Is Sourdough Bread Healthy? Plus, 3 Benefits Worth Noting

As a society, I think we can officially retire the anti-carb diet mentality. In fact, there's a long list of carb-rich foods that can elevate your well-being, especially when it comes to providing energy fuel and optimizing recovery.

Bread may seem like junk food thanks to years of diet culture programming, but that's surely not always the case—especially when it comes to sourdough bread. 

There are plenty of unique health pros to picking sourdough over plain white bread, so we're diving into the science behind these benefits.

First off, what is sourdough really? Let's start from the beginning—a sourdough starter. To make the first stage of sourdough bread, you mix flour and water together and let it ferment.

This mixture, known as the starter, is then used to make a full loaf of bread. The fermentation process gives sourdough its characteristic tangy flavor.

Sourdough has a similar nutrient profile to whole wheat bread, although the latter typically contains more fiber, notes registered dietitian and gut health expert Amanda Sauceda, R.D.

However, you can get whole wheat sourdough (in which you swap the typical bread flour for whole wheat flour), which increases the fiber content. 

Now that you know the sourdough basics, let's dive into the health benefits (and yes, there are plenty): 

1. Sourdough bread supports a healthy gut

The fermentation process involved in making sourdough produces prebiotics, which are great for the gut. You can think of prebiotics as food for your gut to eat, which in turn, eases digestion and supports your gut microbiome. 

That being said, sourdough bread may not be the best choice for those already experiencing gut health conditions like SIBO or candida overgrowth, says functional medicine practitioner Amy Myers, M.D.

In these cases, your gut already has an overgrowth of bacteria, so eating fermented foods can be like fueling the fire, she says. 

However, gut health is very complex—and there's much to be said for personalized recommendations. So, if you are struggling with your gut health, consult your physician before going crazy with fermented foods, even sourdough.

RELATED: Dan Buettner Says Sourdough Is a "True Longevity Food" & Here's Why 

2. Sourdough may be easier on your blood sugar

If you're focused on blood sugar balance, be it with diabetes or not, sourdough bread may be a better choice than typical white bread. 

However, this is mainly anecdotal, as the research on this specific topic is quite minimal. "It's thought that sourdough can have a lower glycemic index, which means it could have less of an effect on your blood sugar, but that isn't solidly backed up in the research," Sauceda says. 

Some studies point to the fermentation process as the probable cause for sourdough's impact on glucose, which is shown to be lower than bread made with baker's yeast alone2. Other research suggests it's the lactic acid content in sourdough that's responsible for the improved glucose response3. 

3. It's easier to digest & may have more antioxidants 

Additionally, sourdough bread contains lactic acid and yeast, both of which help to reduce the phytic acid content in the bread. Phytic acid is what you call an "anti-nutrient," meaning it can get in the way of your body's optimal processes—in this case, digestion. Because the phytic acid is lower in sourdough bread than other types of bread, it can be easier to digest4. 

The fermentation process helps to break down gluten proteins5, which is why some people with mild gluten sensitivity may find it easier to digest.

Like many foods, a homemade sourdough loaf may bring more health benefits than one that has been highly processed. Sauceda recommends checking out your local farmers market or baking your own sourdough if you're seeking out the highest nutritional value.

This way, there are minimal preservatives, allowing the fermentation integrity to be at its best. Plus, you'll find fewer add-ins and preservatives. 

Sourdough bread has plenty of health benefits. For starters, it's often easier to digest and supports gut health thanks to the fermentation process and lactic acid content.

Sourdough also contains more antioxidants than other types of bread. Finally, sourdough has a lower glycemic index and lower gluten content, making it a good choice for those with blood sugar concerns or mild gluten sensitivity.