Best Bread for Gluten Intolerance and Gluten Sensitivity

Best Bread for Gluten Intolerance and Gluten Sensitivity

Posted on: Bread, Gluten-Free

By Dr. Jorge, Ph.D.

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

Traditional bread can pose challenges for those with gluten intolerance or gluten sensitivity, but that doesn’t mean you need to give up bread altogether. Luckily, there are tasty bread options for those who do not tolerate gluten. Read on to discover low-gluten bread options that can satisfy your bread cravings without compromising your dietary needs. 

What bread has the least gluten? What bread has the most gluten?

Sourdough bread and rye bread contain the least amount of gluten compared to other types of bread. Both are considered low-gluten bread options and might be better tolerated by those with gluten intolerance or gluten sensitivity. Most other types of bread that are made with wheat flour contain the most gluten and should generally be avoided by those who experience gluten intolerance or gluten sensitivity symptoms. This includes white bread, whole wheat bread, and barley bread. All of these bread options contain a large amount of gluten and will generally not be well tolerated by those with gluten sensitivities.

Can I eat bread if I am gluten intolerant? Can I eat bread with gluten sensitivity?

You can still eat bread even if you are gluten intolerant or have gluten sensitivity, but the type of bread you can have will depend on the severity of your gluten intolerance. For those with mild gluten sensitivities, low-gluten bread, such as sourdough bread or rye bread, might be well tolerated without any negative side effects. However, if you have a more serious gluten intolerance or have celiac disease, you’ll want to steer clear of any gluten and opt for certified gluten-free bread.

Is sourdough bread better for gluten sensitivity? Is sourdough bread good for gluten intolerance? 

Yes, sourdough bread is generally well tolerated for those with gluten sensitivity or gluten intolerance. This is because of the lengthy fermentation process used to make sourdough bread. During fermentation, bacteria in the sourdough starter break down most of the gluten found in wheat flour, resulting in sourdough bread having approximately 90% less gluten when compared to traditional white bread.

Is rye bread better for gluten intolerance? Is rye bread good for gluten sensitivity?

Rye bread is considered a low-gluten bread, which means it is better for those with gluten intolerance and gluten sensitivity than other bread types like those made with wheat flour or barley flour. One study found that rye flour had almost three times less gluten than wheat flour. Because of this, rye bread might be better tolerated for those with gluten intolerance or gluten sensitivity.  

What bread is best for gluten intolerance? What bread is best for gluten sensitivity?

Low-gluten bread and gluten-free bread are best for those with gluten intolerance or gluten sensitivity. This means sourdough bread, rye bread, and gluten-free bread are great options if your body reacts negatively to gluten. If you’re searching for a gluten-free bread option, check for a gluten-free label on the packaging and scan the ingredient list for wheat, barley, rye, malt, and brewery’s yeast.

Does toasting bread remove gluten or reduce gluten?

While toasting bread may improve the overall digestibility of bread, it does not reduce or remove gluten from bread. However, studies have shown that toasted bread has a lower glycemic index than untoasted bread due to a chemical reaction during the toasting process. This means that toasted bread is less likely to cause sudden blood sugar spikes.

Does freezing bread remove gluten or reduce gluten?

The act of freezing bread does not change its gluten content, although some studies have shown that freezing might change the structure of the gluten protein. Without additional studies, those with gluten intolerance or sensitivity should stick to low-gluten or certified gluten-free bread options.

Where can I buy the best bread for gluten intolerance online?

At Wildgrain, we specialize in making high-quality, fresh baked goods that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for fresh pasta, breads, and pastries. Currently we do not carry gluten-free bread, but we are developing our first gluten-free breads. Some of our popular low-gluten breads include sourdough bread or rye bread. 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.