As a food writer, I knew sprouted grain bread was a growing trend, but never had it been more apparent when I started taste-tested no fewer than five grilled cheese sandwiches made with it at a recent food expo.

Sprouted bread certainly sounds healthy (well, maybe not when it’s the vehicle for cheese), but ever the skeptic, I decided to get some expert input.

The Health Benefits

Turns out, sprouted bread may be beneficial for people who are mildly gluten-sensitive (not those with full blown celiac disease) or have difficulty digesting regular wheat bread, according to Jen McDaniel, RDN, founder of McDaniel Nutrition Therapy.

"The process of sprouting grains before they're ground into flour seems to minimize presence of phytic acid, which may make it a bit easier to digest your bread and absorb minerals like iron and calcium from it," she says.

Several studies on sprouted grains — but not specifically sprouted grain bread— have also found that sprouting can increase key nutrients such as B vitamins, vitamin C, folate, fiber, and certain amino acids.

But overall, McDaniel considers the nutritional differences between sprouted bread and whole-wheat bread to be relatively minor.

"The most important thing to look for when choose a more nutritious bread is that the first ingredient is a 100% whole-grain flour of any type," agrees Jaclyn London, MS, RD, CDN, Good Housekeeping Institute's Nutrition Director. "That’s key, because many products will list 'enriched wheat flour,' which is still another form of refined bread!"

London also likes amaranth, sorghum, rye, wheat, rice, bran, oat, and millet as other 100% whole grains to fill up on.

bread loaf and slices on rustic woodpinterest
fermate//Getty Images

But what do real people — the ones who actually eat this stuff — think? While a lot of people, myself included, just eat sprouted bread because it seems like the healthiest bet, for others it’s a game changer, allowing them to eat bread when they physically couldn’t before.

"I had been gluten-free for a few months, and was avoiding bread because it used to make me bloated, tired, and exacerbate my rosacea and other skin rashes," says Nina Elias, a good personal friend of mine and fellow health writer who regularly eats Ezekiel sprouted bread. "But when I first started eating sprouted bread, the complete opposite happened. I was free of stomach gurgles, and it didn’t cause me flare-ups of any kind — skin, stomach, headaches, anything."

So, it seems fair to at least be cautiously optimistic about this stuff.

How to Find a Good One

Because the term "sprouted grain" has become such a popular marketing tool — and isn’t actually regulated — it’s likely that not all sprouted bread is created equal.

Look for breads with the majority of their grains listed as sprouted on the ingredient list. Some brands sell varieties that are made with 50% sprouted grains to retain the texture of conventional bread, as sprouted breads can get a tad dense. They won’t have all of the benefits of a true sprouted grain bread, though, says Kellyann Petrucci, MS, ND, board-certified naturopathic physician.

You'll find many of the 100% sprouted versions, like Ezekiel, in the refrigerated section, she says. Some of the non-refrigerated versions may contain preservatives that allow them to last longer at room temperature.

Want to try sprouted grain bread for yourself? Here are six of the best sprouted grain breads currently on the market. Order them online or find 'em at your local grocery or health food store.

Ezekiel 4:9 Original Sprouted Bread
Ezekiel 4:9 Original Sprouted Bread
$23 at Amazon$6 at Walmart
Credit: Ezekiel 4:9

Made from a combination of six organic sprouted grains and legumes, Ezekiel is delightfully hearty and dense and makes the perfect base for avocado toast. Find it in the refrigerator or freezer section.

Silver Hills 100% Sprouted Power Bread
Silver Hills 100% Sprouted Power Bread

In addition to organic sprouted wheat, this bread contains a combo of ground and whole flax seeds and delivers a whopping 5 grams of heart-healthy fiber. 

Dave's Killer Bread Sprouted Whole Grains - 2 Loaves
Dave's Killer Bread Sprouted Whole Grains - 2 Loaves
Credit: Dave's Killer Bread

This combination of organic sprouted whole wheat, barley, oats, and rye is deliciously nutty — a perfect vehicle for any sandwich filling.

Angelic Bakehouse Sprouted Bread - 8 Loaves
Angelic Bakehouse Sprouted Bread - 8 Loaves

GH Nutrition Director Jaclyn London also loves this brand's gluten-free options as well — including its pizza crusts and wraps — for the 100% whole grains, fiber, and plant-based protein.

Rudi's Sprouted Multi Grain Bread
Rudi's Sprouted Multi Grain Bread

Another solid choice, Rudi's is found in the freezer section — ensuring all that sprouted goodness stays fresh.

Alvarado St. Bakery Seriously Sprouted Bread
Alvarado St. Bakery Seriously Sprouted Bread

This bread, made from organic sprouted whole wheat berries, packs the most protein out of any bread on this list — 6 grams! 

Headshot of Stephanie Eckelkamp
Stephanie Eckelkamp
Stephanie Eckelkamp is a freelance writer, health coach, and former associate editor for Prevention covering health, food, and nutrition. She’s a graduate of Syracuse University and obsessed with dogs, exploring the great outdoors, and chunky peanut butter.