Are you eating gluten free bread because you think it’s best for your IBS? Are you following a gluten free diet, but you don’t even know if you need to?
If you’re NEEDLESSLY eating gluten free bread (and other gluten free products), then you’re unnecessarily spending extra on your shopping bill!
I’ve worked out some nutrition and price values of regular and gluten free breads, as you can see in the table in the picture.
Look at the last column in the picture – less than ~ 13p per 100g of bread for REGULAR bread vs more than 52p for the GLUTEN FREE version!
This is a 300% increase per 100g of bread!!
By the way, I used per 100g of bread so it’s easier to compare because loaves of bread weigh different amounts, e.g., 800g, 750g, 400g, 600g, 535g, 550g.
So, in terms of price per loaf, it could be approx. £1.40 for an average 800g white loaf vs £5.20 for an average 800g gluten free white loaf!
Most regular loaves of bread come as an 800g loaf. But have you ever seen an 800g gluten free loaf??! I don’t think I have.
Gluten free bread always seems to be less than about 550g. And why is that???
Maybe it’s to keep the price of the loaf looking around the same as the other breads?
Maybe it’s to do with freshness – maybe it’s because normally most people in a family will eat bread, but maybe only one person in a family uses/needs gluten free bread, so the manufacturers make smaller loaves to help customers from wasting bread that’s gone stale?
🔥 All the breads that I compared have about the same amount of calories per 100g. Again, I used per 100g for ease of comparison.
🧈 Gluten free bread typically has MORE fat than regular bread… it has about DOUBLE the amount of fat than regular bread!
🍭🌾 The amounts of sugar and fibre varies between all loaves. It’s a matter of hunting for ones with low sugar and high fibre for general health.
💪 Gluten free bread typically has much LESS protein than regular bread.
🧂 All bread has about 1g of salt… unless you specifically buy bread low in salt/sodium.
So, if you’re eating gluten free bread but don’t actually need to then you’ll be spending more money, eating more fat and less protein than you could with regular bread. And therefore, you may have to adapt the rest of your diet to compensate.
Also, if you suffer with IBS or other gut issues, gluten free bread could potentially make your symptoms WORSE depending on your personal symptom triggers, because of the ingredients they’ve used to make them gluten free; all the added ingredients to make them higher in fibre to make them more comparable to regular loaves; and the higher fat content.
So, it’s a matter of knowing YOUR triggers and checking labels.
And if gluten isn’t the culprit, WHY UNNECESSARILY AVOID IT …and all the other foods and products that contain gluten? (Because gluten isn’t the bad guy, unless you have Coeliac disease where it’s ESSENTIAL to avoid all gluten).
If you don’t know if gluten is a trigger for your symptoms, a Dietitian can help you work this out, and help you identify other triggers too.
It is crucial to get your food and fluid intake right if you want to control your IBS symptoms and if you want train harder, go faster and recover quicker from training sessions and competitions. Dietary requirements are highly individualised and there’s no ‘one size fits all’ approach. Working with a Registered Clinical & Sports Dietitian to develop a bespoke plan based on your unique requirements will help to ensure the most appropriate strategy and best results are achieved.
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