Beyond Gluten: How Bread Making Methods Affect What Your Gut Feels

Bread has long been a staple in America—from morning toast to lunchtime sandwiches to Christmas dinner rolls. Here in Washington, most wheat grown is the soft white class, characterised by low protein and weak gluten strength. While soft white wheat is prized for pastries, cookies and flat breads rather than traditional high-rise loaves, many Americans still consume bread made from blends and all-purpose flours derived from various wheat classes. As consumer interest in gut health grows, scrutiny has turned to what is in our bread—including gluten, fermentation practices, FODMAPs—and how these may influence digestion.

Gluten: structure and digestion

Gluten is the network of proteins in wheat dough responsible for the distinctive chew and rise of bread. It’s composed primarily of gliadin (which provides extensibility) and glutenin (which provides elasticity). Together, they allow dough to trap carbon dioxide released by yeast, creating the familiar airy texture. When baked, this network solidifies and delivers the familiar final loaf structure. Because these proteins are rich in amino acids like proline and glutamine, they resist full digestion by human enzymes—a trait especially relevant for people with gluten-related sensitivities. Commercial bakeries often add vital wheat gluten—a concentrated form of the wheat proteins—to strengthen doughs, improve rise and texture, particularly in whole-grain or lower-protein flours.

While most people digest wheat and gluten without issue, some have conditions such as Celiac disease (an autoimmune disorder) or non-celiac gluten sensitivity. In celiac disease, gluten ingestion triggers small-intestine damage; in other cases, the underlying basis is less clear. It is also possible that other wheat components—such as FODMAPs—play roles in symptoms for some individuals.

Fermentation and its impact

Fermentation is central to bread making: yeast and, in the case of sourdough, lactic acid bacteria (LAB) convert sugars into simpler compounds, producing carbon dioxide (for rise) and flavor-forming acids. The two main processes are: rapid commercial yeast fermentation (short proof times) and traditional sourdough fermentation (extended times, wild yeasts plus LAB). The longer fermentation in sourdough allows microbial enzymes and flour’s own enzymes to break down gluten proteins into smaller fragments, potentially improving digestibility.

FODMAPs, wheat and gut health

FODMAPs—fermentable oligo-, di-, mono-saccharides and polyols—are short-chain carbohydrates poorly absorbed in the small intestine. They are fermented by large-intestine bacteria, producing gas and other by-products that can trigger bloating and pain in sensitive individuals, such as those with Irritable Bowel Syndrome (IBS).

Wheat contains fructans, a type of FODMAP. Because many people consume wheat repeatedly, it is a meaningful contributor to overall FODMAP intake. Importantly, gluten (protein) and fructans (carbohydrate) are distinct—though they co-occur in wheat products.

Research shows that sourdough fermentation, especially with appropriately selected LAB and longer proofing, can reduce fructan levels significantly—studies show reductions of 60-75% or more in fructans compared to bread produced with short yeast fermentations.This means that for some people the digestive symptoms attributed to “gluten” may in fact be due to fructans. 

Commercial vs traditional baking

In the U.S. commercial baking industry, speed, efficiency and consistency are priorities. That often means short proof times, reliance on commercial yeast and dough improvers, and the addition of vital wheat gluten to bolster dough strength. Such processes may yield breads that are consistent in texture but do not allow as much enzymatic breakdown of gluten or FODMAPs as traditional long-fermentation methods.

By contrast, slow-fermented sourdough breads allow more time for microbial and flour enzymes to act—modifying gluten networks, breaking down gluten fragments, and degrading fructans and other FODMAPs. Therefore, they may be better tolerated by certain individuals with digestive sensitivity—even if they are not suitable for those with celiac disease.

Implications for gut health

For individuals with celiac disease, the rule remains firm: avoid all wheat-based breads, regardless of fermentation method or added gluten. For those with non-celiac sensitivity or IBS, choosing bread made via long, traditional fermentation may reduce exposure to harder-to-digest gluten fragments and lower FODMAP content—potentially easing symptoms. Commercial breads utilizing fast processes and added vital gluten might increase the gluten “load” and retain higher fructan levels, which could contribute to intolerance symptoms in susceptible individuals.

Local wheat context & consumer takeaway

In Washington state the dominant wheat class is soft white wheat—valued for its weak gluten, low protein and ideal for pastries, cookies and flat breads rather than high-rise pan breads. That suggests breads incorporating local soft white may inherently have lower gluten strength (though actual bread formulations often blend multiple wheats). Understanding how bread was made—what wheat class, whether fermentation was long or short, whether additives like vital gluten were used—can help make informed choices.

Ultimately, the way our bread is made has meaningful implications for gut health. Traditional sourdough breads, with long fermentation and minimal additives, may offer better digestibility for some individuals by partially breaking down gluten and FODMAPs. Commercial breads deliver convenience and consistency but may retain more of the compounds that challenge sensitive guts. While most people digest wheat fine, increased awareness gives all of us an opportunity to choose bread that aligns better with our individual digestive systems.