5 health benefits of sourdough bread show why your gut and body will thank you for every slice

Is sourdough bread healthy, and does it really stand out compared to other loaves?

This question has sparked growing curiosity as sourdough gains fame not only for its tangy taste and rustic appeal but also for its reputation as a healthy bread choice.

As people seek fermented foods to boost their wellness, sourdough has become a household favorite.

But does this bread truly live up to its promise of better nutrition, or is it simply another trendy loaf?

What makes sourdough different?

Sourdough may seem like a simple bread made from flour, water, and salt, but what sets it apart is its fermentation, says Marta Stewart.

Instead of commercial yeast, it uses a natural starter, a mixture of flour and water that captures wild yeast and bacteria from the environment.

“Instead of using yeast, which gives a quick rise, sourdough is leavened, which is a slower fermentation process that uses a mix of wild yeast and lactic acid bacteria. It can take anywhere between 12 and 24 hours for this to happen,” explains registered dietitian Emer Delaney.

This longer fermentation not only gives sourdough its chewy texture and tangy flavor but also changes how the bread interacts with the body.

Is sourdough bread healthy compared to other breads?

Nutritionally, sourdough shares similarities with white, whole wheat, and whole grain bread, but there are differences worth noting.

Registered dietitian Jennifer Pallian highlights the calorie gap: “Sourdough bread provides 319 calories per 100 g, which is more than white bread (238 calories), whole wheat bread (252 calories), and whole grain bread (265 calories).”

In terms of protein, sourdough contains approximately 13 grams, which is higher than that of white bread and comparable to that of whole-grain bread.

However, it contains less fiber—around 3 grams per serving—compared to the higher amounts found in whole-grain and whole-wheat varieties.

Its fat content is similar to that of white bread but lower than that of whole-grain loaves.

While the numbers don’t necessarily crown it as the healthiest bread, the fermentation process is where sourdough shows its unique edge.

5 benefits of eating sourdough bread

Sourdough bread stands out because of its unique method of preparation. Unlike most breads, sourdough undergoes a lengthy fermentation process. Experts say this slow rise changes the bread in essential ways that go beyond basic nutrition.

The fermentation process helps create healthy bacteria and changes how the body reacts to the bread. Yvette Hill, a registered dietitian nutritionist in Boulder County, Colorado, explains why this matters.

“The fermentation process creates beneficial bacteria, or probiotics, that can support gut health. The fermentation can also produce food to help these healthy organisms grow, called prebiotics. This can benefit digestion. Through this fermentation process, the glycemic index is also lowered, causing less of a spike in blood sugar,” says Hill.

Because of this process, sourdough may support gut health, digestion, and blood sugar balance. Experts also say it may help protect cells. These benefits come from what happens during the extended rise time, when starches and gluten begin to break down.

The slower rise makes sourdough easier to digest and less likely to cause fast jumps in blood sugar compared to many other breads.

Here are five key benefits experts point to.

1. A Healthier Choice for the Gut

One of the primary reasons sourdough is considered a healthier bread is that it supports gut health. Connie Elick, a health instructor at the Institute of Culinary Education, notes that sourdough contains beneficial bacteria known as probiotics. These bacteria aid the body in digesting food.

Samantha Coogan, a teacher at the University of Nevada, Las Vegas, says sourdough offers more than probiotics alone. As Coogan told Martha Stewart, “Sourdough is also a good source of fiber and prebiotics, which is what feeds probiotics.”

According to Coogan, fiber and prebiotics help good bacteria grow and stay active in the gut.

Elick says gut health affects the whole body. A healthy gut can help support the immune system. Elick also notes that it may help lower swelling and could support mental well-being.

2. Easier on Digestion

Sourdough may be easier to digest than other types of bread. Coogan explains that fermentation reduces FODMAPs, which are carbohydrates that can be difficult for some people to digest. The process also lowers gluten levels.

Because of this, Coogan says sourdough may feel gentler on the stomach, especially for people who feel discomfort after eating bread. However, Coogan stresses that sourdough is not safe for everyone. Coogan warns that people with Celiac disease should not eat sourdough because it still contains gluten.

3. Protecting Cells From Damage

Sourdough also provides essential nutrients. Elick highlights selenium as one key nutrient found in the bread. Selenium helps protect the body at the cellular level.

As Elick explains, “Selenium functions as an antioxidant that protects us from toxins and free radicals that can cause oxidative damage,”. According to Elick, this protection helps keep cells, DNA, and proteins safe from harm.

4. Supporting Healthy Blood Sugar

Many breads can cause blood sugar to rise quickly. Coogan says sourdough works differently because it has a lower glycemic index.

The fermentation process changes the starch in the bread, making it more difficult for the body to break down immediately. Coogan explains that this helps prevent fast spikes in blood sugar. Over time, Coogan notes that steadier blood sugar levels may lower the risk of developing type 2 diabetes.

5. Helping the Body Absorb Nutrients

Sourdough can also help the body absorb more vitamins and minerals. Elick explains that grains contain compounds called phytates. These phytates inhibit the body’s ability to absorb essential nutrients, such as iron and zinc.

Because sourdough is acidic and takes longer to ferment, Elick says the phytates break down. Once they are reduced, Elick explains that the body can absorb nutrients more easily from these breads than from regular bread.

For many people, experts say sourdough offers a simple way to support better health—one slice at a time.

Is sourdough bread healthy for gut health and digestion?

While many people ask this question, experts say the answer lies in how fermentation changes the bread. The process facilitates the absorption of nutrients and helps establish a balance of healthy bacteria in the gut.

Some individuals with sensitive stomachs, such as those with IBS, often find sourdough bread more tolerable than other types of bread.

However, health professionals caution that sourdough is not gluten-free. While fermentation reduces some gluten, it doesn’t eliminate it.

People with celiac disease must avoid it completely, as even small amounts can trigger an autoimmune response.

Spotting real sourdough

Not every loaf sold as sourdough offers the same benefits. Some store-bought versions are made with added baker’s yeast for quicker production.

These shortcuts skip the slow fermentation, reducing the benefits of sourdough for blood sugar and gut health.

Experts recommend checking ingredient labels carefully. True sourdough should list flour, water, salt, and a starter.

If commercial yeast is included, it’s not traditional sourdough.

How to choose the healthiest bread

Suppose you’re looking to enjoy the full benefits of sourdough. In that case, dietitians suggest choosing a loaf made with whole grains and a long fermentation time.

Whole-grain sourdough combines the nutrition of grains with the power of fermentation, offering support for gut health and steadier blood sugar levels.

The length of fermentation also matters. A loaf left to rise for 12 to 24 hours is more likely to deliver the health benefits people associate with sourdough.

The bottom line: Is sourdough bread healthy?

So, is sourdough bread healthy? The answer is yes, with certain conditions.

While it may be higher in calories and lower in fiber than some breads, the fermentation process gives it unique advantages.

From supporting gut health to helping control blood sugar, sourdough has qualities that make it stand out as more than just a trendy food.

It may not be a miracle cure, but for those who love its tangy flavor and artisanal texture, sourdough remains a nourishing, healthy bread that offers more benefits than many others on the shelf.

Here’s Dr. David Jocker sharing how it supports gut health and helps balance blood sugar: