Is Dutch Bread Making You Gain Weight? The Truth About Carbs in the Netherlands

If you’ve recently moved to the Netherlands and noticed your jeans getting tighter, you're not alone. Many expats find themselves gaining unexpected weight — and often, they point fingers at one thing: Dutch bread. But is bread really the culprit? Or is it just misunderstood?

As a nutrition coach for expats in the Netherlands with a science-based approach, I’m here to clear up the carb confusion and help you feel lighter, calmer, and more energized — without giving up everything you love.

Why Dutch Bread Is Everywhere — And What That Means for Your Body

From boterhammen at breakfast to broodjes for lunch, bread is a staple in Dutch food culture. It’s affordable, convenient, and honestly — kind of delicious. But eating it multiple times a day, often with processed toppings, can lead to:

• Blood sugar spikes and crashes
• Constant hunger
• Increased fat storage, especially around the belly

The result? You feel bloated, tired, and stuck in a cycle of craving more carbs — and gaining weight even if you’re “eating normally.”

The Real Problem Isn’t Bread — It’s This...

Carbs aren't the enemy. In fact, your brain needs them to function. The issue is the type of carbs and how often you're eating them.

Here’s what most expats don’t know:

• SOME bread is ultra-processed, low in fiber, and high in simple starches
• It’s rarely paired with enough protein, fat, or veggies to balance blood sugar
• Many people confuse “brown bread” with “whole grain” — and they’re not the same

Warning Signs Your Carb Balance Is Off

• You feel tired after eating
• You crash in the afternoon and reach for more coffee or sweets
• You gain weight even if your portions are small
• You feel constantly hungry or snacky
• You feel “puffy” or bloated

Sound familiar? Then it's time to rebalance your carbs — without going low-carb.

What to Do Instead (No, You Don’t Have to Quit Bread Forever)

You can still enjoy bread in the Netherlands — but it has to be done strategically.

• Choose true whole grain or rye bread with visible seeds
• Pair it with protein (like eggs, hummus, or cottage cheese) and healthy fats
• Add fiber-rich veggies to every meal (yes, even breakfast)
• Eat mindfully — don’t treat bread as a filler, treat it as a part of a balanced plate

Struggling With Food & Weight After Moving Abroad? You're Not Alone

As an evidence-based nutrition coach for expats, I specialize in helping you:

• Stop emotional and unconscious eating
• Ditch the diet mentality
• Understand your new food environment
• Feel at home in your body again

Moving countries changes everything — including your digestion, cravings, and habits. You don’t need to go it alone.

Reach me out to create together a plan to your higher energy and better performance!