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Bread is a staple of most cultures, and it is considered one of the most common foods to eat on the planet. It can be used as a side dish, part of the main dish, and as a dessert, and bread comes in many different forms. With bread’s versatility, most people eat bread regularly. Knowing this, it is important to note the health effects of bread and its acidity.
To understand bread’s acidity, first one must define the terms “alkaline” and “acidic.” These terms originally refer to the pH value of a substance. A pH is a number assigned to any substance that can be dissolved in water. pH values range from 0 to 14, with lower numbers being more acidic and higher numbers being more alkaline.
The human body also has different pH values that different parts of the body sit at. These values are very specific, and the body needs to stay in these specific ranges to function optimally. For example, the stomach has an extremely acidic pH of 1.5 to 2.0, and having such a low pH is why the stomach can break down food (1).
Just like liquids, the food you eat will fall into a category: alkaline, acidic, or neutral. Eating foods that are highly acidic, including processed and sugary foods, can affect the body’s pH, specifically the pH of urine. An overly acidic diet has been linked to an increased risk of kidney stones, as well as acid reflux and heartburn.
Bread, like most grains, is considered acid-forming (2). Bread is acidic in nature, so eating large quantities of bread and other acidic foods daily may lead to heartburn and other negative health effects. Some breads that you buy at the supermarket are highly processed and/or sugary, and these breads are even more acidic than others. Breads that are less processed or that contain whole grains, like rye, are slightly less acidic (3).
Despite it being acidic, bread can be a healthy choice, if eaten in moderation. The health profile of bread depends greatly on the type of bread, and the type of grains used to make it. For example, white bread is made with refined grain that strips the fiber and most vitamins out of it. Some breads contain a lot of sugar, as well, so it is important to check the ingredient list when choosing the best type of bread for you and your family.
Whole grain bread, on the other hand, provides more vitamins, minerals, and fiber than refined grains (4). Whole grains can also “have a less dramatic effect on blood sugars… and may be a good option to consider for those with diabetes or lower blood sugar targets” (5).
Other people prefer eating sourdough bread, as its fermentation process makes it easier to digest than other types of bread. Because each type of bread contains its own specific health profile, doing your own research or asking a health professional can help you find a type of bread that will fit your specific needs.
Just because bread is acidic does not mean you need to stop eating bread to keep your body healthy. Like any food or drink, knowing your body and consuming it in moderation is the key. While an overly acidic diet can lead to negative health effects, an acidic diet can easily be balanced by adding more alkaline foods/drinks to your diet.
Alkaline foods include fruits, vegetables, nuts, and seeds. They tend to not be processed like many acidic foods, and they are packed with vitamins and minerals. Eating alkaline foods is often attributed to weight loss and healing the gut. By including alkaline foods in your diet, you can balance some of the acidic foods and even out their pH values.
If you struggle to eat alkaline foods, consider drinking alkaline water. While alkaline water will not have all of the health benefits of alkaline foods, it does still contain healthy minerals that your body needs. Alkaline water can be made easily in the comfort of your home with an alkalizing water pitcher, or it can be made on-the-go with an alkalizing water bottle. By adding alkalinity to your diet, you can balance out the repercussions of an overly acidic diet.
Bread is an acidic food. Some types of bread are more acidic than others, with sugary and highly processed breads being even more acidic than its whole wheat counterparts. Despite its acidity, bread can contain fiber, vitamins, and minerals that our body needs. Like most foods, eating bread in moderation will not drastically alter the pH of your body. That being said, pairing bread with alkaline foods and beverages can help your body feel its best.
Can you eat bread on an alkaline diet?
On a strict alkaline diet, you cannot eat bread because it is acidic. That being said, some forms of the alkaline diet allow for a small percentage of acidic foods to be eaten per day, which would allow flexibility to eat bread.
Which bread is not acidic?
All breads are acidic, but some breads are less acidic than others. Whole grain bread, for example, is less acidic than processed white bread.
Can bread trigger acid reflux?
Yes. Bread is acidic and can trigger acid reflux.
References
Jared Meacham,Healthline,https://www.healthline.com/nutrition/the-alkaline-diet-myth
Lower Cap Chiropractic,https://www.lowercapechiropractic.com/storage/app/media/_docs/Alkaline_Food_Chart.pdf
Doc Vortala,https://doc.vortala.com/childsites/uploads/202/files/alkaline-foods-list.pdf
Elizabeth Ward,WebMD,https://www.webmd.com/diet/features/truth-about-bread-and-diet
Katherine Marengo,Healthline,https://www.healthline.com/nutrition/healthiest-bread#sprouted-whole-grains
