Sourdough bread may date back to ancient Egypt, where it was first developed. Sourdough may support gut health and the digestive microbiome and may cause fewer digestive symptoms than other types of bread as a result of the fermentation process.
1. Fewer Digestive Symptoms
FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are types of natural sugars. For people who are sensitive to them, such as those who have irritable bowel syndrome (IBS), eating FODMAPs causes bloating, gas, and other symptoms.
Sourdough starter is a live culture containing various microorganisms, including lactic acid bacteria. Lactic acid bacteria break down and ferment sugar, including FODMAPs. The lower FODMAP content makes sourdough bread easier to digest for people with FODMAP sensitivities.
Sourdough Bread and IBS
Eating sourdough bread may change the gut microbiome (the community of microbes in the gut) of people with IBS, according to some initial research. The changes could benefit the intestinal lining and promote the growth of beneficial bacteria. Studies in humans are needed, but the results to date could lead to a better understanding of IBS management.
2. Avoids Blood Sugar Spikes
The glycemic index is a measure of how quickly a food raises blood sugar levels. This is a key metric for people living with diabetes. It is also of interest to anyone concerned about the risks of metabolic and cardiovascular disease associated with high blood sugar levels.
Sourdough bread has a lower glycemic index than bread made with whole wheat flour. It raises blood sugar levels more slowly than some other types of bread. This may make sourdough bread a better choice for people concerned about spikes in their blood sugar levels after eating.
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3. Supplies Beneficial Prebiotic Fiber
Sourdough bread also contains prebiotics. It’s important to note the difference between probiotics and prebiotics. Probiotics are living organisms present in some fermented foods (such as yogurt or kombucha). Prebiotics are dietary fibers that aren’t fully digested in the gut, so they ferment and become food for the bacteria in the gut microbiome.
The prebiotics in sourdough support the growth of beneficial gut bacteria, helping crowd out harmful bacteria. Improving the makeup of the gut microbiome helps with overall health, including:
- Improving immune system function
- Producing beneficial nutrients in the gut
- Reducing inflammation
- Supporting the health of the cells of the intestine
True Sourdough
True sourdough bread is produced with a starter culture that contains both yeast and beneficial bacteria. Their fermentation of carbohydrates in the dough produces gas, causing the bread to rise. The products of bacterial fermentation contribute to the sour flavor. Commercial breads labeled sourdough may or may not use this same process.
4. Improves Digestion
Sourdough bread made with white flour contains some soluble fiber. Sourdough made with whole wheat or other grains contains more soluble fiber, but may be more challenging for home bakers.
Soluble fiber benefits digestion by absorbing water as it moves through the intestine, forming a gel-like substance. The effects of soluble fiber are slowing digestion, making stool softer and easier to pass, and supporting the growth of helpful bacteria in the microbiome.
Sourdough Bread and Celiac Disease
Traditional sourdough bread made with wheat flour contains gluten, so it is not suitable for people with celiac disease. Sourdough bread may contain less gluten than other types of bread, but it is not gluten-free.
5. Antioxidant Properties
Antioxidants are compounds present in certain foods, including fruits and vegetables. The fermentation process used to make sourdough bread also creates antioxidants.
Antioxidants support health by neutralizing unstable molecules called free radicals that are produced in cells. Free radicals cause damage to DNA and other molecules in cells by stealing electrons. An imbalance between free radicals and antioxidants is called oxidative stress.