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Last Updated on February 1, 2025 by Kiersten James, BS, RN

Sourdough is a culinary staple dating back thousands of years. It’s inexpensive to make, absolutely delicious and provides so many wonderful health benefits.

What is sourdough?

Sourdough is a traditional type of artisan bread leavened without the use of commercial yeast. Instead, the dough goes through a slow fermentation process that enhances both its flavor and health benefits. 

This old-fashioned method of breadmaking doesn’t just make for a deliciously tangy, chewy bread. Sourdough also supports gut health, strengthens the immune system, and makes nutrients more bioavailable.

Sourdough can be entirely made from scratch with few ingredients – especially for those who have a grain mill. With a little planning, you can have fresh sourdough products at all times saving money and trips to the store.

Why is Sourdough Healthy?

Sourdough offers improved digestion for many who have difficulty processing regular foods that contain gluten.

It stays fresh much longer than other baked goods and contains zero added preservatives. The enzymes produce friendly bacteria that act as natural preservatives to prevent the growth of icky molds and fungi.

Sourdough is also better for blood sugar control and diabetic meal plans because the carbohydrates are broken down during the slow fermentation process. This means less blood sugar spikes and dips.

Nutrients are much more readily available for our bodies to absorb in sourdough than white or whole wheat breads.

Sourdough is also a prebiotic which helps to develop and maintain healthy bacterial colonies within the intestines. These colonies are crucial for protection against illness and infection. 

Sourdough Strengthens the Immune System

Gut health and immune function are deeply connected. A healthy gut microbiome helps regulate inflammation, prevent infections, and strengthen the body’s defense mechanisms.

Because sourdough supports gut health, it also contributes to a stronger immune system in three major ways:

Reduces Inflammation

Chronic inflammation is linked to numerous health issues, including autoimmune diseases, heart disease, and metabolic disorders. The lactic acid bacteria in sourdough help reduce inflammation by promoting a healthy balance of gut bacteria and producing anti-inflammatory compounds.

Balances The Gut Microbiome

70% of the immune system is housed in the gut. That means maintaining a balanced microbiome is an absolute must for immune defense. The prebiotic fibers, resistant starches, and beneficial bacteria in sourdough all work together to strengthen gut health and improve immune response.

Provides Antimicrobial Compounds

Lactic acid bacteria (the byproduct of fermentation) produce antimicrobial compounds that help inhibit the growth of harmful pathogens. Some notable mentions include foodborne bacteria like E. coli and Salmonella.

It is thought among the health community that this protective effect may reduce the risk of infection and enhance the body’s natural defenses.

Why is sourdough easier to digest than commercial bread?

Regular wheat and flour contain high levels of phytic acid. Although phytic acid is a protective mechanism for grains, it is problematic for humans.

Phytic acid is classified as an anti-nutrient. It blocks the absorption of calcium, iron, and zinc promoting mineral deficiencies.

Bloating, indigestion, abdominal pain, nausea, and that gross “heavy” stomach feeling experienced after eating regular gluten products such as bread and pasta are common complaints.

The ancient tradition of soaking grains and culturing wild yeast was a natural way to combat the known negative effects wheat had on humans.

During the fermentation process, the gluten is pre-digested. Because lactic acid (produced by friendly bacterial colonies) breaks down the gluten, sourdough has the benefit of improved digestibility for many people who suffer from generalized gluten intolerance.

Why isn’t this more well-known?

When food production switched from local to industrial, we lost the knowledge and customs that our ancestors had depended on for many, many generations.

Digestive, autoimmune, oncology, and degenerative disorders – which weren’t even really a thing just a few decades ago – are now rampant in most parts of the developed West.

Is store-bought sourdough bread the same?

Not all sourdough is created equal.

Many commercial “sourdough” breads found in grocery stores are made with shortcuts, using commercial yeast and added acids to mimic the traditional tangy flavor. Commercial loaves lack the slow fermentation process that provides all of the sought after health benefits of true sourdough.

To get the full nutritional and digestive benefits, look for sourdough bread made with minimal ingredients plus plenty of time for fermentation.

Better yet, consider making your own using a homemade sourdough starter!

How can I get started making sourdough at home?

Start here:

How to make your own sourdough starter from scratch 

Sourdough starter FAQ’s and Troubleshooting

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