheat” bread from the supermarket may feel completely fine after eating a slice of 100% whole grain rye bread.

Whole grain rye breads tend to be dense and packed with flavor. They are also high in fiber and have a great nutrient profile, which is one of the reasons the bread is so easy to digest (source).

Interestingly, one study in Finland found that eating whole grain rye bread can actually improve constipation better than taking laxatives (source). What a great reason to eat rye bread every day!

Grab a bag of whole grain rye flour and try out my 100% whole grain rye sourdough bread recipe.

5. Whole Grain Wheat Bread

100% Whole Wheat Sourdough Crumb Shot
Whole Grain Wheat Bread
Photo: GrantBakes.com

Whole grain wheat bread is easier to digest than white bread because of its high fiber content.

When you eat bread made with 100% whole grain wheat flour, the bread still contains the bran and germ from the wheat berry. In contrast, “white” bread usually uses refined flour that has had the bran and germ removed in the milling process. As a result, whole grain wheat bread contains more fiber and moves more slowly through your digestive system than white bread (source).

So, eating bread made with whole grain wheat flour is a great place to start if you have problems digesting white bread. Make sure you check the ingredient label, though, if you are buying bread from the supermarket. Look for an ingredient list that says “whole grain wheat flour” (or “wholemeal flour” in the UK).

Your best bet for this kind of bread is to make it yourself, since you can control the ingredients! Try out my 100% whole grain wheat sourdough bread recipe, or this whole wheat yeasted bread recipe from Completely Delicious.

Conclusion: 5 Breads That Are Easy To Digest

Certain breads are just easier to digest than others. Particularly, breads made with ancient grains, whole grains, sprouted grains, and traditional fermentation processes are going to be easier on the stomach. Consider picking up a loaf of one of the breads I mentioned at your local bakery. Better yet, subscribe to my YouTube channel and learn how to make great bread for yourself at home!

About the Author

Grant loves to share straightforward, no-nonsense recipes and videos that help people make better sourdough bread at home.

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