Teff Bread (Gluten Free, Lectin Free)
In Gundry's eyes, the only bread that we should consume contains absolutely no grains whatsoever. He names a product called 'Barely Bread' as the best choice in his book, because it just contains blend of almond, seed and coconut flowers with zero grains.
Does sourdough bread have lectins? The short answer is yes; regular sourdough bread, made with wheat flour or rye flour, has lectins.
Wild yeast requires more time to rise, and the longer dough sits, the more time it has to ferment and kill lectins. We're talking days, not hours. For many artisan sourdough breads, while the "leaven" is certainly fermented, often the dough is not, or isn't fermented long enough.
Teff Bread (Gluten Free, Lectin Free)
The Arthritis Foundation lists rye bread and millet as two varieties that work well for anti-inflammatory diets. Rye bread is anti-inflammatory because it is high in fiber, which slows the absorption of sugar into the bloodstream. Millet is also nutrient rich and full of fiber (plus, it's naturally gluten-free).
Sourdough is one such bread which is recommended due to its anti-inflammatory grains. The bread is created through fermentation making its vitamins easier to digest. Sourdough is also low-glycaemic meaning it won't spike a person's blood sugars and also contains prebiotics which form during the fermenting process.
Sourdough bread contains lactic acid, which can help reduce inflammation in the body. Chronic inflammation can lead to a variety of health problems, including heart disease, diabetes, and cancer. Adding sourdough bread to your diet can help reduce inflammation and promote overall health.
"Let's talk about my favorite bread for digestion and gut health: Sourdough bread. Sourdough is incredible because these microbes are transforming the flour," Dr. Bulsiewicz explains in the Instagram Reel, referring to the way the wild yeasts react with the flour and water in the sourdough starter.
Wheat and all gluten-containing grains (rye, barley, spelt) have a high lectin content and can irritate the gut.
Raw wheat and other whole grains are high in lectins. Raw wheat germ, which is often sold as a source of fiber, can contain as much as 300 mcg of wheat lectins per gram. If you're trying to avoid lectins, do not eat raw whole grains.
Cooking, especially with wet high-heat methods like boiling or stewing, or soaking in water for several hours, can inactivate most lectins. [6] Lectins are water-soluble and typically found on the outer surface of a food, so exposure to water removes them.
Almond flour, made from blanched almonds, is one of the most common lectin-free, gluten-free keto flour for baking, and one of the most overused ingredients in grain-free diets.
Whole-grain bread, Ezekiel bread, and rye bread are among the most healthful options. Bread made from whole or sprouted grains contains essential nutrients, including protein, vitamins, minerals, and fiber. Others, such as processed white bread, contain very few nutrients.
Whole grains:Oatmeal, brown rice, whole-wheat bread, and other unrefined grains tend to be high in fiber, and fiber also may help with inflammation.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
This is probably because the omega-3 fatty acids they contain stimulate the body to produce substances that can dampen inflammation. The evidence for this has come from studies of people with rheumatoid arthritis, however sometimes people with osteoarthritis experience some relief, too.
Or, consider switching to Swiss cheese; one study found the probiotics in this variety could decrease inflammation.
If you love bread and want to be kind to your gut we've got you. The goodness of Helga's Prebiotic comes from a special blend of soluble and insoluble dietary fibres that support good gut health and is important for your overall health and wellbeing.