Is Sourdough Bread Healthier Than Regular Bread?

May 20, 2025

Sourdough bread is a tasty, nutritious alternative to conventional bread, offering distinct health benefits. Made from flour, water, salt and a starter, sourdough bread doesn’t require the yeast or chemical additives that are used to make regular bread rise.

“Over time, and in combination with other healthy lifestyle choices and a balanced diet, choosing sourdough over regular bread may provide numerous health benefits,” says Lizzy Traxler, MS, RDN, LD, CDCES, clinical dietitian and diabetes educator at University Hospitals.

It All Starts With a Starter

Unlike regular bread, sourdough bread is made with a starter, which is a mixture of flour and water that is left at room temperature for about a week. During this time, the starter undergoes fermentation which produces natural bacteria and yeast. The starter is a living thing and the most essential ingredient in sourdough bread. The yeast feeds on the starches and gluten in the flour, which provides the health benefits of sourdough bread.

Part of a Healthy Lifestyle

The health benefits of sourdough bread may include:

Improved Digestion and Less Bloating. Fermentation makes sourdough bread easier to digest by breaking down certain carbohydrates that are poorly absorbed in the small intestine. This process can make sourdough a good choice for many people, even those with mild gluten sensitivities. Although fermentation reduces gluten levels, it doesn’t completely eliminate it so sourdough bread is not suitable for those with celiac disease or gluten intolerance.
Better Blood Sugar Control. Fermentation lowers the glycemic index of sourdough bread. A lower glycemic index means sugars are released more slowly into the bloodstream, helping to prevent spikes in blood sugar levels. This makes sourdough a better option than regular bread for people managing diabetes or insulin resistance.
Improved Nutrient Absorption. The fermentation process helps release minerals like iron, zinc and magnesium from the flour, making them easier for your body to absorb. Fermentation also reduces phytates and other compounds that can bind to minerals and interfere with their absorption.
Gut Health Support. Fermentation converts some of the starch in the flour into resistant starch – a type of carbohydrate that behaves more like fiber, slowing digestion in the small intestine. Instead, it passes into the large intestine largely intact where it ferments and feeds beneficial gut bacteria. Increased levels of good bacteria support a balanced gut microbiome, which is linked to improved digestion, a stronger immune system and improved mental health.
Heart Health Support. Sourdough bread, when made with whole grain, can contribute to heart health. The fiber content can help lower cholesterol levels and support healthy blood pressure. Additionally, the improved mineral absorption from the fermentation process supports cardiovascular function.

Tips for Choosing a Healthy Sourdough Bread

Making your own starter at home and baking sourdough bread from scratch is the healthiest option. Once the starter has been established, it can be stored in the refrigerator. If regularly fed with more flour and water, sourdough starter can be kept alive indefinitely. However, not everyone has the time or baking skills to do so on a regular basis.

When buying sourdough bread at the grocery store or bakery, Traxler advises:

Check the ingredient list. Ensure it’s made with starter culture and doesn’t contain commercial yeast or additives.
Choose sourdough made with whole-grain flours for optimal fiber and nutrition. Nutrient-dense flours like like spelt or rye can further boost the nutritional value of the bread.
Watch out for sodium. Some sourdough breads can be high in salt so check the label, especially if you’re monitoring sodium intake for health reasons.