Why is Sourdough Bread Good for You?

Written by: Ellen Jones

Sourdough bread: it’s got history, it’s got flavour and it’s the foodie trend that won’t quit, with a cult following. But is sourdough actually good for you? The answer is a resounding yes. Unlike your standard supermarket loaf, sourdough is a nutritional powerhouse. Let’s break it down.

What is Sourdough?

Sourdough is the OG of bread. Long before commercial yeast was a thing, ancient civilisations were fermenting flour and water to make beautifully tangy, naturally leavened bread. This method dates back at least 4,500 years to Ancient Egypt.

What makes sourdough special? It’s all about the wild yeast and lactic acid bacteria (LAB). Instead of using instant yeast, sourdough relies on these naturally occurring microbes to break down the flour over time. 

At the heart of this process is the sourdough starter, a living, bubbling culture of wild yeast and bacteria that serves as the natural leavening agent. Unlike store-bought yeast, which provides a quick rise, a sourdough starter takes its sweet time, slowly fermenting the dough and crafting that irresistible tangy flavour.

So, why is fermented bread better for you? The answer lies in sourdough’s fermentation process, which enhances nutritional benefits and improves digestibility.

The Tasty Health Benefits of Sourdough Bread

Easier Digestion:

One of the biggest sourdough bread benefits is that it’s gentler on your digestive system. The long fermentation process breaks down complex carbohydrates and gluten proteins before you even take a bite. 

For those with gluten sensitivity (not celiac disease), sourdough is often a better choice. Studies have shown its fermentation process with multiple selected strains of lactic acid bacteria and/or the use of specific enzymes can degrade the presence of gluten, making it easier to tolerate and less likely to cause bloating or discomfort.

Blood Sugar Management:

If you’re keeping an eye on your blood sugar levels (or just want to avoid pesky energy crashes), sourdough might be your new best friend. Studies have shown that sourdough bread benefits include a reduced glycaemic index (GI), meaning it won’t spike blood sugar levels like regular processed white bread.

A systematic review and meta-analysis of 18 clinical trials found that eating sourdough bread leads to lower blood sugar spikes after meals compared to industrially fermented bread or glucose solutions. After 60 and 120 minutes, those who ate sourdough had a smaller increase in blood glucose levels. 

Boosts Gut Health:

You’ve likely heard of friendly bacteria, and your gut is home to trillions of them. Feeding your microbial friends the right food is key to overall health. Eating fermented foods like sourdough supports digestion and improves nutrient absorption. Sourdough starter’s lactic acid strains contain probiotics Leuconostoc citreum, Lactobacillus plantarum and Lactococcus lactis, which support a happy gut ecosystem.

“Master the art of sourdough”, says Tim Spector, author of The Diet Myth,

 “and you will learn how to look after your own gut microbes and health.” 

Supports Healthy Aging:

Sourdough isn’t just for foodies—it’s great for longevity too. The fermentation process increases the bioavailability of essential minerals like magnesium, zinc and B vitamins, which play a key role in maintaining energy, brain function and skin health. Moreover, sourdough’s antioxidants help reduce inflammation, which is a key driver of aging-related diseases.

Sourdough Bread Nutrition: What’s in Every Slice? 

Let’s get nerdy for a second. Here’s what you get in a standard 100g serving of sourdough bread nutrition:

• Calories: ~230 kcal
• Carbohydrates: 47g
• Fibre: 3-4g
• Added Sugar: 0g
• Protein: 8-9g
• Total Fat: 1g
• Saturated Fat: 0.2g
• Sodium: 400-500mg

Not only is sourdough bread a good source of sustainable energy, as we established above, it also provides a decent amount of protein and fibre, making it more filling and satisfying than regular white bread.

Fermented Food and Gut Health:

Fermentation has been used for centuries as a way to preserve food, enhance flavour and promote gut health. Indeed, the earliest forms of fermentation date as far back as 10,000 B.C.E. in the Middle East. It wasn’t until the 1800s, however, that science locked down its benefits when Louis Pasteur discovered the role of microorganisms in fermentation.

Today, eating fermented foods like yogurt, kimchi, kombucha and of course sourdough bread is recognised for its positive impact on gut health, digestion and immune function.

Fermented foods were first associated with being healthy in the early 1900s. Dubbed the ‘father of innate immunity’, Russian microbiologist Élie Metchnikoff was on a quest to find food that promoted the elongation of life. In his experiments, he found that lactic acid bacteria (LAB) in fermented foods produce ‘disinfecting bodies’ that benefit human health. 

Subsequent research revealed that fermented foods can improve wellbeing in three key ways: 

1 Enhancing nutrition through bioactive compounds created during fermentation.

2 Feeding native gut microbes.

3 Introducing beneficial bacteria that either integrate into the gut microbiome or compete with harmful microbes.

By incorporating eating fermented foods into your diet, you’re giving your gut a natural boost, which can lead to improved digestion, better mental health and even a stronger immune system.

Sourdough Bread Snack Ideas

Sourdough is delicious on its own, but why stop there? Here are some creative and nutritious ways to enjoy it:

The Green Goddess 🥑

Topping: Avocado, hummus, lemon zest & hemp seeds

Why it’s great: Packed with healthy fats, protein and fibre to keep you full and satisfied.

Mediterranean Magic 🍅

Topping: Roasted cherry tomatoes, feta, olives & fresh basil

Why it’s great: Loaded with antioxidants, gut-friendly probiotics (from feta) and healthy fats for a satisfying bite.

Sweet & Salty Bliss 🍯

Topping: Ricotta, honey, crushed walnuts & sea salt

Why it’s great: The protein from ricotta, healthy fats from walnuts and natural sweetness from honey make this a delicious, balanced treat.

Spicy Peanut Power 🥜

Topping: Peanut butter, banana slices, chilli flakes & cacao nibs

Why it’s great: A mix of protein, natural energy from bananas and metabolism-boosting spice - perfect pre-workout fuel!

Gut-Healing Kimchi & Egg 🍳

Topping: Soft-boiled egg, kimchi & sesame seeds

Why it’s great: Fermented foods like kimchi add probiotics, while eggs deliver protein for a powerhouse snack.

The Final Slice: Why Sourdough Should Be Your Go-To Bread

• Sourdough is easier to digest—thanks to its long, slow fermentation, your stomach doesn’t have to work overtime.

• It won’t send your blood sugar on a rollercoaster—its lower glycemic index keeps things steady.

• It’s a gut health MVP, packed with friendly bacteria that support digestion and immunity.

• It’s loaded with nutrients that keep you feeling (and looking) fresh as you age.

• Oh, and it’s outrageously delicious, plus, it plays well with everything from smashed avocado to melty cheese.

So next time you’re at the bakery, ditch the bland, processed loaf and reach for the sourdough.

Looking for more healthy living inspiration? Check out our Kloc-In Blog for more expert insights that will boost your wellbeing.