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Best Bread for Acid Reflux & Heartburn

Best Bread for Acid Reflux & Heartburn

Posted on: Bread

By Dr. Jorge, Ph.D.

Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. 

Heartburn and acid reflux can cause discomfort, pain, and frustration, especially if you are unable to find relief from your symptoms. While bread is a popular staple food for many, it can unfortunately trigger acid reflux or heartburn for some people. Thankfully, certain types of bread can lessen your likelihood of experiencing these digestive problems. Continue reading to find out which bread might be the best choice for you to reduce the symptoms of acid reflux and heartburn.

Does eating bread cause acid reflux and heartburn? Why does bread give me acid reflux?

Eating bread can trigger acid reflux and heartburn in some people. This is because bread, especially bread made from refined grains, can be difficult for the body to digest due to the low fiber content of these types of bread. You may also experience acid reflux and heartburn after consuming bread if you have an intolerance to gluten, a protein that is found in bread.

What is the best bread for acid reflux? What is the best bread for heartburn?

Any bread made entirely of whole grains is the best bread for preventing acid reflux and heartburn. Whole-grain bread has a higher fiber content than white bread, which is made from refined grains. Eating whole-grain bread in place of white bread can help with digestion and reduce the likelihood of acid reflux and heartburn. However, if you suspect you have a gluten intolerance, you’ll want to stick to gluten-free bread instead.

Can GERD patients eat bread? What is the best bread for GERD?

People with gastroesophageal reflux disease, or GERD, can eat bread but should avoid bread containing refined grains, including white bread. Difficult-to-digest foods such as white bread can cause more gas and irritate the stomach. The best bread to eat for those with GERD is bread that is high in fiber or easier to digest. This includes whole grain bread, sourdough bread, and rye bread.

Does bread soak up stomach acid?

Food made from whole grains can help to absorb acid in the stomach, including whole grain bread. Whole grain bread is rich in fiber, and fiber can absorb liquid in the digestive system, preventing the displacement of stomach acid which in turn can reduce acid reflux symptoms.

Is sourdough bread good for acid reflux or heartburn? Does sourdough bread cause acid reflux?

Sourdough bread can be a great option for those with acid reflux or heartburn. Since both can be triggered by foods that are hard to digest, foods that are easier on the digestive tract are the best for those with acid reflux or heartburn. Sourdough bread is easier to digest compared to other types of bread thanks to the fermentation process used to make sourdough. The microorganisms in the dough help us with some of the digestion while the sourdough takes its time fermenting, making it easier on our bodies later on!

While sourdough is generally a good option for those that experience acid reflux or heartburn after consuming white bread, it might not be the solution for everybody. Histamine found in sourdough bread may be difficult for some people to digest, potentially causing acid reflux.

Is rye bread good for acid reflux? Is rye bread good for heartburn? 

Rye bread can be a good bread option for acid reflux and heartburn sufferers. This is because rye bread is a good source of fiber and tends to have less gluten than other bread varieties. The high fiber and lower gluten content both help to aid digestion, reducing the possibility of acid reflux and heartburn symptoms.

Is gluten-free bread good for acid reflux or heartburn? 

Gluten-free bread can help to reduce acid reflux and heartburn only if the cause of these symptoms is intolerance or sensitivity to gluten. However, if gluten is not the trigger of your acid reflux or heartburn, a gluten-free diet will likely not ease your uncomfortable symptoms. If you’re unsure, try swapping white bread for 100% whole-grain bread and monitor your symptoms. If you continue to experience acid reflux or heartburn after the switch, you may want to try limiting gluten from your diet.

Where can I buy healthy bread online?

At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include sourdough whole wheat, sourdough 7-grain, slow fermented 3-seed bread, and sourdough rye. We are proud to offer healthy breads, made with non-GMO flour and without added sugar or preservatives. Learn more about Wildgrain and our artisanal baking and cooking methods. 


About the Author

Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics.


This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.