Bread Intolerance

Bread intolerance has become a hot topic in recent years, with more people than ever questioning whether their favorite loaf might be the source of their digestive woes or other health concerns. While bread has been a staple of diets worldwide for centuries, it’s now under scrutiny, with many choosing to reduce or eliminate it altogether. In the US alone, bread consumption remains high—about 24 kg per person annually—but the rise of gluten-free and wheat-free alternatives signals a growing shift in dietary preferences.

This trend isn’t just about medical necessity. While conditions like celiac disease affect roughly 1% of the US population and non-celiac gluten sensitivity (NCGS) is gaining recognition, the majority of people avoiding bread do so without a formal diagnosis.[1] For some, the decision is driven by anecdotal benefits like reduced bloating or improved energy levels.

For others, it’s part of a broader “health reset,” influenced by celebrity endorsements, social media trends, and the perception that cutting out bread—or gluten—is inherently healthier. The result? Bread avoidance has become almost fashionable, with gluten-free products now a booming industry catering to both medical needs and lifestyle choices.

Why would you want to remove bread from your diet?

But why has bread, once considered the “staff of life,” become so polarizing? Part of the answer lies in evolving health awareness and changing food production practices. Modern bread often contains additives and refined ingredients that some find hard to digest. The staple ingredients of bread are flour, usually wheat flour, and yeast. Wheat and yeast can cause allergies, and immediate severe reactions that can be potentially fatal. Food allergies are prevalent in the US, impacting about 6% of the total population. However, food allergy is generally associated with milk, eggs, shellfish, peanuts, and tree nuts, not wheat and yeast.

So, if it’s not a food allergy triggering symptoms, why would you want to remove bread from your diet? Well, it would be essential to remove bread if you have celiac disease. This is because wheat (and also rye and barley) all contain gluten; gluten is a protein that gives bread its elasticity helping it to keep its shape and making it chewy.

Approximately 1% of the population has celiac disease, which is a lifelong intolerance to gluten.[2] Celiac disease causes damage to the small intestine and many other symptoms and tends to run in families. Symptoms of celiac disease can range from mild to severe and include headaches, diarrhea, stomach pains, and lethargy. Strict adherence to a gluten-free diet brings complete resolution of symptoms. If you think you have an allergy or celiac disease, then you should go and see your doctor who can arrange for you to be tested or referred to a specialist.

Save$69!

Premium Food Sensitivity Test

$160

FREE shipping on all orders

The Premium Food Sensitivity Test measures your IgG reactivity to 200 foods and drinks. Get answers on which foods could be triggering your IBS symptoms, headaches, bloating, tiredness, and more. Simply collect your finger-prick blood sample at home. Mail it to our laboratory for testing. Then receive your results online within 7 days!

200 ingredients tested
Tests are HSA and FSA accepted
Analyzed in our accredited laboratory
Clear, color-coded results show your IgG reactivity score for each ingredient

Customers must be aged 18 years or over to take this test. For under 18s, take our Junior Food Sensitivity Test. This test is not available to customers who are pregnant or breastfeeding.

Symptoms of Bread Intolerance

Bread intolerance, often linked to sensitivities to gluten or wheat, can manifest in a variety of ways, ranging from digestive discomfort to systemic issues. These symptoms can vary widely between individuals and may overlap with other conditions, making it challenging to pinpoint bread as the culprit without proper testing. Below is a detailed list of common symptoms associated with bread intolerance:

Digestive issues: This includes bloating, abdominal pain, diarrhea, constipation, nausea, and excessive gas. These symptoms are often triggered shortly after consuming bread or other gluten-containing foods.

Fatigue: Persistent tiredness or a feeling of exhaustion, especially after eating bread, is a frequently reported symptom. This may be due to inflammation or poor nutrient absorption caused by gluten sensitivity.

Headaches and migraines: Regular headaches or migraines without an apparent cause can be linked to bread intolerance. Some individuals report relief when they eliminate bread from their diet.

Skin problems: Conditions such as eczema-like rashes, hives, or other forms of skin irritation may occur in response to bread consumption. These symptoms are often seen in individuals with wheat allergies or gluten sensitivities.

Joint and muscle pain: Unexplained aches in the joints or muscles may result from inflammation triggered by gluten or wheat proteins.

Brain fog: Difficulty concentrating, forgetfulness, and mental fatigue—commonly referred to as “brain fog”—are hallmark symptoms for many people with gluten sensitivity.

Mood changes: Anxiety, depression, and irritability have been linked to bread intolerance. These mood changes may stem from the gut-brain connection and inflammatory responses.

Respiratory symptoms: For those with wheat allergies, nasal congestion, sneezing, or even asthma-like symptoms may arise after consuming bread products.

Tingling or numbness: Neuropathy-like symptoms such as tingling or numbness in the extremities are sometimes reported by individuals with gluten-related disorders.

These symptoms can significantly impact daily life if left unaddressed. If you suspect bread intolerance might be affecting you, consulting a healthcare professional and undergoing food sensitivity testing can help identify the root cause and guide dietary adjustments.

Bread Intolerance vs. Wheat Allergy vs. Celiac Disease

Bread intolerance, wheat allergy, and celiac disease are often confused due to their overlapping symptoms, but they are distinct conditions with different causes and management strategies.

Bread Intolerance

Bread intolerance is a non-specific term that typically refers to difficulty digesting bread or its components, such as gluten, wheat proteins, or additives like preservatives and emulsifiers. Unlike celiac disease or wheat allergy, bread intolerance does not involve an autoimmune or allergic reaction.

Instead, it is often linked to sensitivities to gluten or fermentable carbohydrates (like fructans) found in wheat. Symptoms may include bloating, abdominal discomfort, fatigue, or headaches, which tend to occur after eating bread. Diagnosing bread intolerance usually involves ruling out other conditions and observing symptom improvement when bread is eliminated from the diet.

Wheat Allergy

Wheat allergy, on the other hand, is an immune-mediated response to proteins in wheat and can cause immediate allergic reactions such as hives, swelling, respiratory issues, or even anaphylaxis. This condition is most common in children but can persist into adulthood.

Unlike bread intolerance or celiac disease, wheat allergy is not limited to gluten—it involves a broader range of wheat proteins. Diagnosis typically involves skin prick tests or blood tests to detect IgE antibodies specific to wheat. Management requires strict avoidance of all wheat-containing foods and may involve carrying emergency medications like epinephrine for severe reactions.

Celiac Disease

Celiac disease is an autoimmune condition triggered by gluten—a protein found in wheat, barley, and rye. In people with celiac disease, consuming gluten damages the lining of the small intestine, leading to malabsorption of nutrients and a wide range of symptoms such as diarrhea, fatigue, anemia, and joint pain.

Unlike bread intolerance or wheat allergy, celiac disease can lead to long-term complications if untreated, including osteoporosis and an increased risk of certain cancers. Diagnosis involves blood tests for specific antibodies and confirmation through a biopsy of the small intestine. The only treatment is a strict, lifelong gluten-free diet.

In summary, bread intolerance is a non-specific sensitivity often linked to digestion issues with bread components; wheat allergy is an immune response to wheat proteins that can be severe; and celiac disease is an autoimmune disorder requiring lifelong dietary changes. Understanding these distinctions helps ensure proper diagnosis and management for individuals experiencing adverse reactions to bread or wheat products.

Non-Gluten Causes of Bread Intolerance

While gluten is often blamed for bread intolerance, other components in bread can also trigger symptoms for many individuals. These non-gluten factors include fructans (a type of FODMAP), yeast, and various additives like preservatives and emulsifiers. Understanding these potential triggers can help pinpoint the cause of discomfort and guide dietary adjustments.

Fructans (FODMAPs)

Fructans are fermentable carbohydrates found in wheat, barley, rye, and other foods like onions, garlic, and asparagus. For some individuals, particularly those with irritable bowel syndrome (IBS), fructans can be difficult to digest. When fructans reach the large intestine, gut bacteria ferment them, producing gas and leading to symptoms such as bloating, abdominal pain, diarrhea, or constipation.

Interestingly, research has shown that some people who believe they are sensitive to gluten may actually be reacting to fructans instead. A low-FODMAP diet, which reduces the intake of fermentable carbohydrates like fructans, can help identify whether they are the true culprit behind bread intolerance.

Yeast

Yeast intolerance or sensitivity can also contribute to bread-related discomfort. Yeast is a key ingredient in most bread types, used to make the dough rise during fermentation. For individuals with yeast intolerance, consuming bread may lead to symptoms such as bloating, gas, fatigue, headaches, or even skin rashes. This condition is often linked to an overgrowth of yeast in the gut or an immune response involving IgG antibodies.

Unlike gluten or fructan issues, yeast intolerance symptoms may take hours or even days to appear after consumption, making it harder to identify as the cause. Avoiding yeast-containing foods like bread and certain alcoholic beverages is typically recommended for those affected.

Additives: Preservatives and Emulsifiers

Modern bread often contains additives designed to improve texture, extend shelf life, or enhance flavour. Common additives include preservatives like calcium propionate (used to prevent mould) and emulsifiers such as mono- and diglycerides of fatty acids (used to improve dough consistency). While these ingredients are generally considered safe in regulated amounts, some individuals may experience adverse reactions.

For example, calcium propionate has been linked to migraines in sensitive individuals and may disrupt gut health by affecting the microbiome. Similarly, synthetic emulsifiers like polysorbate 80 have been associated with inflammation and compromised gut barrier function. These additives may not be necessary in homemade or artisanal bread but are prevalent in mass-produced varieties.

Identifying Your Trigger

If you experience symptoms after eating bread but have ruled out gluten-related disorders like celiac disease or wheat allergy, it’s worth considering these non-gluten factors. Working with a healthcare professional or following an elimination diet—such as the low-FODMAP approach—can help determine whether fructans, yeast, or additives are contributing to your symptoms. Opting for simpler breads with minimal ingredients or experimenting with alternatives like sourdough (which has lower levels of FODMAPs due to fermentation) may also provide relief.

The Science Behind Sourdough Bread

Sourdough bread has gained attention not only for its rich flavour and artisanal appeal but also for its potential to be easier to digest for individuals with mild gluten or wheat sensitivities. The secret lies in its unique fermentation process, which transforms the dough into a more gut-friendly product through the action of wild yeast and lactic acid bacteria. These microorganisms work together in a slow fermentation process, breaking down complex compounds in the flour and creating a bread that is distinct from those made with commercial baker’s yeast.

During fermentation, lactic acid bacteria (such as Lactobacillus sanfranciscensis) play a crucial role in sourdough’s digestibility. These bacteria produce acids that lower the pH of the dough, creating an acidic environment that partially breaks down gluten and fructans (a type of FODMAP). Gluten, the protein that can trigger adverse reactions in those with sensitivities, is degraded into simpler peptides, making it less likely to cause digestive discomfort. Similarly, fructans—fermentable carbohydrates often linked to bloating and IBS symptoms—are significantly reduced during the long fermentation process. This makes sourdough bread easier on the stomach for many individuals who struggle with conventional bread.

Beyond breaking down problematic compounds, the fermentation process enhances sourdough’s nutritional profile. It reduces phytic acid, an anti-nutrient that can block mineral absorption, thereby improving the bioavailability of key nutrients like magnesium, zinc, and iron. Additionally, sourdough’s slower rise time allows for the development of beneficial enzymes and prebiotic compounds that may support gut health. Unlike quick-rise breads made with commercial yeast, sourdough’s extended fermentation creates a more complex flavour while also naturally preserving the bread by inhibiting spoilage organisms.

It’s important to note that sourdough is not gluten-free—it still contains some residual gluten and may not be suitable for individuals with celiac disease. However, for those with non-celiac gluten sensitivity or mild digestive issues related to bread consumption, sourdough offers a more tolerable alternative.[3] The combination of reduced gluten and FODMAP levels, enhanced nutrient absorption, and improved gut compatibility makes sourdough bread a standout choice for those seeking both flavour and digestibility.

Diagnosing Bread Intolerance

Diagnosing bread intolerance can be a challenging process, as its symptoms often overlap with other conditions like celiac disease, wheat allergy, or non-celiac gluten sensitivity. A proper diagnosis typically involves a combination of medical history, symptom tracking, and specific tests to identify the root cause of your discomfort. Here’s how bread intolerance can be tested:

Traditional Medical Testing

Medical history and symptom review: A healthcare professional will start by reviewing your symptoms and dietary habits. They may ask about the timing and severity of your reactions to bread or wheat-based products.
Blood tests: Blood tests can screen for specific antibodies, such as IgA and IgG to tissue transglutaminase (tTG) or deaminated gliadin peptides (DGP), which are markers for celiac disease. These tests are highly specific and sensitive for diagnosing gluten-sensitive enteropathies.
Skin prick or IgE testing: For suspected wheat allergies, allergists may use skin prick tests or measure specific IgE antibodies in the blood. These tests help differentiate between an allergic reaction to wheat and other conditions like gluten intolerance.
Elimination diets and food challenges: A doctor may recommend removing bread and related products from your diet for a period and then reintroducing them to observe any reactions. This approach is particularly useful for identifying non-celiac gluten sensitivity, as no specific biomarkers exist for this condition.
Endoscopy and biopsy: In cases where celiac disease is suspected, an endoscopy with a biopsy of the small intestine may be performed to look for signs of villous atrophy or inflammation.

At-home Testing Options

For those looking for a more convenient way to explore potential bread intolerance, at-home testing kits have become increasingly popular. These tests are not diagnostic but can provide valuable insights into food sensitivities:

IgG food sensitivity tests: At-home kits, like YorkTest’s Premium Food Sensitivity Test, measure your body’s IgG response to hundreds of foods, including gluten-containing ingredients. By collecting a small blood sample via a finger prick, you can send it to a lab for analysis and receive results within days. These tests use a traffic-light system (red, amber, green) to indicate your reactivity levels to each food.
Celiac disease screening kits: Some at-home tests focus specifically on antibodies associated with celiac disease, such as tTG or DGP antibodies. Others include genetic testing for HLA-DQ2 and HLA-DQ8 genes, which are linked to celiac disease risk.
Wheat allergy tests: Certain at-home kits also test for IgE antibodies related to wheat allergy, helping distinguish between an immune-mediated allergy and other forms of intolerance.

While at-home tests offer convenience and a starting point for understanding potential food sensitivities, they should not replace professional medical advice. If you suspect bread intolerance is affecting your health, it’s best to consult a healthcare provider who can interpret test results in the context of your overall health and recommend next steps.

Whether you opt for traditional medical testing or an at-home sensitivity test like YorkTest’s offerings, identifying bread intolerance is an important step toward improving your well-being through personalized dietary adjustments.

Living with Bread Intolerance

Living with bread intolerance can feel challenging at first, but with the right strategies, enjoying a varied and fulfilling diet is possible while avoiding discomfort is entirely possible. Managing bread intolerance involves understanding food labels, finding suitable alternatives, and navigating social situations like dining out. By taking a proactive approach, you can minimize symptoms and control your dietary needs.

Below are a few practical tips for managing bread intolerance:

Reading Food Labels

Learning to read food labels is essential for avoiding ingredients that may trigger symptoms. Bread intolerance isn’t always about gluten—look out for other potential irritants like wheat, yeast, or additives such as emulsifiers and preservatives (e.g., calcium propionate). When shopping, choose products labelled as gluten-free or wheat-free if these are your triggers. Be cautious of hidden sources of wheat or gluten in processed foods like soups, sauces, or even deli meats. Familiarize yourself with terms like “modified starch” or “hydrolysed protein,” which can sometimes indicate wheat derivatives.

Finding Suitable Alternatives

Thankfully, there are now more alternatives to traditional bread than ever before. Gluten-free breads made from grains like rice, quinoa, or buckwheat are widely available in supermarkets and health food stores. If yeast is an issue, look for yeast-free options or consider flatbreads like tortillas or wraps made from alternative flour. Sourdough bread may also be a good choice for those with mild sensitivities due to its fermentation process, which reduces gluten and FODMAP content. Experimenting with homemade recipes using almond flour, coconut flour, or chickpea flour can also provide delicious and customizable options.

Dining Out Safely

Eating out with bread intolerance requires some planning but doesn’t have to be stressful. Before heading to a restaurant, research their menu online or call ahead to ask about gluten-free or wheat-free options. Many restaurants now cater to dietary restrictions and may offer allergen-friendly menus. When ordering, communicate clearly with the waitstaff about your needs—explain that you cannot consume bread or related ingredients and inquire about potential cross-contamination in the kitchen. Choosing simple dishes like grilled meats, salads without croutons, or rice-based meals can reduce risks. Visiting during off-peak hours can also ensure the staff has more time to accommodate your needs.

Preparing for Social Events

Social gatherings can be tricky but manageable with preparation. If you’re attending a party or event where bread-heavy dishes might dominate the menu, consider eating beforehand so you’re less tempted by unsafe options. Alternatively, bring a dish you know you can eat to share with others—it’s a great way to ensure you have something safe while contributing to the meal. If you’re unsure about what will be served, don’t hesitate to ask the host about ingredients or suggest alternatives.

Staying Flexible and Positive

Adjusting to life without traditional bread may feel restrictive at first, but it opens up opportunities to explore new foods and cuisines. Many cultures rely on natural gluten- and wheat-free staples such as corn tortillas (Mexican), injera made from teff (Ethiopian), or rice paper wraps (Vietnamese). Embrace these options as part of your diet instead of focusing on what you’re avoiding.

By staying informed and prepared, living with bread intolerance becomes less of a burden and more of an opportunity to take control of your health while enjoying diverse food choices. With growing awareness of dietary sensitivities in restaurants and grocery stores alike, navigating bread intolerance is becoming easier than ever before.

Scientific References:

Elwenspoek MM, Thom H, Sheppard AL, Keeney E, O’Donnell R, Jackson J, Roadevin C, Dawson S, Lane D, Stubbs J, Everitt H, Watson JC, Hay AD, Gillett P, Robins G, Jones HE, Mallett S, Whiting PF. Defining the optimum strategy for identifying adults and children with celiac disease: systematic review and economic modelling. Health Technol Assess. 2022 Oct;26(44):1-310. doi: 10.3310/ZUCE8371. PMID: 36321689; PMCID: PMC9638887.
Daley SF, Posner EB, Haseeb M. Celiac Disease. [Updated 2025 Feb 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441900/
Laatikainen R, Koskenpato J, Hongisto SM, Loponen J, Poussa T, Huang X, Sontag-Strohm T, Salmenkari H, Korpela R. Pilot Study: Comparison of Sourdough Wheat Bread and Yeast-Fermented Wheat Bread in Individuals with Wheat Sensitivity and Irritable Bowel Syndrome. Nutrients. 2017 Nov 4;9(11):1215. doi: 10.3390/nu9111215. PMID: 29113045; PMCID: PMC5707687.