From the Guidelines
Homemade bread is likely to cause indigestion due to its high content of fermentable carbohydrates, such as FODMAPs, which can increase small intestinal water volume and colonic gas production, leading to gastrointestinal symptoms 1. When considering the ingredients and preparation of homemade bread, several factors can contribute to indigestion.
- The yeast content in homemade bread can produce gas during fermentation and continue fermenting in the digestive system, causing discomfort.
- Homemade bread often contains more yeast than commercial varieties and may be undercooked in the center, exacerbating this issue.
- Many people have sensitivities to gluten or wheat, which are primary ingredients in most bread recipes.
- The higher fiber content in homemade whole grain breads can also be harder to digest for some individuals. According to the British Society of Gastroenterology guidelines on the management of irritable bowel syndrome, a low FODMAP diet is recommended as a second-line diet for IBS, and it may be beneficial for individuals who experience indigestion after consuming homemade bread 1. To reduce indigestion, consider the following:
- Allow bread to cool completely before eating
- Ensure it's fully baked
- Reduce the yeast in your recipe
- Experiment with sourdough, which is often better tolerated due to its pre-fermentation process It's also important to note that some individuals may benefit from a gluten-free diet, although the evidence for this is limited, and it's thought that the clinical benefit reported with a gluten-free diet may be due to the reduction in dietary fructan content, a FODMAP, resulting from wheat exclusion 1.
From the Research
Possible Causes of Indigestion from Homemade Bread
- Homemade bread can cause indigestion due to the presence of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) 2, 3
- FODMAPs are types of carbohydrates that can be difficult for some people to digest, leading to symptoms such as bloating, abdominal pain, and indigestion 4
- Gluten, a protein found in wheat, barley, and rye, can also contribute to indigestion in some individuals, although the evidence for this is less clear 2, 3
Dietary Components and Indigestion
- The role of dietary components in inducing indigestion is complex and not fully understood 2
- However, research suggests that a low FODMAP diet may be effective in reducing symptoms of irritable bowel syndrome (IBS), including indigestion 3, 4
- Modifying existing bread products to be low in FODMAPs or gluten may help reduce indigestion symptoms in some individuals 2