The 7 Best Gluten-Free Breads (According to a Dietitian)

If you were recently diagnosed with celiac disease, wheat allergy or intolerance, then you are probably wondering what the best gluten-free breads are.

This article goes into detail about the best gluten-free breads based on budget, nutrition, ratings and more. 

As a dietitian, I’ve worked with celiac and gluten-free patients in the past and know how hard it is to find alternatives that actually taste good. 

These gluten-free breads all have great reviews and provide the proper nutrition you need to avoid deficiencies when switching to a gluten-free diet.

Is gluten-free bread better for you than regular bread?

It really depends on the kind of gluten-free bread and the kind of regular bread. It’s important to note that gluten itself isn’t harmful unless you have celiac disease. If you have digestive discomfort after consuming wheat products, read the next section.

The purpose of consuming grain products like bread is to get enough carbohydrates, fiber, B vitamins and minerals to prevent deficiencies and promote general health.

If you must consume gluten-free products, be sure to choose products that contain all of these nutrients. Remember, if you cut out any food group, you are at risk for nutrient deficiencies, so make sure you aren’t missing out on essential nutrients!

Who needs to eat gluten-free bread?

Gluten-free bread is the better option if you have celiac disease or a wheat allergy or intolerance. If you don’t fall into any of these categories, then there is no reason you should avoid gluten. 

If you notice any digestive problems after consuming wheat products or gluten-containing foods, speak to your doctor and they can test you for celiac disease. If the result comes back negative, I recommend being referred to a dietitian to see if it could be an intolerance.

There is a group of carbohydrates in wheat products called “fructans” that can sometimes cause gastrointestinal discomfort, especially when consumed in large quantities. 

It’s possible you are intolerant to this carbohydrate, and if this is the case, it’s probably best to avoid wheat and opt for gluten-free products.

Things to consider when choosing gluten-free bread

When choosing a gluten-free bread, be sure to consider cost, nutrition and taste. You want to be sure the product you are purchasing is in your price range, has the appropriate nutrients to help prevent deficiencies and tastes good.

That being said, gluten-free bread will almost always be more expensive than regular bread, which ranges from $1-4 per loaf. So if you are on a tight budget, it may be best to stick to gluten-free grains like rice, quinoa, oats and popcorn.

Also, it’s difficult to find gluten-free bread that provides all the nutrition that regular bread provides. Especially since gluten-free bread isn’t fortified with B vitamins and minerals like regular bread typically is.

Nutritionally, I recommend at least choosing a bread that contains fiber and iron. These are going to be the two more important nutrients to look out for.

Finally, if you are eating a gluten-free diet, I recommend trying out a few different gluten-free breads to see which one tastes the best to you. We all have different preferences, and even if a gluten-free bread has great ratings, it doesn’t mean you’ll like it. 

The 7 Best Gluten Free Breads

Best Budget: 365 by Whole Foods Market, Bread Multigrain Gluten-Free

Best White Bread: Schar, Artisan Baker White Bread, Certified Gluten Free

Best Rated: Canyon Bakehouse 7 Grain San Juan Bread, Gluten-Free

Best High Fiber: Udi’s Gluten Free Delicious Soft Sandwich Bread, Ancient Grain Omega

Best Bread Mix: Bob’s Red Mill Gluten Free Homemade Wonderful Bread Mix

Best Grain-Free Bread Mix: Simple Mills Almond Flour Baking Mix, Gluten Free

Best Tortilla: Mission Gluten Free Spinach Herb Tortilla Wraps

How to make gluten-free bread taste better

Growing up, my brother was gluten-free, so I have seen every trick in the book to make gluten-free eating more enjoyable.

The first (and most important) tip is to always toast your bread. It’s so much better toasted and really helps reduce the grainy and dry texture.

Next, really dress up your sandwiches. Add condiments like mayonnaise, ketchup and mustard. This will help reduce the dryness of the bread. Also adding some fresh vegetables like lettuce and tomato or melting some cheese on top can help.

Is Ezekial bread gluten-free? 

Ezekiel bread is flour-free but it is not gluten-free. It contains a mix of wheat, barely, millet, lentils, soybeans and spelt. 

Wheat, barley and spelt all contain gluten. Remember, gluten is a protein found in wheat products. It can also be found in rye and farro, along with several other grains. 

If you are eating a gluten-free diet, always check labels to see if the ingredient list contains a gluten-containing food. Many gluten-free products have a gluten-free label on them as well.

Is sourdough bread ok for gluten intolerance? 

Sourdough bread should not be consumed if you have celiac disease or a wheat allergy. But, if you have an intolerance, sourdough may be tolerated.

As mentioned earlier, your intolerance to gluten-containing products is likely an intolerance to fructans, a class of carbohydrates, as opposed to gluten.

If you think you have a fructan intolerance, consider working with a dietitian. They can help step you through an elimination diet if necessary to see what your triggers are.

Luckily, sourdough is rather low in fructans compared to regular bread. Whole wheat and white sourdough should be tolerated well if you are sensitive to fructans. 

Does toasting bread reduce gluten?

Gluten cannot be destroyed by toasting bread unfortunately. Remember, gluten is a protein found in wheat products, it’s not a bacteria that can be killed with heat.

Instead, if you have celiac or are avoiding gluten for other reasons, it’s best to avoid gluten altogether by choosing gluten-free products. 

I think I have celiac disease or a gluten intolerance, what should I do?

If you are having digestive issues after consuming gluten-containing foods, it’s best to work with your doctor to see if you have celiac disease or an intolerance.

There are several tests your doctor will conduct to see if you have celiac disease, including blood tests and an intestinal biopsy. 

If these come back negative, then I recommend getting referred to a dietitian to conduct a food journal analysis and an elimination diet is necessary. It’s possible you are intolerant to a group of carbohydrates found in wheat products called “fructans”.

Gluten-Free Recipes

• Vegan Baked Oats
• Oat Flour Chocolate Chip Cookies
• Banana Breakfast Cookies with Oatmeal