Dr. Gundry Podcast

394: How to Choose Healthier Bread: Whole Grain Myths and Better Options

Dr. Steven Gundry | March 10, 2026

Ever since grains entered the human diet about 10,000 years ago, our health began to change in surprising ways.

In fact, archaeological evidence shows that within just a couple of thousand years, the average human height dropped by nearly a foot.

In this episode, I’m taking a closer look at one of the most common grain-based foods today: bread.

Modern bread is very different from what our ancestors may have eaten, and many varieties on grocery store shelves are highly processed and can disrupt blood sugar, gut health, and metabolism.

In this episode, I break down why certain breads may be more harmful than you realize, and share what you should know if you still want to enjoy bread without sabotaging your health.

On this episode, you’ll learn:

How much hidden sugar is lurking in everyday bread (0:33)
Which “healthy” bread is one of the worst options for your gut and metabolism (2:20)
The remarkable story of a patient whose arthritis dramatically improved after removing THIS common bread from their diet (4:30)
Which “whole grain” may be a major driver of heart disease, brain inflammation, arthritis, and even autoimmune conditions like MS (7:00)
Why labels like “gluten-free oats” can be misleading (8:30)
The bread alternatives I actually recommend (10:00)
A simple trick that can help blunt the blood sugar spike when you do eat bread (13:10)

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