The Easiest High-Fiber Swap for Better Gut Health

At EatingWell, we believe that any food can be enjoyed in a healthy eating pattern. Sometimes this means having less nutritious foods in moderation rather than completely cutting them out of your diet. And it could also mean swapping some of your go-tos with similar, healthier versions.

In a recent Instagram video, gastroenterologist Will Bulsiewicz, M.D., MSCI, shared an easy swap that you can make for your breakfast or lunch. If you’re a toast lover or sandwich fan, this is for you.

“It’s time to rethink your bread, because there’s a high probability that your pantry has white bread, which is made from refined grains,” Bulsiewicz says. He then explains why eating refined grains isn’t the best option for your gut health.

“When they refine the grains, they’re stripping away the fiber, the vitamins, the minerals, all the good stuff,” he shares. “Throwing that in the trash, and they’re leaving you with the stuff that’s going to spike your blood sugar.”

There is recent science that shows a diet high in ultra-processed foods and refined carbs can increase your risk for gut and heart problems. On the flip side, research suggests that focusing on whole grains can help reduce your risk of type 2 diabetes, heart disease and stroke. That’s why Bulsiewicz recommends swapping out white bread for sprouted grain or whole-wheat bread.

“This type of whole grain bread means more fiber, slower digestion, better blood sugar control plus the whole grains have antioxidants and phytonutrients that are wonderful for you and have anti-inflammatory properties,” Bulsiewicz explains.

Dietitians agree that sprouted grain bread is a favorite; it’s a satisfying choice for being rich in fiber and protein. Brands like Food for Life and Dave’s Killer Bread sell delicious sprouted grain bread in the same aisle as your other favorite loaves.

It’s important to note that if you’re a fan of white bread, it’s totally OK to have it when you’re in the mood for it. But if you’re a daily bread eater, swapping for a more nutrient-rich option is a smart choice. Choose whole-wheat or sprouted grain when making a high-protein tuna salad sandwich, or when you’re enjoying toast with jam or peanut butter.