In just a few short years, sourdough has gone from being a popular pastime to something with a ton of hype (and, sometimes, misinformation) around it. But the truth about its “superfood” status is a bit more nuanced than your social feed might suggest. “Some of the hype is grounded in science,” confirms Dani Dominguez, MS, RDN, and founder of SunBright Wellness. “But a lot of it has been stretched further than the evidence supports.”
While sourdough does offer some unique digestive perks, it’s often credited with health benefits that — quite literally — don’t survive the oven. Before you swap your favorite loaf for a crusty sourdough boule, take a look at what she and other health experts have to say.
How Sourdough Compares to Other Breads
Sourdough is made with just two ingredients — flour and water — and a lot of time and practice. While sourdough is fermented, it doesn’t provide probiotics like yogurt and kefir do. As Dominguez explains, “The heat from the sourdough baking process actually kills the live bacteria. So it’s not acting like a probiotic food in the way people often assume.”
Still, the fermentation process might provide some benefits that make sourdough a solid option. (A longer shelf life than conventional bread is one perk, for starters.) Proper fermentation can break down parts of gluten and certain carbohydrates. It also lowers the content of phytates, which are “mineral blockers” that bind to iron and zinc in your digestive tract, making it harder for your body to absorb those micronutrients, according to Dominguez. “Fermentation can help loosen that grip, so your body can use those nutrients more effectively.”
On paper, this sounds great, but in practice, many human studies haven’t shown a meaningful difference. When it comes to blood sugar, research shows sourdough spikes glucose similarly to yeast-leavened breads. “It debunks the statement that sourdough bread is healthier for those who medically need to control the amount of carbs they’re consuming,” explains Helen Ohw Kim, RD, MPH.
All that to say, most of sourdough’s purported benefits fall into the “may help” category, shares Dominguez. Sourdough may slow digestion because of increased acidity; may reduce certain fermentable carbs; may improve mineral availability in the body; and it may be easier to tolerate for some people who are gluten-sensitive. So take these perks with a grain of salt.
What’s more important is to look at the ingredient list and nutrition facts on your bread. What type of flour is being used? How much fiber does it have? What about sodium and added sugars? A white sourdough can still be low in fiber and very similar to classic white bread, Dominguez explains. “If you’re aiming for high fiber for heart health or bowel regulation, then try whole-grain bread with 3 to 5 grams of fiber per serving,” Kim recommends.
And if you’re dead-set on eating sourdough for health reasons, keep in mind it all comes down to trial and error. People with a wheat sensitivity or IBS may want to try sourdough and see how it makes them feel, Kim adds. This also begs a quick disclaimer: If you have celiac disease, always make sure to choose bread or any grain products that are labeled gluten-free.
What’s your favorite grocery store bread? Tell us about it in the comments below.
