Let’s first start by answering what exactly sourdough bread is. Sourdough is a loaf of leavened bread. The dough naturally rises due to gas produced as the grain ferments. While most commercial bread uses baker’s yeast as the raising agent, sourdough is made with a starter.

A sourdough starter, fermented for 3-5 days, is a culture of yeasts and beneficial bacteria that naturally occur during fermentation. A portion of the starter, the levain, is mixed with bread flour to make sourdough.

Sourdough bread has gained popularity over the last few years, instead of regular bread, and its reputation for being good for you. So why is sourdough healthier?

The primary difference between regular bread and sourdough is using a starter full of beneficial bacteria, probiotics, and wild yeast strains, including lactobacillus.

These healthy bacteria and yeast feed on the flour, converting it to lactic acid and carbon dioxide. Lacto-fermentation gives sourdough bread air pockets, a fluffy texture, and a slightly tangy flavor.

As a bread, it provides: ¹https://pubmed.ncbi.nlm.nih.gov/28763982/, ²https://pubmed.ncbi.nlm.nih.gov/19747600/, ³https://www.sciencedirect.com/science/article/abs/pii/S0924224416302758

-Extended shelf life
-Better flavor
-Great texture
-Earthy aroma

And the simple fact that it is fermented is why sourdough bread is healthier and better for us. But of course, physicians’ advice for any medical issue is advisable. So let’s look at its benefits in detail.

Rise and flavor aside, lactic acid bacteria cause numerous beneficial changes to the nutrients, gluten, and other compounds found in sourdough. As a result, research has found some potential health benefits to eating sourdough bread:

May Control Glycemic Index

Sourdough fermentation is increasingly used to improve the quality of Whole Wheat Flour products. Researchers believe that sourdough fermentation may change the structure of carb molecules, reducing the bread’s glycemic index (GI) and slowing down the speed at which sugars enter the bloodstream. ⁴https://pubmed.ncbi.nlm.nih.gov/34020364/, ⁵https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5302394/

Scientific studies have already highlighted that sourdough fermentation can improve nutrient bioaccessibility and reduce the GI of bread. ⁶https://pubmed.ncbi.nlm.nih.gov/28290296/

Promotes Healthy Aging

Mediterranean diet consists of whole grain fermented bread like sourdough bread, among others, which may promote healthy aging.

A 2019 review in the Journal of Nutrients found that fermented grain-based products, like sourdough, have antioxidant, anti-hypertensive, anti-diabetic and FODMAP-reducing qualities (low-FODMAP diet reduces certain kinds of carbohydrates that are hard for people to digest). ⁷https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567126/

Sourdough, unlike other bread, contains lactic acid, which is said to neutralize the levels of phytates since it lowers the pH of the bread; hence sourdough bread has a higher level of available minerals than regular bread. ⁸https://pubmed.ncbi.nlm.nih.gov/15631515/, ⁹https://pubmed.ncbi.nlm.nih.gov/2998440/, ¹⁰https://pubmed.ncbi.nlm.nih.gov/25694676/

Provides Gastrointestinal Benefits

Sourdough bread may be easier to digest than bread fermented with baker’s yeast. A study suggested that sourdough bread significantly lowered the gastric emptying rate compared to baker’s yeast bread in healthy participants. ¹¹https://www.mdpi.com/2072-6643/11/12/2954/htm?utm_content=buffer41f70&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

Sourdough may also be easier to digest for those who suffer from irritable bowel syndrome, general gas, bloating, and other digestive problems after eating certain carbohydrates (often called FODMAPs).

Sourdough is also lower in gluten than other bread. The acid in the bread degrades gluten. As a result, people with gluten intolerance may find sourdough easier on their stomachs. Generally, the longer sourdough is allowed to ferment; the more gluten is degraded and reduced. ¹²https://pubmed.ncbi.nlm.nih.gov/18680953/ , ¹³https://www.ncbi.nlm.nih.gov/pmc/articles/PMC348803/

We know our gut health impacts our immune system, mental health and overall well-being. So, the question is, is sourdough bread good for your gut?

Prebiotic and probiotic foods like whole grains, onions, garlic, fermented foods like miso and yogurt feed the good bacteria in our gut. A diet rich in fiber and probiotics ensures that the bacteria grow.  

Related Article: Probiotics For Gut Health | 9 Probiotics-Rich Foods

Prebiotics in sourdough can survive the baking process as they are not affected by high heat. They are a type of fiber that our gut bacteria uses as a food source. 

When the bacteria in our guts feed on this type of prebiotics, they release nutrients to the body. So prebiotics work like a fertilizer for the friendly bacteria in our gut. ¹⁴https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5302394/, ¹⁵https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8306212/

All these benefits are good only if the bread remains in good condition for consumption. So the question arises how long sourdough bread is good for?

One benefit of fresh sourdough bread (bread made with a sourdough culture) is that its shelf life is longer than typical store-bought regular bread.

Related Article: Bread-Healthy Or Unhealthy

That’s due in large part to the acids acting as anti-fungal agents. It remains fresh for 5-7 days. However, the bread is still perfect until you begin to see mold appear.

Here Are A Few Pointers To Increase Its Shelf Life:

-Avoid storing them in the fridge
-Wrap loaf in plastic or paper wrap at room temp
-Airtight containers or bread boxes work well
-The best bet is the freezer if you know you won’t eat sourdough within a few days or weeks.

Here we go with our reasons to suggest why sourdough has become so popular, and for good reasons. First, it’s packed with nutrients, healthy carbs, protein, fiber, iron and vitamins like folate.

It can improve digestion, lower chronic disease risk, and promote healthy aging. So whether you buy it from a local bakery or make some yourself, including sourdough bread in your diet will allow you to include its healthy and flavorful benefits.