AWhen the holidays approach and charcuterie (or butter) boards abound, you’re no doubt on the hunt for the right accessories to go with your gorgeous edible centerpiece. The natural accompaniment to almost any appetizer is of course a delicious loaf of bread.
And because we are supremely in favor of all things that perform a dual function – of makeup with skin benefits at kitchen appliances that basically do your taxes—there is no denying that serving a delicious homemade bread recipe that is too packed with gut health benefits is compelling.
“Bread got a bad rap from diet culturebut it offers many benefits for your gut health,” says Caroline Cederquist, MD, who is a board-certified family medicine and functional medicine physician and co-founder and chief medical officer of bistroMD. “The microorganisms that colonize the human gut, known as gut microbiota, play central roles in physiology and metabolism. For starters, breads made from wheat and rye contain fructan, which is a prebiotic or “good” type of gut bacteria. Prebiotic foods are generally high in fiber and act as nourishment for gut microbiota and probiotics.
Dr. Cederquist says the fiber, prebiotics, and probiotics found in certain types of bread also improve digestion and help reduce symptoms related to digestive disorders. Plus, “they offer anti-inflammatory properties, contribute to a stronger immune system, help with heart health, and have even been shown to positively affect mood and brain function.”
Of course, not all breads are created equal. To that end, Dr. Cederquist recommends looking for breads that have a rough, grainy texture. “This often suggests less refined carbs and more complex carbs, which tend to provide higher amounts of fiber, vitamins, and minerals,” she says. Sourdough is another smart choice for gut health due to its natural probiotics which result from the fermentation process. Finally, opt for whole-grain breads, especially when paired with heart-healthy protein.
To help you whip up the best gut-healthy bread recipes for your party table, we’ve rounded up a few of our favorites below.
5 Delicious Gut-Healthy Bread Recipes That Will Boost Digestion and Regularity
Good for your nut bread
This easy-to-make nut-based bread is not only packed with protein-rich nuts, but also fiber and healthy fats. Pair it with probiotic-rich yogurt for a gut-healthy breakfast or snack.
Get the recipe: Good for your nut bread
Gut positive sourdough bread
Sourdough bread as a whole tends to be better for your gut than standard bread. This is because sourdoughs require fermented sourdough, which can also help your body absorb the nutrients provided by the recipe, including magnesium, zinc, and iron.
Get the recipe: Gut positive sourdough bread
Bread that respects the guts
This phenomenal gluten-free bread recipe is able to accommodate a wide range of dietary restrictions, including dairy, egg, yeast, soy, and corn. Without these common allergens, your belly is likely to stay happy.
Get the recipe: Bread that respects the guts
This healthy bread recipe uses – you guessed it – muesli as the main ingredient. That means this high-fiber bread is great for your digestive system and also a great way to use up some of those leftover grains you don’t know what to do with.
Get the recipe: Muesli bread
Whole grain seed bread
You need less than 10 ingredients and 30 minutes to make this whole-grain bread, which is packed with gut-friendly nutrients. Although the seeds and oats are optional, they make this bread so much better for your tummy (and your taste buds).
Get the recipe: Whole grain seed bread
source : https://folobooks.com/