Is Sourdough Bread Good for You?

Medically reviewed by Melissa Rifkin, MS, RD, CDN

Sourdough bread making is a popular at-home baking activity, but did you know it may be a nutritious bread choice as well? Tangy and chewy with a crunchy crust, sourdough bread has a distinctive taste and texture compared to other types of bread. The fermentation process that sourdough goes through gives its characteristic sour flavor.

When it comes to health benefits, sourdough bread is thought to improve digestion and provide a rich source of fiber, vitamins, and minerals. Is sourdough bread a healthier choice when compared to other types of bread on the market? A registered dietitian explains.

Related: The 7 Best Whole Grain Breads of 2024, According to a Dietitian

The Sourdough Fermentation Process

Sourdough bread gets its unique flavor and texture from its fermentation process. You have probably heard that you need a sourdough starter to make sourdough bread, but what exactly does that mean? A sourdough starter is a mixture of equal parts flour and water that over time becomes a pasty sludge rich in natural yeast and bacteria. Microbes found on your hands, in the air, in the flour, and even in the jar you are using to house your starter create an environment for yeast to grow. When the flour and water mix, flour is broken down from long starch molecules into simple sugars and produces yeast and lactic acid.

Fermentation involves the breakdown of yeasts into carbon dioxide and ethanol. This typically occurs at warm temperatures, which is why you can speed up the fermentation process by leaving your sourdough starter at room temperature and slow it down by storing it in the refrigerator. The diversity of yeast and fermentation temperature gives sourdough bread variability in texture and flavor.

Related: What Are Probiotics?

The other key component of the fermentation process is lactic acid bacteria. In sourdough starters, lactic acid bacteria outnumber yeasts by as much as 100 to 1. Lactic acid bacteria digest simple carbohydrates and produce lactic acid as a byproduct instead of alcohol that is created by yeasts. This is critical to sourdough bread making because the lactic acid creates an acidic environment that prevents molds, pathogens, and other harmful microbes from surviving. An acidic environment gives sourdough bread a longer shelf life and helps contribute to a softer and lighter texture compared to other breads. It also gives sourdough bread its notable taste.

As you can see, a sourdough starter is crucial for getting the most out of your sourdough bread making, affecting taste and texture and contributing to its health benefits. Commercial yeasts used for most breads you find on grocery store shelves are less time-consuming to produce and more predictable in their activity. They are more efficient for mass production and don't yield the same taste and texture as a natural sourdough starter.

Potential Benefits of Sourdough

Sourdough bread contains several health benefits. It is rich in nutrients, contains lower amounts of gluten than typical bread, and may help manage gut health and blood sugar. Here's more on these benefits.

Increased Nutrient Availability

While sourdough bread is generally made with the same type of flour as regular bread, the fermentation process increases its overall nutritional value. Whole grain breads are a good source of minerals including potassium, magnesium, zinc, and phosphate. However, the presence of phytate found in grains binds to these minerals and decreases their absorption in the body. Lactic acid in sourdough bread helps deactivate phytate, making these minerals more readily absorbed. The presence of lactic acid bacteria also increases the antioxidant content of sourdough bread.

Related: 5 Reasons to Eat Whole Grain Bread

Improved Blood Sugar Management

Sourdough bread may have a different effect on blood sugar than other types of bread. Research shows that the sourdough fermentation process may change the structure of the carbohydrate molecules, decreasing the bread's glycemic index. The lower the glycemic index of a food, the less likely it is to spike up the blood sugar. This slows down the rate of digestion and speed at which sugars enter the bloodstream, resulting in a less steep blood sugar spike.

It is also believed that the lactic acid produced during fermentation may prevent steep blood sugar spikes. Studies show that individuals who ate sourdough bread had lower blood sugar and insulin levels after eating compared to those who ate bread made with conventional baker's yeast.

Related: Can You Prevent Diabetes With Diet and Exercise?

Beneficial for Gut Health

Many individuals find sourdough bread easier to digest than bread made with commercial yeast. The fermentation process also produces prebiotics, the type of fiber that feeds the probiotics, or beneficial bacteria in your gut. This helps improve digestion and overall gut health.

Is Sourdough Bread Better for Digestion?

It is thought that sourdough bread is better digested and tolerated by those with digestive issues and gluten sensitivities, though there is limited scientific evidence to support this claim. Sourdough bread is a good source of prebiotic fiber. This type of indigestible fiber is food for the probiotics (also known as beneficial bacteria) in your gut. Prebiotics feed the intestinal microbiota and produce short-chain fatty acids, which are absorbed in your bloodstream and help improve metabolic health. Some food sources of prebiotics include garlic, onions, asparagus, bananas, oats, and apples.

Further, it is also thought that sourdough bread is better tolerated by those with gluten sensitivities. Gluten is a protein found in grains and can cause digestive issues for those who are sensitive or allergic to it. The fermentation process of sourdough bread breaks down the gluten proteins making them easier for your body to digest. While sourdough bread may be easier for individuals with gluten sensitivity to digest, it is still not suitable for those with celiac disease who need to avoid gluten completely. Gluten-free sourdough bread may be an option for those with celiac disease.

Related: Is Sourdough Bread Gluten-Free?

Drawbacks and Considerations

Gluten Sensitivity

Something to keep in mind when choosing sourdough bread is that it is still contains gluten and is not suitable for a gluten-free diet and those with celiac disease. Research shows that the fermentation process yields an easier to digest bread. Individuals with a sensitivity to gluten may be able to tolerate sourdough bread better than other regular breads with gluten on the market.

Sodium Content

Commercially produced sourdough bread can be high in sodium. Research found that sourdough bread had the highest average salt content of all pre-packaged breads that were studied. If you are concerned about the sodium content of your diet, be sure to look at the nutrition labels when choosing sourdough bread. As a general rule of thumb, look for a sodium content of 5% of your daily value or less (140 milligrams or less).

Related: From Salt Shaker to Health Breaker: How Much Sodium is Too Much?

All Foods in Moderation

While sourdough bread comes with many health benefits, other types of breads can be consumed as part of a balanced diet. Sourdough should be consumed in moderation and is excellent paired with a source of protein or fat, such as avocado, cottage cheese, or peanut butter.

Choosing a Healthy Sourdough

Now that you know the health benefits of sourdough, how do you go about choosing the right one? Look for varieties that are made with whole grains for added fiber and B vitamins. Breads made with whole grains also tend to be higher in protein for more staying power. When scanning the bread aisle, choose a sourdough made with minimal ingredients as well as low or no added sugars and sodium. Consider buying your sourdough from bakeries that use natural ingredients and traditional baking methods.

Related: Bread Nutrition Facts and Health Benefits

Bottom Line

Sourdough bread is packed with nutrition and health benefits in addition to its unique and delicious tangy flavor. The fermentation process makes sourdough bread good for gut health with prebiotic fibers. It also increases the availability of vitamins and minerals found in the bread to be easily digested by your body. Finally, sourdough bread is better for blood sugar balanced than other commercial breads. Be sure to consider your individual dietary needs and taste preferences when choosing bread.

Read Next: The 7 Best Whole Grain Breads of 2024, According to a Dietitian

Read the original article on Verywell Fitness.