Note: Sourdough is not suitable for people with coeliac disease, who should follow a strictly gluten-free diet. If you have coeliac disease but still want to enjoy the benefits of sourdough, always look for gluten-free options.
While sourdough bread is usually lower in gluten, it is not gluten-free. People with a gluten intolerance may find that sourdough is easier to digest, but people with celiac disease will likely still experience symptoms if they eat sourdough bread.
Supermarket sourdough loaves and even some of the artisanal-style versions contain shortcuts and additives that put a serious damper on the bacteria's ability to break down the tough, developed gluten at its own pace, and would probably result in an allergic reaction.
Does sourdough bread cause gas and bloating? As much as sourdough bread is healthy, too much of it can bloat your stomach and make you gassy, which isn't a good thing when there are other people around!
Sourdough bread contains lactic acid, which can help reduce inflammation in the body. Chronic inflammation can lead to a variety of health problems, including heart disease, diabetes, and cancer. Adding sourdough bread to your diet can help reduce inflammation and promote overall health.
Sourdough bread's benefits range from reducing the risk of heart disorders to promoting nutrient absorption. It has a low glycemic index and is a good bread option for those watching their after-meal blood sugar spikes. However, overindulging in it may lead to gas and bloating due to its fermented nature.
The most common reaction to fermented foods is a temporary increase in gas and bloating. This is the result of excess gas being produced after probiotics kill harmful gut bacteria and fungi. Probiotics secrete antiomicrobial peptides that kill harmful pathogenic organisms like Salmonella and E. Coli.
Sourdough is a low-gluten bread. It also contains lower levels of fructans, another substance that can cause unpleasant digestive symptoms in some people. This can make sourdough a better option for people with IBS, gluten intolerance or gluten sensitivity.
Histamine in sourdough can cause digestive issues in some, but the fermentation process breaks down phytic acid and makes it easier to digest for most people. Severe acid reflux sufferers may not tolerate sourdough due to the lactic acid in the bread. If you can eat sourdough bread, that's great!
A 100% whole grain bread is a particularly healthy choice for people with acid reflux. Rather than containing only whole wheat, it can include other whole grains, so it provides a broader spectrum of nutrients.
And is there a better option available? Although Sourdough bread can boast a low Glycemic Index, better digestibility and an increased nutritional profile, whole wheat has been known to have increased health benefits due to its higher fiber content and nutritional levels.
For people who eat a lot of sourdough, the refined flour content could damage your gut as they are absorbed into the small intestine rather than digested slowly. “The result is a dramatic loss of gut microbial diversity and the rise of inflammatory bacteria that love simple carbohydrates,” says Bulziewicz.
Sourdough is easier on the stomach than other kinds of bread due to its prebiotics, making it easier to digest. Additionally, sourdough contains probiotics that are created during its fermentation process: Yes, there's a science to sourdough starter.
"Whole wheat sourdough is great for those with sensitive stomachs thanks to the slow fermentation process and naturally occurring good bacteria that partially breaks down GI irritants such as phytic acid, wheat, and gluten," says Greene. Sourdough is made with the help of yeast and beneficial bacteria.
The amount of probiotics found in sourdough bread is increased through fermentation, producing a loaf great for gut health. This specific fermentation process also creates a bread that may be easier to digest than conventional bread.
Like most things, if you eat too much sourdough bread it can make you very gassy. However, in comparison to yeast leavened breads and store bought white breads, sourdough bread should actually help you to fart less!
Go for gluten-free bread, and try other types of grains, such as quinoa, corn and rice," says Dr Skypala. "Just make sure you substitute other equally nutritious foods for the wheat-based ones you're cutting out."
'Sourdough bread is often made using various wheat-based flours. Just like conventional bread this can lead to us feeling bloated if eaten in large amounts, or due to the gas produced in our gut in response to any prebiotics in the bread,' says Sarah.
Sourdough, a fermented bread, can be moderately high in histamine and other amines like tyramine.
However, whole-grain sourdough bread consumption has significantly increased LDL cholesterol and triglycerides in certain participants with specific genes (APOE E3/E3).
It's nutritious.
Sourdough contains a variety of vitamins and nutrients, making it super beneficial to your day-to-day health.
Wheat products — like pasta, bread, crackers, and bagels — may spell trouble for your joints, especially if you have rheumatoid arthritis. The reason? Wheat contains gluten, a protein that can irritate and aggravate arthritic joints.
Instead of white bread, choose whole grains
Research shows that fiber-rich foods, such as whole grain breads, cereals, and rice, can lower serum levels of C-reactive protein, decreasing inflammation.