Can Gluten-Free People Do Sourdough?

November 9, 2025 •

4 min read

Over 3 million Americans have celiac disease, requiring a strictly gluten-free diet. For those with gluten sensitivities, the question of whether they can enjoy sourdough is common, as traditional sourdough is made with wheat flour. The good news is that gluten-free people can do sourdough, but only if it is made with non-gluten-containing ingredients and fermented properly.

Quick Summary

This guide explains the safe way for individuals with celiac disease or gluten sensitivity to enjoy sourdough bread. It details how to use gluten-free flours and starters, contrasts the process with traditional sourdough, and clarifies the safety differences for varying levels of gluten intolerance.

Key Points

Not all sourdough is gluten-free: Traditional, wheat-based sourdough is not safe for individuals with celiac disease, despite claims of reduced gluten through fermentation.
Always use gluten-free ingredients and equipment: To make sourdough safe for celiacs, use a dedicated gluten-free starter, flours, and separate equipment to prevent cross-contamination.
Some with gluten sensitivity may tolerate traditional sourdough: Non-celiac individuals might tolerate wheat-based sourdough better than other breads due to lower fructan levels from the long fermentation.
Gluten-free sourdough requires specific ingredients: Gluten-free flours like brown rice and sorghum need binders such as psyllium husk or xanthan gum to mimic gluten's structure.
Baking gluten-free sourdough has distinct characteristics: Expect a denser crumb and unique flavor profile compared to traditional sourdough, along with different fermentation behaviors.
Always consult a doctor for severe reactions: If you have celiac disease or severe gluten intolerance, always consult a healthcare professional before making any changes to your diet.

Sourdough for Celiac Disease: The Non-Negotiable Rules

Traditional sourdough, while celebrated for its gut-friendly properties, is not safe for individuals with celiac disease. The fermentation process does break down gluten proteins, but it does not eliminate them to the level of 20 parts per million (ppm) or less, which is the international standard for 'gluten-free'. Misinformation claiming that long fermentation makes wheat sourdough safe is dangerous and has led to intestinal damage in studies of celiac patients. For a person with celiac disease, consuming any amount of traditional wheat-based sourdough can trigger an autoimmune response, leading to intestinal damage even without noticeable symptoms.

The Importance of a 100% Gluten-Free Approach

To safely make and consume sourdough, a 100% gluten-free approach is essential, starting with the very first ingredient. This means using:

A dedicated gluten-free sourdough starter, cultivated with gluten-free flours like brown rice, buckwheat, or sorghum.
Only certified gluten-free flours for both the starter and the dough.
Separate, sanitized equipment to prevent any cross-contamination from regular flour.

This strict protocol ensures that the final product is truly free of gluten and safe for consumption. Many home bakers and commercial bakeries offer certified gluten-free sourdough products for this reason.

Sourdough for Non-Celiac Gluten Sensitivity and IBS

For those with non-celiac gluten sensitivity (NCGS) or irritable bowel syndrome (IBS), the situation is more nuanced. The extended, slow fermentation of traditional sourdough breaks down not only gluten but also fructans, a type of fermentable carbohydrate (FODMAP) that can cause digestive issues. This pre-digestion can make traditional, wheat-based sourdough bread better tolerated by some individuals with NCGS or IBS compared to standard, fast-risen bread.

It is crucial, however, to proceed with caution. Tolerance varies from person to person, and some may still experience symptoms even with properly fermented sourdough. Consultation with a healthcare professional or registered dietitian before reintroducing traditional sourdough is highly recommended. The safest option for anyone sensitive to gluten remains a gluten-free version.

How to Make Your Own Gluten-Free Sourdough

Creating a gluten-free sourdough from scratch requires patience and attention to detail. The process involves cultivating a starter using gluten-free flours and water over several days. Common flour blends include brown rice, sorghum, millet, and buckwheat, with a binder like psyllium husk or xanthan gum to mimic gluten's structure.

Steps for a Gluten-Free Sourdough Starter

Prepare a starter mix by combining gluten-free flour and filtered, non-chlorinated water in a clean jar.
Cover the jar loosely with a cloth to allow air circulation and let it sit in a warm spot.
Feed the starter daily by discarding a portion and adding fresh flour and water.
Wait for activity. The starter is ready when it becomes bubbly, rises, and smells tangy. This can take anywhere from 7 to 14 days.
Maintain your starter by feeding it regularly or storing it in the refrigerator for less frequent feeding.

The Health Benefits of Fermented Bread

Beyond simply being an alternative for those with gluten issues, gluten-free sourdough offers several health benefits due to its fermentation process.

Improved Digestion: Fermentation pre-digests some of the complex carbohydrates, making the bread easier on the stomach and reducing bloating.
Enhanced Nutrient Absorption: The breakdown of phytic acid during fermentation increases the bioavailability of minerals like iron, magnesium, and zinc.
Gut Health Support: The beneficial bacteria and prebiotics created during fermentation can support a healthier gut microbiome.

Comparison: Gluten-Free vs. Traditional Sourdough


Feature	Traditional Sourdough	Gluten-Free Sourdough
Key Ingredient	Wheat flour (contains gluten)	Alternative flours (e.g., brown rice, sorghum)
Gluten Content	Contains gluten, reduced but not eliminated	Contains no gluten (must use GF flour)
Starter	Cultivated with wheat flour	Cultivated with gluten-free flour
Texture	Chewy and elastic, with an open crumb	Denser, more delicate crumb; can be slightly grainy
Taste	Earthy, nutty, and classic tangy sourdough flavor	Unique flavors depending on flour, with a tangy sourness
Structure	Relies on gluten network for structure	Uses binders like xanthan gum or psyllium husk
Risk for Celiacs	Not safe due to residual gluten	Safe when ingredients and prep are 100% GF

Conclusion: Sourdough for Everyone, With Caution

In conclusion, gluten-free people can indeed do sourdough, provided they follow strict gluten-free protocols. For those with celiac disease, traditional sourdough is unequivocally unsafe, and only certified gluten-free options should be consumed to avoid serious health risks. Individuals with non-celiac gluten sensitivity or IBS may tolerate traditional sourdough due to its reduced gluten and fructan content, but should proceed with caution and professional guidance. Whether you bake your own gluten-free version or purchase from a reputable source, enjoying the tangy flavor and gut-friendly benefits of sourdough is now accessible to all.

Frequently Asked Questions

No, fermentation does not remove all the gluten from traditional, wheat-based sourdough. While the process breaks down some gluten proteins, it does not reduce them below the 20 ppm threshold required for gluten-free certification, making it unsafe for those with celiac disease.

No, unless it is specifically labeled as 'certified gluten-free,' commercially produced wheat-based sourdough is not safe for those with celiac disease. Some commercial products may not undergo a true long fermentation and may even contain added gluten.

Effective gluten-free flours for sourdough include brown rice flour, sorghum flour, millet flour, and buckwheat flour. Combining these with a binder like psyllium husk or xanthan gum helps create the necessary structure for the bread.

Cross-contamination occurs when gluten-containing products come into contact with gluten-free ingredients or equipment. For gluten-free sourdough, this is crucial. Using separate tools, bowls, and surfaces is necessary to prevent any traces of gluten from contaminating the final product.

No, using a regular, wheat-based sourdough starter with gluten-free flour is not a safe approach. The starter itself contains gluten, which will contaminate your final loaf. A dedicated gluten-free starter is required.

The only way to be certain is to check for a 'Certified Gluten-Free' label, which guarantees the product meets the legal standard of under 20 ppm of gluten. If baking at home, you must ensure all ingredients and equipment are strictly gluten-free.

Gluten provides elasticity and chewiness to traditional bread. Since gluten-free dough lacks this protein network, it requires special binders and different flour blends, resulting in a denser, more delicate, and less elastic crumb.