Bread Without Bloat? YES PLEASE! 🍞

Right now, your gut is either cheering or crying every time you eat bread.

And spoiler alert: it’s not about the carbs — it’s about the kind of bread you’re choosing. 🤯

So if you’ve ever thought,

“Ugh, I love bread but it does NOT love me back” —

this one’s for you 🥹💛

🎥 WATCH THIS EPISODE ON YOUTUBE

Want the visual version?

You can find the video on my YouTube channel — Chef Leilani Eats — or click here to watch now:

👉 Watch on YouTube 

I’ll walk you through all my fave breads, what to avoid, and even what I eat daily 🍞🎬

🧠 Gut Fact of the Day

💥 Your gut has more nerve endings than your spinal cord.

Yep — your bread might be influencing your mood more than your ex ever did.

🍞 Bread Has Been Around for 14,000 Years

…and I plan on eating it for 14,000 more 😘

It’s part of every culture, every table, every family BBQ.

But lately, bread’s reputation has gone a bit… crusty.

People say:

❌ It makes you gain weight

❌ It causes brain fog

❌ It triggers bloating

But here’s the yeasty truth (sorry not sorry for the pun):

It’s not always the bread — it’s the modern, ultra-processed, chemical-covered fluff loaves we’re eating that’s the real problem. 🫠

⚠️ Why Modern Bread Is a Gut Drama Queen

Most store-bought bread is like that flaky friend — looks pretty, but full of crap.

🔍 What’s actually inside?

• 🧪 Preservatives and emulsifiers

• 🌾 High-gluten hybrid wheat your gut can’t even recognise

• 🚫 Glyphosate (a pesticide that literally kills microbes — including your good gut bugs)

That’s why you feel bloated, foggy, or tired after that sandwich.

It’s not you. It’s your bread. 🙅‍♀️

🎉 The Good News: Most People Don’t Have to Break Up with Bread

Seriously.

Unless you’ve got coeliac disease (which is rare) or a wheat allergy (which I recommend people do with the GP), most people can enjoy bread once they fix their gut and pick better loaves.

So let’s talk gut-friendly bread that actually loves you back ❤️

🥇 Real Sourdough = Gut Magic

Proper sourdough is fermented the slow way — using wild yeast and friendly bacteria.

That means:

• 💪 It breaks down gluten for easier digestion

• 💎 Reduces phytic acid (aka mineral blocker)

• 🧬 Feeds your good microbes

• 🔥 Lowers blood sugar spikes (no more post-toast crash)

And the taste? UNREAL.

Tangy, chewy, crusty. Literal bread goals. 😍

What to look for at the bakery: 

• Only 3 ingredients: flour, water, salt ✔️

• Fermented for 24–72 hours ✔️

• No additives, no shortcuts ✔️

👩‍🍳 I used to bake my own. Now I support my local sourdough wizard and freeze loaves like a prepper mama.

🌾 Bonus Round: Ancient Grains = Gut Royalty

If you’re ready to level up…

Try these:

• Rye — packed with arabinoxylans, a fancy fibre that strengthens your gut wall 🛡️

• Spelt + Kamut — not hybridised, so easier to digest 💃

• Sprouted grains — soaked and activated for maximum gut-loving power 🌱

• Organic breads — because wheat is one of the most chemically treated crops 😬

💥 Bread Isn’t the Only Villain That’s Been Framed…

Worried about dairy too? Think you have to cut everything to feel good?

You don’t.

I go deep into how to:

• Reintroduce foods like bread and dairy

• Prepare meals so they’re actually healing (not harmful)

• Support digestion and reduce bloating

• Customise your meals for your own microbiome

All of this is inside my Gut Health Course – details at the end of this blog 💚

So you can eat real food and feel amazing again – without cutting all the fun stuff!

🧠 Bread Isn’t Just About Bloating

Poor quality bread can mess with:

• 🧘‍♀️ Hormones

• 🧠 Brain health

• 😴 Sleep

• ⚡ Energy

• 😵‍💫 Mood swings

So when you fix your bread choices, your whole body wins.

🍞 Your Bread Shopping Checklist

✅ Artisan sourdough

✅ Ancient grains

✅ Organic where possible

✅ No added junk

✅ Fermented slowly

And don’t forget to ask your baker questions — they love that!

Like: “How long do you ferment your dough?” 

(If they say 48–72 hours, marry them 💍)

⚠️ Still Feeling Bloated After Bread?

If you’ve swapped to better-quality loaves but bread still makes you bloated, gassy, foggy or uncomfortable — it could be a sign of something deeper.

Here’s what to check:

• 💉 Food sensitivities or allergies – get tested to rule out wheat or gluten reactions

• 🦠 Gut dysbiosis – when your microbiome is out of balance, even “healthy” foods can feel like enemies

• 🔄 You just need a reset – overloaded guts sometimes need time to heal before reintroducing trigger foods

That’s why I created the Gut Reset Protocol and my full Gut Health Course — to help you give your gut the rest, repair and realignment it deserves.

💚 You’ll learn exactly how to:

• Calm inflammation

• Reintroduce foods like bread without drama 

• Build digestion-friendly meals

• Enjoy food again – with confidence and joy

👉 Start Your Gut Transformation:

https://chefleilani.mykajabi.com/Unlock-the-Power-of-Your-Gut

🎁 Free Bread Cheat Sheet – Download Yours!

Want a simple, printable list of the best breads for gut health?

Grab your FREE guide now – and join the Gut Love Club for more freebies, recipes and gut tips every week.

👉 Download here:

https://chefleilani.mykajabi.com/mailing-list

👑 Final Slice of Truth

You don’t have to give up bread.

You just need to be picky about your loaf.

Choose smarter, not sadder.

Your gut is your kingdom. Feed it like royalty 💅

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• “Eating Out for Gut Health” guide

• Microbiome Morning Routine checklist

• Printable gut reset worksheets

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📸 Instagram: @chef_leilani

I share daily gut-friendly meals, family food, and what I actually eat as a nutritionist 👩‍👧‍👦🥑

📺 YouTube Channel: Chef Leilani Eats

Weekly gut-healthy cooking classes + trending health talks 🔥

LOVE YOUR GUTS 💚 

Leilani

B.HSc (Nutritional and Dietetic Medicine)

⚠️ Friendly Disclaimer ⚠️

Hey superstar! 🌟 Just a reminder: This info is for general fun and education.

Always chat with your healthcare provider before making big dietary changes or starting new supplements — your health deserves personalised care! 💚✨