Gut Health Expert Warns Against White Bread, Recommends Healthier Swap
A leading gut health expert has warned that one of Britain’s most popular foods—sliced white bread—could be harming your health. Dr. Will Bulsiewicz, US medical director of the health app Zoe, says switching to wholegrain bread could offer a simple but powerful improvement to the average person’s diet.
Bread is a staple in nearly every UK household. According to UK Flour Millers, 99.8% of homes buy bread, and almost 11 million loaves are sold every day. That adds up to more than 60 loaves per person each year. On average, people in the UK consume about 54 kilograms of flour annually through products like bread, biscuits, and cakes.
While white bread remains a top choice, more people are starting to choose healthier options. Dr. Bulsiewicz says now is the time to make that change.
“White bread is made from refined grains,” he explained. “That means the fibre, vitamins, and minerals are removed during processing. What’s left spikes your blood sugar, triggers inflammation, and can leave you feeling drained later. That kind of energy crash doesn’t help anyone.”
The Problem With White Bread
Most white bread sold in stores is ultra-processed. Much of it is made using the Chorleywood process, developed in the 1960s to make bread cheaper, softer, and longer-lasting. This process involves using hard fats, extra yeast, and chemical additives, mixed at high speeds.
White bread is high in carbohydrates, which the body quickly turns into glucose. This can cause a sudden rise in blood sugar. Research by Zoe suggests that more than half of people experience this spike. It can lead to feeling hungry again soon after eating.
White bread is also very low in fibre—about 0.6 grams per slice. Health experts recommend 30 grams of fibre per day, meaning someone would need to eat around 50 slices of white bread to meet that goal. Yet over 90% of people in the UK fail to get enough fibre in their diets.
Poor fibre intake and heavy consumption of white bread can also harm gut health. Zoe researchers say white bread negatively affects many of the beneficial gut microbes in the digestive system.
A Healthier Alternative
Dr. Bulsiewicz suggests switching to wholegrain or sprouted bread. “Wholegrain bread offers more fibre, slower digestion, and better control of blood sugar,” he said. “Sprouted bread goes even further—it unlocks nutrients and supports easier digestion.”
This kind of simple dietary swap, he says, can reduce inflammation, improve gut health, and boost energy levels throughout the day.
Zoe’s website echoes this advice: “Try swapping white bread for whole-grain bread. It’s still a processed food, but the higher fibre content makes it a better choice for your gut health.”
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