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Gluten is a group of proteins in wheat that is responsible for giving wheat bread its chewy, spongy texture (1, 2).
Because many people either need or choose to avoid gluten, gluten-free breads have become popular. These breads of made from different flours, such as rice or potato flour, and typically contain hydrocolloids like guar and xanthan gum, which help improve their texture (2).
Still, replicating the texture of typical bread is challenging. For this reason, gluten-free bread often has a bad reputation for being hard, dense, and crumbly. Many products are also low in fiber and contain large amounts of artificial additives.
However, several gluten-free options on the market are both tasty and nutritious and offer a great alternative to traditional breads for those who avoid gluten.
The most obvious benefit of gluten-free bread is that it allows people who cannot consume gluten to enjoy bread.
However, from a nutritional standpoint, many gluten-free breads contain fewer nutrients, such as protein and fiber, than wheat breads, which are often fortified with additional nutrients as well (3).
Unless you have celiac disease or another gluten-related disorder, there is likely no benefit to consuming gluten-free bread or avoiding gluten in your diet (4).
With so many gluten-free breads available, it can be challenging to find one that is nutritious and tastes good.
Best potato flour bread
- Price: $$
- Key ingredients: potato flour, tapioca flour, chickpea flour, flax
If you prefer a sub-style sandwich, O’Doughs Multigrain Sandwich Thins are one of the best gluten-free options.
These long, bun-like thins are made from a mixture of gluten-free flours, including potato flour, and are perfect for stuffing with your favorite sub sandwich fillings.
All of O’Dough’s products, including its bagel thins, flatbreads, hot dog buns, and burger buns, are certified gluten-free by GFCO and vegan-friendly. However, they’re unsuitable for those with soy allergies.
While this bread doesn’t contain as many whole grains or seeds as other options on this list, it’s still a good source of fiber.
One sandwich thin (85 grams) provides 160 calories, 2 grams of fat, less than 0.5 grams of saturated fat, 340 mg of sodium, 33 grams of carbs, 4 grams of fiber, 5 grams of sugar, and 3 grams of protein (11).
- 4 grams of fiber per serving
- vegan-friendly
- not suitable for those with a soy allergy
Best rice flour bread
- Price: $
- Key ingredients: rice flour, chia, flax, pumpkin, hemp, and millet seeds
Three Bakers Great Seed Whole Grain and 7 Seed Bread is one of the best rice flour-based gluten-free breads.
Made with whole grain rice flour, this loaf has a limited ingredient list that contains other high quality, non-GMO-verified ingredients, including chia, flax, pumpkin, hemp, and millet seeds.
Additionally, like all other Three Bakers products, the Great Seed Whole Grain and 7 Seed Bread is certified gluten-free by a third-party organization called the Gluten Intolerance Group (GIG).
This sandwich bread is also a good source of fiber, as well as dairy- and soy-free.
One slice (34.5 grams) provides approximately 100 calories, 2 grams of fat, 0 grams of saturated fat, 130 mg of sodium, 19 grams of carbs, 3 grams of fiber, 2 grams of sugar, and 1.5 grams of protein (12).
The bread will keep for up to 5 days at room temperature. For longer periods of storage, keep separated slices in the freezer and thaw as needed.
- affordable
- 3 grams of fiber per slice
- dairy- and soy-free
- sold only in packs of six
Is Sourdough Bread Safe on a Gluten Free Diet?
What is the best gluten-free bread?
Three Bakers Great Seed Whole Grain and 7 Seed Bread is one of the best rice flour-based gluten-free breads. Made with whole grain rice flour, this loaf has a limited ingredient list that contains other high quality, non-GMO-verified ingredients, including chia, flax, pumpkin, hemp, and millet seeds.
Can one use low calorie bread instead of gluten free bread?
Low calorie bread and gluten free bread are totally different foods that cannot replace each other. Gluten free bread is a food specifically intended for people with celiac disease or who have a non-celiac gluten intolerance. Low calorie bread is a reduced fat product in relation to other standard breads, so it provides less calories, but it contains gluten.
Does bread contain gluten?
Bread and other baked goods typically use flour from grains such as wheat. This causes most breads and baked products to contain gluten. Learn more about which foods contain gluten here. Gluten-free bread avoids using ingredients that contain gluten.
Does wheat bread have more fat than gluten-free bread?
Wheat bread loaves with larger slices also have less fat per slice than gluten-free bread. These larger slices of wheat bread have 1.5 grams (1%) of fat per slice on average, which is about .3 grams of fat less per slice than gluten-free bread. The majority of gluten-free and regular (wheat) breads contain no cholesterol.