6 Gluten-Free Breads That Actually Taste Good, According To Registered Dietitians

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If you follow a gluten-free diet or limit the amount of gluten you eat, you’ll be happy to know that bread is still on the table! Because gluten helps give bread its soft and chewy texture, gluten-free bread traditionally has a denser, more crumbly, or gritty texture than wheat bread, says registered dietitian Wan Na Chun, MPH, RD. Thankfully, gluten-free options have undergone immense improvements over the past 10 to 15 years as more people have become aware of the health benefits of this diet.

Though, our experts say take note: Just because gluten-free foods are more popular than ever, it’s important not to give gluten-free bread the ‘health halo,’ as there’s nothing that makes it better or healthier for you if you do not have celiac disease or another condition that benefits from eliminating gluten, says registered dietitian Dru Rosales. Anyone diagnosed with celiac disease, gluten ataxia, or dermatitis herpetiformis should be eating gluten-free bread exclusively, and those with a wheat allergy, non-celiac gluten sensitivity, irritable bowel syndrome (IBS), atopy or other health conditions could also benefit from eating no gluten or less gluten if recommended by your doctor or registered dietitian, Rosales says.

Best Gluten-Free Breads

“Often people who have issues tolerating gluten steer clear of bread altogether and may not consume enough carbohydrates,” says registered dietitian Katie Schimmelpfenning, RD. “I encourage my clients to keep trying gluten-free bread products to find the right fit for them.” To find the best gluten-free breads, we consulted with registered dietitians, and tested a few slices ourselves.

What to consider

The most important thing to look for when choosing a gluten-free bread is the gluten-free certification to ensure that the product has been third-party tested to contain less than 20 parts per million of gluten, says Rosales. This is especially important for anyone who has celiac disease and needs to avoid contact with gluten completely. However, if you don’t see a gluten-free seal, it doesn’t mean the product isn’t safe. Adding “gluten-free” to the front of a package isn’t a requirement of the FDA, so you can also review the ingredient list for the presence of gluten or any gluten-containing ingredients.

Fiber

Choosing bread with at least two to three grams of fiber, whether you’re choosing gluten-free bread or not, can help you reach your daily fiber goals. Only five percent of adults get enough fiber daily, and bread and bread products can be a significant source of this important nutrient. Selecting bread with at least two to three grams of fiber per slice can help you meet the recommended 28 grams per day (on a 2,000-calorie diet), feel more full after eating, slow digestion, improve your gut microbiome, and help you have regular bowel movements.

Budget

Since gluten-free products have become more available over the past decade, you’ll be able to find gluten-free bread at a better price point than you could in the past. However, some gluten-free bread brands can still be rather pricey compared to gluten-containing options. If you’re on a tight budget, start by trying the cheapest gluten-free bread products first, says Schimmelpfenning. Store-brand gluten-free breads are typically cheaper and still safe to eat.

How we chose

We interviewed registered dietitians who follow gluten-free diets and advise their clients on gluten-free diets and products. Based on their recommendations, we researched over a dozen gluten-free bread options and reviewed the ingredients, certifications, and nutrition to find the six best gluten-free breads.

Bread Deli Style Sourdough (Pack Of 5)

Our experts highly recommend Schar’s sourdough bread because of its chew texture, high fiber content, and great value. “As a Dietitian with Celiac Disease, I confidently recommend Schar gluten-free bread products because they have a taste, texture, and size that make it most like eating real-gluten-containing bread products,” says Schimmelpfenning. The deli-style sourdough bread is certified gluten-free and also free from lactose and wheat to accommodate for additional intolerances. It’s also Monash certified low Fodmap (the gold standard for food lab testing), making it a great choice for anyone on a gluten-free diet who also struggles with Irritable bowel syndrome.

While gluten-free folks are fans of the texture and taste, we also love the high fiber content, with four grams of fiber per slice. “Fiber can often be a challenge on a gluten-free diet, so these make for great choices,” says Rosales. You’ll get a good combination of soluble and insoluble fibers with high-fiber whole food ingredients like buckwheat flour, sorghum flour, and psyllium husk.

Read more: Best Vegan Breads

Ancient Grain Gluten Free Bread

While most people need more fiber, most of the time, there are some instances where a low-fiber diet is more appropriate, especially if you struggle with various gut conditions. If your doctor recommends a low-fiber diet for IBS, diverticulitis, Crohn’s disease, ulcerative colitis, or following a gut surgery, Bakehouse Canyon Ancient Grains is a great gluten-free low-fiber option.

“I love Canyon Bakehouse sliced bread because you can find it in the fresh bread aisle, and the taste and texture is close to regular breads,” says Rosales. Schimmelpfenning adds that she loves that it isn’t full of holes like many other gluten-free options, and the texture isn’t too crumbly.

Omega Flax & Fiber Bread

With its high fiber content from flax, chia, and other grains, Udi’s Omega Flax & Fiber Bread is a fantastic gluten-free bread choice, says Chun. Along with 3 grams of fiber in each slice, you’ll also get 350 milligrams of omega-3 fatty acids ALA from the addition of flax. ALA has anti-inflammatory, neuroprotective, and antidepressant effects on the body, and research has found that increasing ALA intake may help protect against heart disease.

Udi’s Omega Flax and Fiber bread can be found in-store in the freezer aisle at most Walmart stores or online. Plus, Udi’s is an exclusive gluten-free brand with a number of breads, bagels, muffins, granolas, and frozen meals to choose from, making a gluten-free diet easy and convenient.

Original 3 Seed Bread

Food For Life’s Original 3 Seed Bread combines sprouted chia, quinoa, and millet for a whole-grain bread that’s rich in fiber, protein, vitamins, and minerals. Sprouting grains increase their nutritional value by breaking starches into more digestible forms, and the sprouted grains and seeds provide a great fiber and plant-based protein source, says Chun.

Each slice also provides 10 percent DV of iron and 25 percent DV of zinc, along with small amounts of other essential vitamins and minerals. This particular bread is part of the brand’s gluten-free line, although there is no gluten-free certification on the label. It’s certified organic, vegan, and Kosher. While it follows industry standards to segregate ingredients, note that the facilities used also process wheat, which may result in cross-contamination, even though the product itself is gluten-free.

7 Nut and Seed Bread

Free from gluten and grains, Base Culture 7 Nut and Seed Bread has four grams of fiber and is made with whole food ingredients like nuts, flaxseed, psyllium, apple cider vinegar, and eggs. With eggs as the number one ingredient, this bread is low carb, with only eight grams of total carbs and four grams of net carbs in one 30-gram slice. It’s perfect for those who only occasionally enjoy bread, as it can be stored in the freezer for up to 9 months and stays fresh in the refrigerator for up to two weeks.

There are no added sugars, preservatives, artificial colors, or flavors in this bread, and you’ll have peace of mind with its certifications for being free from gluten, peanuts, and grains.

Wholegrain Sourdough Loaf

For bread that’s certified gluten-free and free from common allergens like wheat, nuts, and dairy, BFree Wholegrain Sourdough bread is a great choice. Each 35-gram serving slice has 3 grams of fiber, 2 grams of protein, and only half a gram of added sugars. Whole good ingredients like sourdough, buckwheat, and psyllium add plenty of fiber and nutrients while naturally avoiding gluten. If you struggle to eat whole grains on a gluten-free diet, each serving of this bread provides 8 grams or half a serving to get you to your whole grain goals.

This bread is soft and fresh, which is great for taste and quality but not so great for shelf life. After it has been opened, we recommend consuming it within two days for the best quality, which means it may not be the best option for those who only occasionally enjoy bread.

Meet the Experts

• Wan Na Chun, MPH, RD, CPT, is a registered dietitian and owner of One Pot Wellness based in Indianapolis, IN.

• Dru Rosales, MS, RD, is a registered Dietitian and Owner of Family Nutrition Blueprint based in Houston, TX.

• Katie Schimmelpfenning, RD, is a registered dietitian and Founder of Eat Swim Win.

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