DEAR DR. BLONZ: Growing up, I was taught that too much white bread caused constipation. As an adult, I learned that wheat bread is good for us because it includes the health benefits of fiber. Does white bread actually cause constipation, and is wheat bread the better choice? -- K.J., New Orleans
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DEAR K.J.: "Wheat" as a descriptor can be misleading, because it can refer to white, whole grain or a blend of the two. About 90% of the breads (and cereals) sold in the U.S. are made with refined, not whole-grain, wheat flour that has been enriched with niacin, riboflavin, thiamin and iron up to the levels found in whole-grain wheat flour. Nutrients naturally present in whole-grain flour include magnesium, zinc, vitamin B6, folate and fiber. These nutrients are not present in flour that's not labeled as "whole wheat" unless purposely added.
"Enriched" flour includes nutrients that are lost during processing and returned to their original levels. "Fortification" refers to adding nutrients not initially present in the food; one classic example is milk being fortified with vitamin D.
Foods considered to cause constipation slow their passage through the intestines. While it is made from little more than refined flour, leavening and water, white bread does not contribute to the unabsorbed bulk traveling through the intestines -- it does not slow things down.
When data about the health benefits of dietary fiber began to emerge, some bread manufacturers began to add dietary fiber to their white bread. It is best to check the nutrition label and the ingredient statement to see if fiber is present in your brand of bread. If, in fact, dietary fiber was added to that product, it would help keep things moving through the intestines.
Be aware that bread color can be deceiving. A not-whole-grain bread that looks like a whole-grain bread could be nothing more than enriched-flour white bread with added caramel (brown) coloring -- which would be shown on the ingredient list.
Those interested in a fiber-rich whole-grain experience should look for bread with whole wheat as the first ingredient. Those whole-grain products will contain all of the wheat's nutrients -- fiber included -- and contribute to your desired moving experience. (Read more about whole grains at b.link/fh2j8fw.)
Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.