For many people bread is part of their daily diet. Some now wonder whether bread is really so unhealthy and whether there are healthy types of bread that are easier to digest. In this article you will learn all about the harmful components in grain and how best to avoid them.

Some people now suffer from various intolerances to the ingredients of grain. In most cases this is a gluten intolerance. But even people without a recognized intolerance have digestive problems after eating bread. These are the four main reasons for this:

1. Gluten

Gluten is usually contained in every classic grain. The largest share is found in wheat with one to fifty percent. This proportion is higher than ever before, as the grain has been raised for easy processing. Especially compared to other cereals, some of which have a gluten content of only one to two percent, the proportion in wheat is enormous.

As a rule, most people consume grain in each meal throughout the day. Whether at breakfast, lunch or dinner. Even snacks between meals are often cereal. The body reacts to this gluten overload with an inflamed intestinal wall. It is capable of processing gluten, but only in moderation. The inflamed intestinal wall can cause antibody reactions against gluten. These antibodies float around the body and randomly match certain other parts of the body such as proteins in the thyroid gland or receptors in the synovial membrane. This can lead to autoimmune diseases in the worst case.

If you suffer from physical symptoms or just want to live healthier, you should avoid wheat and use healthier grains. This includes spelt, for example. A six to eight-week abstention from cereal-containing foods can help the body to regenerate. Cereal varieties can then be individually tested for their compatibility.

2. ATI (Amylase-Trypsin-Inhibitors)

ATI designates protective substances that help the grain not to be eaten by feeding pests. These protective substances prevent the digestion of starch and ensure that an insect cannot eat the grain. In your body, however, these substances also prevent the digestion of carbohydrates. The result: undigested starch ends up further back in the intestine, where it nourishes structures and microorganisms that should not be nourished at all. This in turn leads to intestinal problems such as bad colonization, flatulence and some other symptoms.

The ATI content in many cereals has also risen enormously due to high breeding. Especially you should avoid wheat. Low-ATI grains include spelt and rye. Sprouted grain is particularly well tolerated, as the protective substances disappear during germination. Via the germination process it is even possible to obtain a completely ATI-free grain. It is similar with sourdough, which you let ferment sourly.

3. FODMAPS (fermentable oligo-, di- and monosaccharides and polyols)

FODMAPS are carbohydrates and sugar compounds that are difficult for the small intestine to absorb. When there is an overabundance in the body, wrong structures in the intestines are nourished and cause symptoms such as stomach ache, flatulence and some more. To reduce FODMAPS, fermentation, i.e. acid fermentation or germination, is particularly suitable. The proportion of FODMAP is highest in rye and also very high in wheat.

Since grain is basically something valuable, you should use low FODMAP grains. Spelt is particularly suitable for this purpose, but also emmer. The best and healthiest bread is of course if you bake it yourself. If possible use a mixture of germinated spelt and spelt flour in organic quality and let it ferment sourly. You can find some recipes on the Internet.

4, wholemeal bread versus white flour bread

In principle, whole grain is healthier, but only if it could germinate before processing. All minerals of the grain are found in the grain husk and only migrate to the inside of the grain through the germination process. Then the grain is digestible. Otherwise, substances that are difficult to digest end up in the intestines and cause problems there.

As you can see, there are good alternatives and ways to enjoy bread. Become aware that unhealthy grains such as wheat put a strain on the intestines and can have an enormous impact on your well-being. Nevertheless, bread can be quite healthy and nutritious as long as the grain is consciously selected and processed.

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