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Top 5 health benefits of sourdough

Made using a fermented starter, sourdough has been hailed as a healthier option, but is it really good for you? We asked registered nutritionist Nicola Shubrook to explain.

What is sourdough bread?

Sourdough is a leavened bread, which means the dough naturally rises as a result of gas which is produced as the grain ferments. While most commercial breads use baker’s yeast as the raising agent, sourdough is made using a sourdough starter.

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sourdough starter is a culture of yeasts and beneficial bacteria which naturally occur and are allowed to ferment over the course of approximately five days. A portion of the starter, known as the levain, is mixed with bread flour to make sourdough.

Discover our full range of health benefit guides and check out some of our favourite sourdough recipes, from a rye sourdough loaf to a sourdough pizza.

Nutritional benefits of sourdough

The blend of flour or flours used to make the sourdough will impact the macronutrient profile. However, a typical 100g portion (approximately two slices) of sourdough contains:

  • 230kcal/974KJ
  • 7.8g protein
  • 0.7g fat
  • 47g carbohydrate
  • 2.9g fibre
  • 0.81g salt

What are the top 5 health benefits of sourdough bread?

1. May support gut health

Although the beneficial microbes in the starter tend to be lost during the baking process, the fibre and plant compounds, called polyphenols, become more bio-available. These act as an important fuel source for our gut microbes, which makes sourdough bread a gut-friendly choice

2. May aid blood sugar management

The fermentation process and higher fibre content makes sourdough a useful option for those with blood sugar management issues. This is because, unlike many commercially produced breads, sourdough has less of an impact on blood sugar levels.

3. May reduce the risk of heart disease

Typically, diets high in fibre are associated with a lower risk of heart disease. Sourdough appears to offer additional benefits thanks to the fermentation process; these benefits appear enhanced when wholegrain rye flour is used.

4. May be easier to digest

Traditional sourdough undergoes a slow fermentation process, the result of which is an increase in the bioavailability of the bread’s vitamins and minerals. This process also starts the breakdown of protein (including gluten), making sourdough easier to digest.

5. May be more nutritious

Research suggests that the fermentation process improves the bioavailability of fibre and minerals. This is because a naturally occurring compound found in grains, called phytic acid, is broken down and this enables us to access the grain’s nutrients more readily.

Is sourdough safe for everyone?

For those following a gluten-free diet, such as those with coeliac disease, sourdough made from wheat, rye, barley or other gluten-containing grains must be avoided. However, as long as non-gluten flours are used, the sourdough process itself should not cause a problem.

Sourdough recipes

Sourdough bread
Wholemeal sourdough loaf
Smashed cannellini bean tartine
Speedy papa al pomodoro
Baked ratatouille with lemon breadcrumbs
Beans & feta on sourdough toast


This article was reviewed on 11 February 2021 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

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