Ep. 9: Is there such thing as an anti-inflammatory bread?

Links mentioned in Episode 

www.betterwithcarbo.com/checklist Checklist for Quick and Easy Anti-inflammatory meals 

www.betterwithcarbo.com/4 - Episode 4 Struggling to Heal Your Gut? Make sure you get Enough of this one Nutrient 


Welcome back to the Inflamed in the Brain podcast! I'm Krissy, your bread-loving host, and today's episode is a special treat for all my fellow bread enthusiasts. We're diving deep into the world of bread—types, considerations, and how to make peace with this beloved carb. Stick around; it's going to be a game-changer!

Main Points:

1. Bread Breakdown: Wheat, Whole Wheat, White, Whole Grain, and Multigrain

  • Whole Wheat Bread: Utilizes all three parts of the wheat kernel—endosperm, bran, and germ.
  • Wheat Bread: Uses refined wheat flour, with the germ and bran removed.
  • White Bread: The least nutritious, made from refined flour lacking fiber and essential nutrients.
  • Whole Grain Bread: Incorporates whole grains like oats and barley, offering added fiber and nutrients.
  • Multigrain Bread: May use refined grains, check for "refined" in the ingredients.

2. Why Bread Gets a Bad Rap:

  • High Glycemic Load: Refined breads can cause rapid blood sugar spikes, contributing to inflammation, insulin resistance, and other health issues.
  • Gluten and Zonulin: Gluten triggers zonulin release, leading to increased intestinal permeability (leaky gut) and potential inflammatory issues.
  • Phytates in Bread: Phytates, found in whole grains, bind to essential minerals, reducing their bioavailability.

3. Healthy Bread Options:

  • Sourdough Bread: Fermentation breaks down gluten, lowers carb content, and reduces phytates.
  • Sprouted Grain Bread: Soaking grains eases digestion, potentially lower glycemic, and activates enzymes to decrease phytates.
  • Balancing Act: Pair your bread with healthy fats and protein to mitigate blood sugar spikes and post-carb blues.


And there you have it! I hope this episode has provided clarity in the bread aisle. Remember, whether it's sourdough or sprouted, balance is key. Gluten-free doesn't guarantee an anti-inflammatory choice, so embrace these options wisely. If you enjoyed this episode, share it, leave a review, and hit subscribe for more anti-inflammatory wisdom. Check the show notes for additional resources. Until next time, same time, same place!

If you found this episode helpful, share it with a friend, leave a review, and subscribe for more anti-inflammatory insights. Follow me on Instagram @betterwithcarbo to continue our conversation. Check the show notes for links mentioned in this episode. Until next time, guys—same time, same place. Keep those carbs balanced!

1 thought on “Ep. 9: Is there such thing as an anti-inflammatory bread?”

  1. As a bread lover, I found this episode very enlightening because I recently discovered the love of sourdough bread. Very chewy but delicious. A good source of protein to add to the bread is taking 2 eggs (whole) and "mushing it up" with a tablespoon of sour cream and using the spread on the bread...MMMMMMMMMM

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