Table of ContentsView AllTable of ContentsHealth BenefitsNutritionRisks and DownsidesCan You Eat It Daily?
Table of ContentsView All
View All
Table of Contents
Health Benefits
Nutrition
Risks and Downsides
Can You Eat It Daily?
You can find sourdough at most grocery stores or easily make the bread with three basic ingredients—flour, water, and salt. However, it’s not the right choice for everyone, namely people with celiac disease.
1. Boosts Gut Health
Sourdoughis made from thefermentationof flour and water. The fermented dough, known as sourdough starter, primarily contains lactic acid bacteria and yeasts withprebioticandprobioticproperties that can help improve gut health.
While these probiotics typically don’t survive the high heat of the baking process, sourdough bread retains prebiotics, which feed healthy gut bacteria and support digestion. The lactic acid bacteria in sourdough starters release prebiotics likebeta-glucan, which improve probiotic activity in the digestive system.
2. Can Lead to Better Digestion
The lactic acid bacteria in sourdough break down non-digestible carbohydrates in flour.FODMAPs(fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates that are poorly absorbed in the small intestine. Since FODMAPs are not easily digested, they may cause bloating, abdominal discomfort, and other digestive issues in people withnon-celiac gluten sensitivity(NCGS) orirritable bowel syndrome(IBS).
During fermentation, proteolysis occurs, breaking down proteins in sourdough bread into bioactivepeptidesandamino acidsthat are easier to digest.
Limited evidence suggests that sourdough bread may help reduce digestive symptoms in people with IBS. Further research is needed to better understand the effects of sourdough on digestion.
3. Reduces Antinutrients
Antinutrientsare plant compounds that can prevent the absorption and use of certain nutrients.Phytic acid, a common antinutrient found in grains, legumes, and nuts, binds to minerals like iron, zinc, and calcium, blocking their absorption.
The sourdough fermentation process breaks down phytic acid, helping the body absorb more nutrients from the bread.
4. Helps Manage and Lower Blood Sugar Levels
Sourdough bread has a lowerglycemic index(GI) than other types of bread. The GI measures how quickly a food raises blood sugar levels on a scale of 0 to 100. Research suggests the lower GI in sourdough may be due to the organic acids (acetic and lactic) produced during fermentation.
Acetic acid can help slow gastric emptying, while lactic acid interacts with gluten to reduce the availability of starch, helping to prevent blood sugar spikes.
High-GI foods (those with a GI over 70) are absorbed quickly, causing a rapid spike in blood sugar, whereas low-GI foods (those with a GI under 55) are digested more slowly, resulting in a gradual rise in blood sugar.
Sourdough bread has a significantly lower GI than whole wheat and white bread. A 30 gram serving of whole wheat bread has a GI of 71, while the same amount of sourdough bread has a GI of 54.
Research has found that sourdough bread, especially when made with whole wheat flour, causes a smaller increase in blood sugar after eating than other types of bread. However, more evidence is needed to confirm these findings.
The Best Bread for People With Diabetes
5. Prevents Serious Diseases
Whole wheat sourdough bread, a component of theMediterranean diet, can be a healthy addition to a low-GI diet. Research shows that low-GI diets may help lower cholesterol levels and reduce the risk of heart disease. They can also lower the risk of developing type 2 diabetes and can support weight management.
6. Contains Less Gluten
Gluten, a protein found in wheat, rye, and barley, can cause digestive issues in people with gluten-related disorders likeceliac disease, gluten sensitivity, and gluten intolerance.
Sourdough Bread Nutrition
The nutrition in sourdough bread can vary depending on the type of flour and other ingredients used and the preparation method. Sourdough bread made with wheat flour typically has more fiber and some vitamins and minerals than sourdough made with unenriched white flour.
On average, a medium-sized slice of toasted sourdough of about 59 grams (g) provides the following:
Sourdough bread made with enriched flour is high in several B vitamins, which are involved in red blood cell formation and energy production.It’s also a rich source ofmanganese, a mineral needed for energy production and healthy bones, andselenium, a powerful antioxidant that protects the body from harmful molecules known asfree radicals. Selenium is also needed for healthy reproduction, thyroid gland function, and DNA production.
Sourdough bread with enriched flour covers 13% of your daily iron needs. Iron is necessary for forminghemoglobin, the protein in red blood cells that transports oxygen from the lungs to the rest of the body.
A Word From VerywellIt’s easy to incorporate sourdough into meals—top toasted sourdough with cottage cheese and tomato, mashed cannellini beans, or a runny egg. Cut the bread into chunks and toast them; add tomatoes and a zesty dressing of olive oil, red wine vinegar, and Italian seasoning for a panzanella salad.—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
It’s easy to incorporate sourdough into meals—top toasted sourdough with cottage cheese and tomato, mashed cannellini beans, or a runny egg. Cut the bread into chunks and toast them; add tomatoes and a zesty dressing of olive oil, red wine vinegar, and Italian seasoning for a panzanella salad.—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD
It’s easy to incorporate sourdough into meals—top toasted sourdough with cottage cheese and tomato, mashed cannellini beans, or a runny egg. Cut the bread into chunks and toast them; add tomatoes and a zesty dressing of olive oil, red wine vinegar, and Italian seasoning for a panzanella salad.
—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD
Potential Risks and Downsides
Many store-bought varieties are high in sodium. People with high blood pressure (hypertension) or kidney disease who require alow-sodium dietshould opt for alternatives.
While fermentation reduces the gluten content in sourdough bread, it’s still not gluten-free. People with celiac disease or a wheat allergy should avoid it. If you require agluten-free diet, consider gluten-free sourdough options made with flours like brown rice or buckwheat.
If you are takingmonoamine oxidase inhibitors(MAOIs) for depression, know that sourdough bread can be high intyramine. Consuming foods high in tyramine while taking MAOIs may lead to dangerously high blood pressure, headaches, andheart palpitations.
Should You Eat Sourdough Every Day?
Sourdough bread can be part of a balanced diet when eaten in moderation. It contains important vitamins and minerals, and choosing whole wheat sourdough adds morefiber,which supports healthy digestion.
However, watching portion sizes is important, especially if you need to limit carbs or are trying to lose weight. Pairing sourdough bread with healthy fats and lean protein can help stabilize blood sugar levels and keep you feeling full longer.
Summary
Sourdough is a healthy alternative to traditional bread, offering a unique and tangy flavor. The fermentation process increases prebiotic bacteria, which can improve digestion and support gut health. It also reduces the gluten content in wheat, making it potentially easier for people with mild gluten sensitivity to tolerate, though it’s still not safe for those with celiac disease.
Fermentation increases nutrient availability, and the organic acids produced during this process may contribute to its low glycemic index, promoting better blood sugar control. Opt for sourdough made with whole wheat flour for additional fiber and health benefits.
16 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Science Direct.Sourdough bread.Lau SW, Chong AQ, Chin NL, Talib RA, Basha RK.Sourdough microbiome comparison and benefits.Microorganisms. 2021;9(7):1355. doi:10.3390/microorganisms9071355Alkay Z, Falah F, Cankurt H, Dertli E.Exploring the nutritional impact of sourdough fermentation: Its mechanisms and functional potential.Foods. 2024;13(11):1732. doi:10.3390/foods13111732Ribet L, Dessalles R, Lesens C, Brusselaers N, Durand-Dubief M.Nutritional benefits of sourdoughs: A systematic review.Adv Nutr. 2023;14(1):22-29. doi:10.1016/j.advnut.2022.10.003Demirkesen-Bicak H, Arici M, Yaman M, Karasu S, Sagdic O.Effect of different fermentation condition on estimated glycemic index, in vitro starch digestibility, and textural and sensory properties of sourdough bread.Foods. 2021;10(3):514. doi:10.3390/foods10030514Academy of Nutrition and Dietetics.What is glycemic index?Capurso A, Capurso C.The Mediterranean way: why elderly people should eat wholewheat sourdough bread-a little known component of the Mediterranean diet and healthy food for elderly adults.Aging Clin Exp Res. 2020;32(1):1-5. doi:10.1007/s40520-019-01392-3Rolim ME, Fortes MI, Von Frankenberg A, Duarte CK.Consumption of sourdough bread and changes in the glycemic control and satiety: A systematic review.Crit Rev Food Sci Nutr. 2024;64(3):801-816. doi:10.1080/10408398.2022.2108756MedlinePlus.Learn about gluten-free diets.Ma S, Wang Z, Guo X, Wang F, Huang J, Sun B, Wang X.Sourdough improves the quality of whole-wheat flour products: Mechanisms and challenges-A review.Food Chem.2021 Oct 30;360:130038. doi:10.1016/j.foodchem.2021.130038USDA FoodData Central.Bread, french or vienna, toasted (includes sourdough).MedlinePlus.B vitamins.National Institutes of Health.Selenium: Fact sheet for consumers.American Medical Association.What doctors wish people knew about iron deficiency.MedlinePlus.Low sodium diet.American Diabetes Association.Conquer your carb confusion.
16 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Science Direct.Sourdough bread.Lau SW, Chong AQ, Chin NL, Talib RA, Basha RK.Sourdough microbiome comparison and benefits.Microorganisms. 2021;9(7):1355. doi:10.3390/microorganisms9071355Alkay Z, Falah F, Cankurt H, Dertli E.Exploring the nutritional impact of sourdough fermentation: Its mechanisms and functional potential.Foods. 2024;13(11):1732. doi:10.3390/foods13111732Ribet L, Dessalles R, Lesens C, Brusselaers N, Durand-Dubief M.Nutritional benefits of sourdoughs: A systematic review.Adv Nutr. 2023;14(1):22-29. doi:10.1016/j.advnut.2022.10.003Demirkesen-Bicak H, Arici M, Yaman M, Karasu S, Sagdic O.Effect of different fermentation condition on estimated glycemic index, in vitro starch digestibility, and textural and sensory properties of sourdough bread.Foods. 2021;10(3):514. doi:10.3390/foods10030514Academy of Nutrition and Dietetics.What is glycemic index?Capurso A, Capurso C.The Mediterranean way: why elderly people should eat wholewheat sourdough bread-a little known component of the Mediterranean diet and healthy food for elderly adults.Aging Clin Exp Res. 2020;32(1):1-5. doi:10.1007/s40520-019-01392-3Rolim ME, Fortes MI, Von Frankenberg A, Duarte CK.Consumption of sourdough bread and changes in the glycemic control and satiety: A systematic review.Crit Rev Food Sci Nutr. 2024;64(3):801-816. doi:10.1080/10408398.2022.2108756MedlinePlus.Learn about gluten-free diets.Ma S, Wang Z, Guo X, Wang F, Huang J, Sun B, Wang X.Sourdough improves the quality of whole-wheat flour products: Mechanisms and challenges-A review.Food Chem.2021 Oct 30;360:130038. doi:10.1016/j.foodchem.2021.130038USDA FoodData Central.Bread, french or vienna, toasted (includes sourdough).MedlinePlus.B vitamins.National Institutes of Health.Selenium: Fact sheet for consumers.American Medical Association.What doctors wish people knew about iron deficiency.MedlinePlus.Low sodium diet.American Diabetes Association.Conquer your carb confusion.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Science Direct.Sourdough bread.Lau SW, Chong AQ, Chin NL, Talib RA, Basha RK.Sourdough microbiome comparison and benefits.Microorganisms. 2021;9(7):1355. doi:10.3390/microorganisms9071355Alkay Z, Falah F, Cankurt H, Dertli E.Exploring the nutritional impact of sourdough fermentation: Its mechanisms and functional potential.Foods. 2024;13(11):1732. doi:10.3390/foods13111732Ribet L, Dessalles R, Lesens C, Brusselaers N, Durand-Dubief M.Nutritional benefits of sourdoughs: A systematic review.Adv Nutr. 2023;14(1):22-29. doi:10.1016/j.advnut.2022.10.003Demirkesen-Bicak H, Arici M, Yaman M, Karasu S, Sagdic O.Effect of different fermentation condition on estimated glycemic index, in vitro starch digestibility, and textural and sensory properties of sourdough bread.Foods. 2021;10(3):514. doi:10.3390/foods10030514Academy of Nutrition and Dietetics.What is glycemic index?Capurso A, Capurso C.The Mediterranean way: why elderly people should eat wholewheat sourdough bread-a little known component of the Mediterranean diet and healthy food for elderly adults.Aging Clin Exp Res. 2020;32(1):1-5. doi:10.1007/s40520-019-01392-3Rolim ME, Fortes MI, Von Frankenberg A, Duarte CK.Consumption of sourdough bread and changes in the glycemic control and satiety: A systematic review.Crit Rev Food Sci Nutr. 2024;64(3):801-816. doi:10.1080/10408398.2022.2108756MedlinePlus.Learn about gluten-free diets.Ma S, Wang Z, Guo X, Wang F, Huang J, Sun B, Wang X.Sourdough improves the quality of whole-wheat flour products: Mechanisms and challenges-A review.Food Chem.2021 Oct 30;360:130038. doi:10.1016/j.foodchem.2021.130038USDA FoodData Central.Bread, french or vienna, toasted (includes sourdough).MedlinePlus.B vitamins.National Institutes of Health.Selenium: Fact sheet for consumers.American Medical Association.What doctors wish people knew about iron deficiency.MedlinePlus.Low sodium diet.American Diabetes Association.Conquer your carb confusion.
Science Direct.Sourdough bread.
Lau SW, Chong AQ, Chin NL, Talib RA, Basha RK.Sourdough microbiome comparison and benefits.Microorganisms. 2021;9(7):1355. doi:10.3390/microorganisms9071355
Alkay Z, Falah F, Cankurt H, Dertli E.Exploring the nutritional impact of sourdough fermentation: Its mechanisms and functional potential.Foods. 2024;13(11):1732. doi:10.3390/foods13111732
Ribet L, Dessalles R, Lesens C, Brusselaers N, Durand-Dubief M.Nutritional benefits of sourdoughs: A systematic review.Adv Nutr. 2023;14(1):22-29. doi:10.1016/j.advnut.2022.10.003
Demirkesen-Bicak H, Arici M, Yaman M, Karasu S, Sagdic O.Effect of different fermentation condition on estimated glycemic index, in vitro starch digestibility, and textural and sensory properties of sourdough bread.Foods. 2021;10(3):514. doi:10.3390/foods10030514
Academy of Nutrition and Dietetics.What is glycemic index?
Capurso A, Capurso C.The Mediterranean way: why elderly people should eat wholewheat sourdough bread-a little known component of the Mediterranean diet and healthy food for elderly adults.Aging Clin Exp Res. 2020;32(1):1-5. doi:10.1007/s40520-019-01392-3
Rolim ME, Fortes MI, Von Frankenberg A, Duarte CK.Consumption of sourdough bread and changes in the glycemic control and satiety: A systematic review.Crit Rev Food Sci Nutr. 2024;64(3):801-816. doi:10.1080/10408398.2022.2108756
MedlinePlus.Learn about gluten-free diets.
Ma S, Wang Z, Guo X, Wang F, Huang J, Sun B, Wang X.Sourdough improves the quality of whole-wheat flour products: Mechanisms and challenges-A review.Food Chem.2021 Oct 30;360:130038. doi:10.1016/j.foodchem.2021.130038
USDA FoodData Central.Bread, french or vienna, toasted (includes sourdough).
MedlinePlus.B vitamins.
National Institutes of Health.Selenium: Fact sheet for consumers.
American Medical Association.What doctors wish people knew about iron deficiency.
MedlinePlus.Low sodium diet.
American Diabetes Association.Conquer your carb confusion.
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