Can you get wheat free sourdough bread? A Guide for Safe and Delicious Baking

November 9, 2025 •

4 min read

While traditional sourdough is made with wheat and is not gluten-free, a thriving market for alternative recipes and products proves that you can get wheat free sourdough bread. This guide explains how to enjoy the tangy flavor and gut-health benefits of sourdough without any wheat, whether you prefer to bake it at home or buy it ready-made.

Quick Summary

This guide explores how to make and acquire delicious wheat-free sourdough bread using alternative, naturally gluten-free flours. It discusses creating a dedicated gluten-free starter, selecting the right flour blends, and understanding the fermentation process that makes it both safe for those with celiac disease and beneficial for digestive health.

Key Points

Yes, it's possible: You can get wheat-free sourdough bread by using naturally gluten-free flours for the starter and the dough.
Not for Celiacs: Traditional sourdough, while fermented, still contains gluten and is unsafe for individuals with celiac disease.
Baking at Home: You can create your own wheat-free sourdough using a dedicated gluten-free starter with flours like brown rice, sorghum, or buckwheat.
Store-Bought Options: Several brands, such as Bread SRSLY and Simple Kneads, offer certified gluten-free sourdough bread.
Digestive Benefits: The fermentation process in sourdough can lead to better digestibility, a lower glycemic index, and improved nutrient absorption.
The Right Ingredients: For home baking, a combination of gluten-free whole-grain flours, starches, and binders like psyllium husk is necessary for a good texture.

Understanding Wheat-Free Sourdough

Traditional sourdough, which uses wheat flour, undergoes a long fermentation process that partially breaks down gluten. While this makes it more digestible for some people with mild sensitivities, it does not make it safe for individuals with celiac disease or a serious wheat allergy, as the gluten is not completely eliminated. For those with celiac disease, strict avoidance of all gluten is necessary to prevent intestinal damage.

Wheat-free sourdough, by contrast, is a genuinely safe alternative. It uses a starter and flour blend made entirely from naturally gluten-free ingredients, ensuring the final product is suitable for a wheat-free diet. This approach allows individuals with celiac disease and other wheat-related issues to enjoy the unique flavor and health benefits of naturally fermented bread.

The Health Benefits of Wheat-Free Sourdough

Creating sourdough through natural fermentation offers several health advantages, which are retained when using wheat-free flour. The long process, driven by wild yeast and lactic acid bacteria, makes the final product more nutritious and easier to digest than most conventional bread.

Improved Digestion and Nutrient Absorption

The fermentation process significantly reduces the presence of phytic acid, an “anti-nutrient” found in grains that can inhibit the absorption of minerals like magnesium, iron, and zinc. By neutralizing phytic acid, sourdough bread increases the bioavailability of these essential nutrients. Furthermore, the bacteria in the starter predigest some carbohydrates, like fructans, which are known to cause digestive issues in sensitive individuals, such as those with IBS.

Lower Glycemic Index

Due to the natural acids created during fermentation, sourdough bread typically has a lower glycemic index (GI) compared to conventional bread. This means it causes a slower, more gradual rise in blood sugar, making it a better option for people looking to manage their blood sugar levels, such as those with diabetes.

How to Make Wheat-Free Sourdough at Home

Baking your own wheat-free sourdough is a rewarding process that gives you complete control over the ingredients and fermentation. It requires a dedicated gluten-free starter and a well-balanced flour blend.

Creating a Gluten-Free Sourdough Starter

A gluten-free starter is cultivated much like a traditional one, but it uses non-wheat flour. Good starter flours include brown rice, sorghum, buckwheat, or a gluten-free flour blend. To make one, you simply mix your chosen flour with filtered water and feed it regularly for several days, until it becomes active and bubbly. Using filtered, non-chlorinated water is crucial, as chlorine can inhibit the wild yeast and bacteria growth.

The Importance of a Gluten-Free Flour Blend

Because gluten-free flours lack the natural elasticity of wheat, a single flour type will often not produce a light, airy loaf. The best results come from combining a few different flours, and adding binders to mimic gluten's structure.

Common ingredients in wheat-free sourdough baking:

Whole-grain flours: Brown rice, sorghum, millet, and buckwheat provide structure and a richer flavor profile.
Starches: Tapioca, potato, or cornstarch are added to create a lighter, more tender crumb.
Binders: Psyllium husk or xanthan gum are essential for holding the dough together and giving it elasticity without gluten.

Baking and Proofing

Unlike traditional bread, gluten-free sourdough dough is often wetter and stickier. It requires a longer fermentation time than yeast-leavened bread to develop flavor and rise. Many recipes recommend a cold proof in the refrigerator for the best flavor and texture development. Baking in a preheated Dutch oven helps trap steam, creating a crisp, artisan-style crust.

Finding Store-Bought Wheat-Free Sourdough

If you prefer not to bake, several brands offer excellent pre-made, certified gluten-free sourdough. These are produced in dedicated facilities to prevent cross-contamination, ensuring they are safe for those with celiac disease.

Look for brands like:

Bread SRSLY
Simple Kneads
Canyon Bakehouse

When purchasing, always check for a "Certified Gluten-Free" label, as some bakeries may produce both wheat and wheat-free bread in the same facility, risking cross-contamination.

Comparison: Traditional vs. Wheat-Free Sourdough


Feature	Traditional Sourdough	Wheat-Free Sourdough
Starter	Cultured with wheat flour	Cultured with naturally gluten-free flours like rice or sorghum
Flours Used	Primarily wheat flour	Blends of gluten-free flours (e.g., rice, sorghum, millet) and starches
Gluten Content	Contains gluten, reduced but not eliminated by fermentation	Completely gluten-free, safe for celiacs
Digestibility	Improved due to partial gluten and fructan breakdown	Can be easier to digest due to fermentation and absence of wheat
Texture	Chewy, elastic crumb due to gluten development	Denser, often more delicate crumb, reliant on flour blend and binders
Flavor	Distinctive tangy flavor from fermentation	Tangy flavor is present but may be more subtle, influenced by the specific flours used

Conclusion

The answer to "can you get wheat free sourdough bread?" is a definitive yes. Whether you are a dedicated baker or prefer the convenience of store-bought options, there is a wealth of delicious and healthy wheat-free sourdough available today. By using naturally gluten-free flours and the magic of fermentation, it's possible to enjoy a gut-friendly, lower-GI bread that is perfectly safe for anyone following a strict wheat-free or gluten-free diet. The process not only provides a flavorful result but also offers significant digestive benefits that can improve overall wellness. For those new to the world of gluten-free baking, experimenting with different flour combinations is the key to finding your perfect loaf, and reliable resources like King Arthur Baking provide excellent starting points.

Popular Flours for Wheat-Free Sourdough

Brown Rice Flour: A popular and reliable choice for both starters and bread.
Sorghum Flour: Adds a slightly sweet, earthy flavor and good protein content.
Buckwheat Flour: Despite its name, it is wheat-free and adds a nutty flavor.
Millet Flour: Provides a good source of protein and adds a mild, nutty taste.
Teff Flour: A nutritious, whole-grain option that works well in blends.
Tapioca Starch: Used in blends to improve chewiness and elasticity.
Psyllium Husk Powder: Acts as a binder and moisture retainer, crucial for good texture.

Frequently Asked Questions

Yes, sourdough bread made with regular wheat flour contains gluten. The fermentation process does not eliminate all gluten, so it is not safe for people with celiac disease or severe gluten intolerance.

For those with celiac disease or a wheat allergy, a truly wheat-free sourdough is also gluten-free. While some people may tolerate wheat-based sourdough due to reduced gluten content from fermentation, only products made entirely from naturally gluten-free ingredients are suitable for a strict wheat-free or gluten-free diet.

You can make a wheat-free sourdough starter using a variety of naturally gluten-free flours. Popular choices include brown rice flour, sorghum flour, millet flour, teff flour, and buckwheat flour.

The long fermentation process breaks down complex carbohydrates like fructans, which can cause digestive issues. It also reduces phytic acid, which increases the bioavailability of minerals and makes the bread easier on the digestive system.

Yes, many store-bought wheat-free sourdough brands are certified gluten-free, meaning they are produced in facilities that prevent cross-contamination and are safe for celiacs. Always check for the 'Certified Gluten-Free' label to be sure.

While not strictly necessary, using a Dutch oven can help achieve a good crust and rise. You will also need a separate, clean jar for your gluten-free starter to avoid cross-contamination with any gluten-containing ingredients.

Yes, the fermentation process creates natural acids that result in a lower glycemic index compared to regular bread. This leads to a slower rise in blood sugar levels, which can be beneficial for blood sugar management.