Can Sourdough Bread Be Eaten on an Anti-Inflammatory Diet?

According to a 2025 review in the journal MDPI, sourdough fermentation has been shown to increase anti-inflammatory properties, suggesting that sourdough bread can be a potential part of an anti-inflammatory diet. This ancient, slow-fermentation process offers distinct benefits that set it apart from conventional breads.

Quick Summary

The fermentation process in sourdough bread enhances nutrient bioavailability and produces bioactive compounds that may reduce inflammation. Because it is easier to digest for some individuals and can positively influence gut microbiota, sourdough is often considered a suitable option for an anti-inflammatory eating plan. Its specific benefits, however, depend on the fermentation process and the type of flour used.

Key Points

• Sourdough can be anti-inflammatory: The fermentation process increases the bread's anti-inflammatory properties by boosting antioxidants and creating bioactive compounds.

• Better for gut health: Fermentation acts as a prebiotic, feeding beneficial gut bacteria and supporting a balanced microbiome, which helps regulate inflammation.

• Enhanced nutrient absorption: Sourdough fermentation breaks down phytic acid, an 'antinutrient' found in grains, improving the body's absorption of essential minerals like iron and zinc.

• Improved digestibility: The long fermentation process reduces FODMAPs and breaks down gluten, making the bread easier to digest for those with mild sensitivities (not celiac disease).

• Choose real sourdough: The best health benefits come from traditionally made, long-fermented sourdough, not fast-risen commercial versions that often contain additional ingredients.

• Lower glycemic response: Sourdough bread has a lower glycemic index than regular bread, leading to slower, more controlled blood sugar spikes.

• The role of whole grains: Whole grain sourdough maximizes benefits by providing more fiber, though the fermentation is crucial for reducing antinutrients in these more fibrous flours.

The Fermentation Process and Its Anti-Inflammatory Benefits

The unique properties of sourdough bread stem from its long, natural fermentation process. Instead of commercial yeast, a starter of wild yeast and lactic acid bacteria (LAB) is used. These microorganisms perform a variety of functions that transform the flour and can contribute to a healthier, more anti-inflammatory food product.

How Fermentation Changes the Bread's Composition

• Breaks Down Antinutrients: Grains naturally contain phytic acid, an “antinutrient” that binds to minerals and inhibits their absorption. The long fermentation time in sourdough activates the enzyme phytase, which significantly degrades phytic acid, making minerals like iron, zinc, and magnesium more bioavailable.
• Reduces FODMAPs: For individuals with sensitive digestive systems, particularly those with Irritable Bowel Syndrome (IBS), fermentable carbohydrates known as FODMAPs can trigger inflammation and discomfort. The fermentation process helps break down these FODMAPs, particularly fructans, making the bread more digestible and less likely to cause irritation.
• Promotes Antioxidant Activity: Sourdough fermentation has been shown to increase the bread's levels of polyphenols and other antioxidants. These compounds help combat oxidative stress in the body, a key driver of chronic inflammation, and may help modulate inflammatory pathways.
• Impacts Gut Health: The lactic acid bacteria in sourdough act as prebiotics, which are a type of indigestible fiber that feeds beneficial gut bacteria. While the intense heat of baking kills off the probiotic bacteria themselves, the prebiotic fibers and a balanced gut microbiome contribute to reducing systemic inflammation.

Whole Grains vs. Refined Flour Sourdough

When considering sourdough on an anti-inflammatory diet, the type of flour used is a crucial factor. Whole grains, while containing more fiber and nutrients, also have a higher initial content of phytic acid and FODMAPs. The fermentation of whole grain flour is therefore particularly beneficial for breaking down these compounds.

The Importance of True, Long-Fermented Sourdough

Not all bread labeled “sourdough” provides the same health benefits. Many commercial loaves use a mix of starter and commercial yeast to speed up the process, which reduces the time available for the beneficial fermentation to occur. For true anti-inflammatory benefits, look for traditionally made sourdough with a long fermentation time and a simple ingredient list (flour, water, salt, starter). If you can, ask your baker about their process or consider baking your own to ensure the best quality.

Comparison: Sourdough vs. Conventional Bread on an Anti-Inflammatory Diet

Feature	Sourdough Bread	Conventional Yeast Bread
Fermentation Time	Long (12+ hours to several days).	Short (often just a few hours).
Inflammatory Potential	Generally lower due to reduced FODMAPs and phytic acid.	Can be higher for sensitive individuals due to higher levels of FODMAPs.
Glycemic Index	Lower glycemic index due to starches being partially broken down, resulting in a slower rise in blood sugar.	Higher glycemic index, which can cause sharper blood sugar spikes.
Nutrient Absorption	Enhanced, as the long fermentation reduces phytic acid, freeing up minerals.	Reduced, as higher phytic acid content can inhibit mineral absorption.
Gut Health	Supports beneficial gut bacteria (prebiotic effect).	Offers fewer prebiotic benefits and may contain additives that can irritate the gut.

Making Sourdough a Part of Your Diet

If you have a sensitivity to gluten or IBS, it is important to remember that sourdough is not gluten-free. While the fermentation process breaks down some of the gluten, it is still unsafe for those with celiac disease. For others with milder sensitivities, it can be a well-tolerated alternative to conventional bread. Consider how you consume sourdough as well. Pairing it with anti-inflammatory foods like avocado, olive oil, or in a meal with plenty of vegetables, can further enhance its benefits.

Conclusion

In conclusion, sourdough bread can be a positive and flavorful inclusion in an anti-inflammatory diet, particularly when compared to fast-risen, commercial breads. Its natural fermentation process offers several advantages, including improved digestibility, enhanced nutrient bioavailability, and increased antioxidant activity, which can help manage systemic inflammation. For best results, opt for traditionally made, long-fermented sourdough, ideally from whole-grain flour, and listen to your body's response, especially if you have existing sensitivities. The benefits of sourdough are not a substitute for an overall healthy, balanced diet, but they offer a valuable contribution to a mindful eating plan focused on reducing inflammation.

References

• Sourdough Fermentation Improves the Antioxidant, Antihypertensive, and Anti-Inflammatory Properties of Triticum dicoccum: a study on the effects of sourdough fermentation on spelt flour.
• Mouse feeding study and microbiome analysis of sourdough bread with lactic acid bacteria and yeast co-fermentation using whole wheat flour: research highlighting the anti-inflammatory effects of sourdough in animal models.
• Sourdough Bread: Gluten, Sugar, and the Healthy Difference: an article outlining the digestive benefits and lower glycemic index of sourdough compared to commercial breads.
• Why Some Gluten-Sensitive People Can Still Eat Sourdough Bread: a Bon Appétit article exploring the effects of long fermentation on gluten and FODMAPs.

Frequently Asked Questions

How does sourdough fermentation reduce inflammation?

Sourdough fermentation reduces inflammation primarily by producing bioactive compounds with antioxidant properties and promoting a healthier gut microbiome. The lactic acid bacteria in the starter degrade phytic acid and FODMAPs, which can otherwise trigger gut irritation and systemic inflammation in sensitive individuals.

Is all sourdough bread anti-inflammatory?

No, not all bread labeled 'sourdough' offers the same benefits. True, long-fermented sourdough, typically made with only flour, water, and a starter, maximizes the breakdown of inflammatory compounds. Many commercial breads use quick-acting yeast and shortcuts that minimize these health advantages.

Can I eat sourdough on a gluten-sensitive diet?

For those with non-celiac gluten sensitivity, many can tolerate traditional sourdough because the long fermentation process breaks down some of the gluten. However, sourdough is not gluten-free and should not be consumed by individuals with celiac disease, as it still contains gluten.

What is the difference between regular bread and sourdough for inflammation?

The main difference is the fermentation. Conventional bread uses commercial yeast for a rapid rise, leaving more phytic acid and FODMAPs intact. Sourdough's slow fermentation reduces these compounds and increases antioxidants, resulting in a bread that is generally easier to digest and less likely to trigger inflammation.

Does sourdough bread contain probiotics?

While the sourdough starter contains beneficial lactic acid bacteria (probiotics), most of these are killed during the baking process due to the high heat. The bread does, however, contain prebiotics (indigestible fibers) that feed the healthy bacteria already in your gut, thereby supporting gut health.

Should I choose whole grain or white sourdough?

For an anti-inflammatory diet, whole grain sourdough is often a better choice. The fermentation process is particularly effective at breaking down the anti-nutrients in whole grains, while providing extra fiber and nutrients. However, any traditionally-made sourdough is generally superior to conventional bread.

How do I ensure my store-bought sourdough is authentic?

Read the ingredient list carefully. Authentic sourdough should list only flour, water, salt, and a starter. If it includes commercial yeast, baking soda, or other additives, it is not a true, long-fermented sourdough. If possible, buy from a local artisan bakery and inquire about their process.