Why Bread Can Trigger Acid Reflux: Understanding the Connection and Finding Alternatives

Photo by Vicky Ng on Unsplash

Toast for breakfast, sandwiches for lunch, and rolls with dinner are just a few of the ways in which bread has become an integral part of our diet. It comes in all different types and flavors - sweet bread, pita, naan, focaccia - the universal language is bread.

If you suffer from acid reflux, you may want to look at every type of food you eat, including bread.

I have trouble with bread for many reasons, including it getting caught in my throat. I'm going to talk about how it can irritate your esophagus in another article. Here, we are going to talk about bread in general and how it may contribute to acid reflux. Plus how just changing the type of bread you eat might make a difference.

Why Does Bread Aggravate Acid Reflux Symptoms?

Bread, especially white bread and other refined grains can contribute to acid reflux for several reasons.

1. High Glycemic Index of White Bread

• White bread and other refined grains are digested quickly, which can cause a rapid spike in blood sugar levels. This rapid digestion can lead to an increase in stomach acid production, which may then flow back into the esophagus, triggering acid reflux.

• The glycemic index (GI) of white bread is high, meaning it raises blood sugar levels faster than whole grain options. This can cause your body to release more insulin, which may in turn lead to increased acid production in the stomach.

  
  

2. Lack of Fiber in Refined Bread

• Bread made from refined flour lacks fiber, which can slow digestion and help absorb stomach acid. Without fiber, the stomach empties more slowly, increasing the chance of acid reflux as food and acid sit in the stomach longer.

• Fiber-rich foods, such as whole grains, are better for managing acid reflux because they promote better digestion and help prevent acid from flowing back into the esophagus.

  
  

3. Gluten Sensitivity

• Some people with gluten sensitivity or celiac disease may experience acid reflux symptoms when they consume bread containing gluten. Gluten can cause inflammation and irritation in the digestive system, which might worsen acid reflux symptoms.

• Even in individuals without a diagnosed sensitivity, gluten can sometimes contribute to digestive issues, bloating, and discomfort, which may exacerbate acid reflux.

  
  

4. Fatty or Fried Bread

• Certain types of bread, such as fried or buttered bread, can be high in fat, which can relax the lower esophageal sphincter (LES) and slow down digestion. This can lead to more frequent acid reflux episodes.

• Fatty foods in general are known to be a major trigger for acid reflux, as they take longer to digest and can increase the likelihood of stomach acid flowing back into the esophagus.

  
  

5. Bread and Carbonated Beverages

• Bread is often paired with carbonated beverages like soda, which can increase gas and bloating. The carbonation can put pressure on the stomach and cause acid reflux, and when combined with bread, it might worsen symptoms.

• If you consume bread with carbonated drinks, it can create extra pressure on the stomach and exacerbate reflux symptoms.

  
  

Types of Bread That May Be Gentler on Acid Reflux:

While certain types of bread can trigger acid reflux, some options that are less likely to cause discomfort:

1. Whole Wheat Bread

   • Whole wheat and whole grain bread contain more fiber, which helps improve digestion and may reduce the chance of acid reflux. Fiber helps the stomach empty more quickly and can absorb excess acid.
     

2. Sprouted Grain Bread

   • Bread made from sprouted grains (like sprouted wheat or barley) contains more nutrients and fiber, which may help reduce the acidity in the stomach. Sprouted bread can also be easier to digest for some people.
     

3. Gluten-Free Bread

   • If you have gluten sensitivity or intolerance, gluten-free bread made from rice flour, oat flour, or other gluten-free grains may be a better option. Some gluten-free breads are also made with added fiber, which can help digestion.

     
     

4. Sourdough Bread

   • Sourdough is made through a fermentation process, which can reduce the amount of gluten and make the bread easier to digest for some people. The fermentation process may also help decrease the bread’s acidity.
     

5. Low-Carb or Grain-Free Bread

   • If you’re looking to avoid both gluten and high-glycemic foods, there are low-carb, grain-free bread options made from ingredients like almond flour, coconut flour, or flax seeds. These types of bread are often lower in carbohydrates and may be gentler on the stomach.

     
     

Tips for Eating Bread with Acid Reflux:

• Eat in moderation: Overeating bread, especially refined bread, can increase your chances of acid reflux. Try limiting your intake and pairing it with non-acidic foods.

• Opt for smaller portions: If you find that bread triggers acid reflux, try having smaller servings and see how your body reacts.

• Avoid heavy spreads: Skip butter, margarine, or cream cheese, which can be high in fat and contribute to acid reflux. Instead, try healthier spreads like avocado or hummus.

• Don’t eat before bed: Avoid eating bread or large meals right before lying down, as this can exacerbate reflux symptoms. Try to wait at least two to three hours after eating before going to bed.

  
  

Conclusion

While bread, particularly refined white bread, can be a common trigger for acid reflux, but there are ways to make smarter choices. Opting for whole grain, gluten-free, or sprouted options and pairing them with foods that promote digestion can help reduce the risk of acid reflux.

If bread is a significant trigger for you, consider limiting your intake or trying different types of bread to see what works best for your digestive system. (Switching to sourdough made a huge difference for me.) Track your meals to discover how much bread you eat and make some easy swaps, such as wrapping your burger in a lettuce leaf or making a sandwich in a spinach tortilla.