Benefits of Stopping Eating Bread in 2024 | HealthyBe (2024)

Bread – a staple in almost every diet. Enjoyed toasted in the morning, or packed with a filling to make sandwiches for lunch. But, is bread bad for you? Our obsession with this highly processed food has some downsides! So, if you’ve been considering giving it up, this blog is sure to help you decide if you should stop eating bread or not.

The negative effects of eating bread

In contrast to fruits and vegetables, white packaged pre-sliced bread contains a high level of processed, refined carbohydrates, which makes it extremely quick and easy to digest, but it is not very nutritional.

Research suggests that refined carbohydrates cause inflammation in the gut, which is associated with obesity and inflammatory bowel disease. They also have a higher glycemic index (GI) than unprocessed ones (foods with high GI raise blood sugar quicker than low GI).

The benefits when you stop eating bread

There are many reasons to stop eating bread, here are just a few…

1. More energy

Carbs are usually associated with providing us with energy. However, when it comes to processed carbs like bread, it has the opposite effect!

Part of the reason for this is that the bran, which contains fibre, is removed during processing. As a result, processed grains contain fewer fibres and are more readily digested and absorbed than whole grains.

2. Improved digestion

Wheat is notoriously hard to digest. In fact, most people are unaware that gluten-heavy meals might be causing their everyday digestive symptoms. And, it’s not uncommon for people to experience bloating, diarrhoea, vomiting, and stomach pain after eating bread.

The most well-known gluten-based digestive disorders are wheat allergy, wheat sensitivity, and coeliac disease, but there are many other conditions that can increase gluten sensitivity.

It has also been found that reducing wheat, fermentable oligosaccharides, disaccharides, monosaccharides, and polyols may also improve irritable bowel syndrome symptoms.

3. Improved skin

We are what we eat! And, highly processed breads and cereals flood the body with sugar that makes us produce high levels of insulin and insulin-like growth factor (IGF-1).

This, in turn, leads to an excess of male hormones. They cause pores to produce large amounts of sebum, the greasy substance acne-promoting bacteria love. As well as encouraging the proliferation of keratinocytes, IGF-1 also contributes to the development of acne.

4. Weight loss

Researchers found that eating two slices of white bread (120 grams) per day increased obesity risk by 40%.

By decreasing carbohydrate consumption such as bread, the body burns stored energy as glycogen (which is the image of stored carbohydrates in the liver and muscles), which leads to water loss and weight loss.

Alternatives to eating bread

In spite of the fact that bread makes up a large portion of people’s diets, it can easily be replaced with healthier and more nutritious options!

The simplest choice is the gluten-free options available in most supermarkets. However, these are always full of hidden sugars and highly processed. Why not consider using your favourite fruit and vegetables instead or rethink your bread-based meals totally?

Here are a few bread alternative ideas to get you started…

Egg buns

Aside from being nutrient-dense, eggs are also very tasty.

You can do just about anything with them and they’re a great protein-rich substitute for bread!

You can swap out your burger bun for a fried egg. Or, whisk them up to make omelette pizzas or wraps.

Green wraps

A big-leafed green like lettuce or romaine lettuce is a great substitute for bread or wraps. Use them as a wrap and fill them with your favourite toppings.

The high levels of potassium within romaine lettuce also helps maintain cardiovascular health and are high in antioxidant vitamins A and C.

Veggie pizza

No kidding! Think cauliflower pizza, using a cauliflower instead of dough. Not only is it healthier on your gut, but cauliflower is high in fibre and B-vitamins.

Another great alternative is courgette. Check out my courgette crust raw vegan pizza recipe. It’s super tasty and SIBO-friendly!

Cutting out or moderating your bread consumption is easier than you think and has lots of positive health benefits. If you are stuck for ideas, take a look at my recipe page to get some inspiration.

Take care of your gut health

The health of your gut can have a significant effect on both your body and your mind. And having a healthy gut requires both a balanced gut bacteria population and a healthy gut microbiome.

If you’re eating foods that aren’t right for you (as an individual), it could be the cause of your unwanted and uncomfortable symptoms such as bloating, cramps, pain and nausea. And, whilst stopping eating bread may help alleviate those symptoms, it’s also important to understand any other underlying issues.

If you want to really take control of your gut health, I offer a FREE 30-minute health and wellbeing review. As we discuss your health difficulties, I’ll give you a few easy recommendations to get you started, and explain the many programme options available.

Simply click this link to choose a time that works best for you.

(Please keep in mind that I am not a registered doctor, and if you are concerned about your health, you should always consult your GP first.)