There are so many options in the bread aisle it can feel overwhelming. White, wholemeal, multigrain, sourdough…the list goes on. Then there are loaves made for people with dietary requirements, such as gluten-free bread. But even if you do not have a gluten sensitivity or coeliac disease, when you compare gluten-free bread vs regular bread, is one technically better for you than the other?
“While gluten-free bread is essential for some, it is often misunderstood as automatically healthier,” functional medicine dietitian Samantha Peterson says. Here, dietitians explain the key differences between gluten-free bread and regular bread (bread that is not gluten-free), plus whether there is a clear winner when it comes to a healthy diet.
Gluten-free bread vs regular bread: what’s the difference?
As you might expect, the differences between gluten-free bread and regular bread start with the ingredients. “Gluten-free bread is made without wheat, barley or rye, the grains that naturally contain gluten, a protein that helps give traditional bread its structure and chew,” Peterson explains. “Instead, gluten-free bread is typically made from alternative flours and starches such as rice flour, tapioca starch, potato starch, sorghum, millet or almond flour.”
Gluten also acts as a natural binder, so gluten-free loaves often include ingredients such as eggs, psyllium husk or xanthan gum to help create a texture similar to gluten-containing bread.
Because there are so many potential ingredients in gluten-free bread, the nutritional content (and how it compares to regular bread) can vary widely. “Not all gluten-free breads are nutritionally equal,” Peterson says. “Some are highly refined and starch-heavy, offering little fibre or protein, while others include whole-food ingredients like seeds, whole grains or legumes.”
Which ingredients are used often depends on the type of regular bread the gluten-free version is trying to replicate. A gluten-free soft white loaf, for example, may contain more carbohydrate and less fibre and protein than a gluten-free wholegrain bread, just as you would see with their gluten-containing counterparts.
It is also worth noting that the same applies to regular bread. Not all wheat breads will have exactly the same ingredients or macronutrients. Some are more processed and refined than others, while others provide more whole grains, fibre and protein per slice.
Who should eat gluten-free bread?
People with coeliac disease, an autoimmune condition in which eating gluten triggers an immune response that can damage the small intestine, should not eat regular bread that contains gluten. Before gluten-free diets became popular, people with coeliac disease were the main group buying gluten-free bread. Now, many others choose it too.
“Some individuals have a condition called non-coeliac gluten sensitivity, where they simply feel better avoiding gluten,” says registered dietitian Amy Davis. Peterson adds that people with certain digestive conditions or autoimmune diseases may also choose gluten-free bread for the same reason, “even though the response isn’t driven by an immune reaction like coeliac disease.”
However, she also notes that if you feel bloated or uncomfortable after eating regular bread, switching to gluten-free may not be the best solution. “Digestive discomfort after eating bread isn’t always about gluten itself; it can also relate to portion size, fermentation, fibre content, how processed the bread is or what it’s combined with to make a meal,” Peterson explains. “Going gluten-free isn’t automatically necessary or beneficial for everyone.” It is best to consult a dietitian or healthcare provider to get to the bottom of your discomfort.
Gluten-free bread vs regular bread: which is better for you?
The short answer: It depends. “If the gluten-free bread is made with wholegrain flours that contain fibre, vitamins and minerals, it will typically be a healthier and more filling option than refined white bread,” says Davis. “A thoughtfully made gluten-free bread can still be a good choice, but it usually requires more ingredient scrutiny and manipulation to match the nutritional benefits of whole grains.”
Peterson recommends looking for a bread with two to three grams of fibre per slice that is made with mostly whole-food ingredients. “These breads tend to be more filling and support longer-lasting energy compared to conventional white bread, which is typically made from refined flour and offers very little fibre or nutritional value,” she explains.
If you tolerate gluten well, Davis and Peterson say that a regular wholemeal or wholegrain bread is likely your healthiest option, thanks to the naturally higher protein, fibre and micronutrient content. “Ultimately, the healthiest bread isn’t defined by whether it contains gluten,” Peterson says. “It’s the one made with higher-quality ingredients that your body digests well and that fits comfortably into the overall eating pattern that you can sustain.”
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