Is Sourdough Bread Healthier Than Other Bread?
Published on April 29, 2026
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When sourdough bread is made by the traditional slow fermentation method, it can be a healthier alternative than other loaves. The fermentation process transforms the dough in ways that may improve digestibility and nutrient availability. However, many grocery store sourdough loaves skip this step to speed up production, potentially wiping out most of the benefits.
“Most sourdough bread in the grocery store is probably not any healthier than other bread,” says Anne VanBeber, PhD, RD, a professor in the department of nutritional sciences at Texas Christian University in Fort Worth, Texas.
That means you need to know what to look for when you’re buying or making sourdough bread to reap the rewards from eating it. Here’s the latest on the health benefits of traditional sourdough bread, what makes it unique, and how to identify the healthiest options on the bakery shelf.
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Read MoreWhat Makes Sourdough Different?
Unlike other bread, sourdough is traditionally leavened with a starter that contains naturally occurring bacteria and yeast, instead of commercial, or baker’s, yeast. During fermentation, the microbes in the starter release gases that form air bubbles and help the dough rise.
“Most traditional starters are made with just flour and water, which are left to sit for a few days to collect the natural yeast that is in the air around us in a process called fermentation,” says Dr. VanBeber. This slow fermentation can take up to 48 hours and gives sourdough its potential health benefits and distinct tangy flavor.
The bacteria growing in the starter release acids as a by-product of their metabolism, yielding the sour flavor. “The longer the starter ferments, the more acidic, or sour, the flavor gets,” VanBeber says.
Nutrition Facts of Sourdough
Sourdough bread can come in white and whole-wheat varieties. One medium slice of sourdough bread, weighing 59 grams (g), provides the following:
- Calories 188
- Carbs 36.5 g
- Fiber 1.83 g
- Protein 7.67 g
- Fat 1.26 g
- Iron 2.28 milligrams (mg)
- Copper 0.088 mg
- Folate 82.6 micrograms
- Riboflavin 0.218 mg
- Niacin 3.17 mg
4 Potential Health Benefits of Sourdough
Traditional sourdough bread has been around for thousands of years, but its potential health benefits have only recently been more widely explored. Researchers are learning that the sourdough fermentation process may improve digestion, promote better blood sugar control, and enhance nutrient availability.
1. Easier to Digest
Fermentation breaks down some of the nutrients in bread flour, which can make sourdough easier to digest. It reduces levels of fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) by up to 75 percent. FODMAPs are carbohydrates that are not easily digested and may trigger gastrointestinal symptoms like bloating, constipation, and diarrhea in individuals with gastrointestinal sensitivity or when consumed in excess of 20 g per day.
“Sourdough bread is often easier to tolerate for people with digestive conditions like irritable bowel syndrome or nonceliac gluten sensitivity,” says Avery Zenker, RD, a nutritional counselor for MyCrohnsAndColitisTeam who is based in Ontario, Canada.
Fermentation also reduces the gluten content of the bread, which can make sourdough a better option for people with a gluten sensitivity. However, while fermentation lowers gluten levels, it doesn’t eliminate it entirely. For that reason, people with celiac disease should only choose sourdough bread made with gluten‑free flour.
In addition, fermentation with lactic acid bacteria reduces the phytic acid content of sourdough bread, which can further improve digestibility. High levels of phytic acid can interfere with digestive enzymes that help break down food and may contribute to abdominal discomfort or increased gas. By lowering phytic acid, traditional sourdough fermentation makes the bread gentler on the digestive system.
2. May Be Gentler on Blood Sugar
The sourdough fermentation process may result in bread with a lower glycemic index than other bread, which could be beneficial for blood sugar control. The glycemic index evaluates how quickly a food causes blood sugar to rise.
“Authentic sourdough tends to cause a slower blood sugar response than white bread, leading to more stable blood sugar levels,” Zenker says, adding that this is particularly notable for individuals with insulin resistance, such people with diabetes and metabolic syndrome.
However, the overall evidence is mixed, and results vary across studies. Some report little to no difference in glycemic response than with other bread, likely due to inconsistencies in starter strains, fermentation conditions, and recipes. Researchers have called for rigorous, standardized studies and consistency in how studies are designed to more clearly link sourdough to specific health benefits.
3. Provides Gut-Friendly Prebiotics
“Sourdough starters contain live bacteria known as probiotics, but when the dough is baked, the bacteria die, leaving behind prebiotics,” VanBeber says. “Prebiotics are fibers in foods that feed healthy bacteria that are in our gut.”
These prebiotics support gut health, aid digestion, and increase absorption of vitamins and minerals from our diet. Research shows that adequate prebiotic consumption can lower the glycemic index of foods, which may help stabilize blood sugar, support a healthy immune system, and even reduce the risk of colorectal cancer.
Fiber-rich foods like fruits, vegetables, beans, nuts, seeds, legumes, and whole grains are all good sources of prebiotics.
4. Increased Bioavailability of Minerals
Wheat naturally contains phytic acid, and the fermentation process in sourdough helps reduce its levels, which may improve mineral bioavailability.
“Phytic acid binds to minerals like iron, zinc, and magnesium, which are naturally present in bread,” Zenker says. “Sourdough fermentation activates the phytase enzyme, which reduces phytic acid content, making it easier to absorb more of the minerals from sourdough bread than from other types of bread, like white bread. The effect is small but present, especially in whole-grain sourdough.”
This reduction in phytic acid is one of the reasons that sourdough may offer a slight nutritional advantage over conventionally made bread. While the improvement is modest, it can be meaningful for people who regularly choose whole‑grain sourdough as part of their diet.
How to Choose the Healthiest Sourdough at the Grocery Store
Selecting an authentic sourdough bread that has undergone the traditional fermentation process is a snap once you know what to watch for.
- Look for a simple ingredient list. “Real sourdough should have a short list: flour, water, salt, and sometimes a starter,” Zenker says.
- Choose 100 percent whole-grain flour. This is the most nutrient-dense option, since it contains all of the nutrition contained in the wheat kernel. “A good option uses whole-grain flour as the first ingredient,” says Zenker. “Look for the word ‘whole,’ such as whole-wheat, whole-rye, or whole-spelt flour. Whole-grain bread tends to be higher in fiber and micronutrients.”
- Pick high-fiber options. Zenker says that sourdough bread doesn’t need to be high in fiber to be authentic, but higher fiber bread is generally recommended for the most health benefits. “Look for at least 2 to 4 g of fiber per slice,” she says.
- Pass on bread that contains vinegar or yogurt. Some brands rely on these added flavors, rather than allowing the flavor to develop naturally through fermentation.
- Yeast is not needed for traditional sourdough. Many grocery store brands skip long fermentation in favor of a quicker bread-making process. “Yeast is used in the industry to speed up the process,” says VanBeber. “If you see it in the ingredients label, it likely wasn’t fermented at all or long enough to impart the health benefits.”
- Take note of texture. VanBeber says to look for a browned crust that is crispy and for a soft, chewy, spongy interior. “It should feel airy and have small holes throughout the bread when sliced,” she says.
The Takeaway
- Traditional slow-fermented sourdough bread may be easier to digest and offer improved nutrient availability, but many store-bought versions skip this process and don't have the same nutritional benefits.
- When made traditionally, sourdough may support digestion, blood sugar control, gut health, and mineral absorption, though the extent of these benefits can vary depending on how the bread is made.
- To choose the healthiest sourdough bread, look for a short ingredient list, prioritize 100 percent whole-grain flour, aim for at least 2 to 4 g of fiber per slice, and avoid loaves with added yeast, vinegar, or yogurt.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
- Alkay Z et al. Exploring the Nutritional Impact of Sourdough Fermentation: Its Mechanisms and Functional Potential. Foods. May 31, 2024.
- Sourdough for Beginners: Everything You Need to Know. King Arthur’s Baking. February 28, 2024.
- The Benefits of Long Sourdough Fermentation. Sourdough Institute. September 8, 2025.
- Lau S et al. Sourdough Microbiome Comparison and Benefits. Microorganisms. June 23, 2021.
- Bread, French or Vienna, Toasted (Includes Sourdough). U.S. Department of Agriculture FoodData Central. April 1, 2019.
- Hernádez-Figueroa R et al. Sourdough Fermentation and Gluten Reduction: A Biotechnological Approach for Gluten-Related Disorders. Microbiology Research. July 17, 2025.
- Ribet L et al. Nutritional Benefits of Sourdoughs: A Systematic Review. Advances in Nutrition. December 16, 2022.
- Prebiotics: Understanding Their Role in Gut Health. Harvard Health Publishing. May 15, 2024.
- Levy E. Prebiotics Versus Probiotics: What’s the Difference? UT MD Anderson. February 5, 2025.
- Arora K et al. Thirty Years of Knowledge on Sourdough Fermentation: A Systematic Review. Trends in Food Science and Technology. February 2021.
- Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. December 24, 2025.
- Sourdough. Real Bread Campaign.
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