Does Sourdough Bread Count as a Plant Point? The Nutritional Breakdown

October 28, 2025 •

5 min read

Research from the American Gut Project found that consuming 30 or more different plant foods weekly leads to a more diverse and healthier gut microbiome. But with so many food items, a common question arises: Does sourdough bread count as a plant point? The answer isn't a simple yes or no, as it depends on how the bread was made and the type of flour used.

Quick Summary

The eligibility of sourdough bread as a plant point hinges on its ingredients and processing. Whole grain sourdough can be counted, while refined white flour versions are typically excluded. Sourdough's fermentation process boosts nutrient absorption and gut health, making it a valuable addition to a diverse, plant-rich diet.

Key Points

Whole Grain Sourdough Counts: Sourdough bread made with 100% whole grain flour, like whole wheat or rye, is eligible as a plant point.
White Sourdough Does Not: Refined white flour sourdough does not count towards the plant point tally, as the processing removes key nutrients and fiber.
Fermentation Boosts Nutrients: Sourdough's fermentation process reduces anti-nutrients like phytic acid, improving the bioavailability and absorption of essential minerals.
Check the Ingredients: To ensure a true plant point, verify that store-bought sourdough contains only whole grain flour, water, salt, and no animal products like dairy or honey.
Diversity is the Goal: The plant points system is about consuming a variety of plant foods. Sourdough, especially whole grain, is one of many valuable tools for achieving that diversity.
Consider Making Your Own: For complete control over ingredients and quality, baking your own whole grain sourdough is the best way to ensure it meets the plant point criteria.

What is the plant points concept?

The plant points concept, popularized by the American Gut Project, encourages dietary diversity over portion size. The goal is to consume at least 30 different plant foods per week, promoting a more diverse and resilient gut microbiome. This diversity supports better overall health, from immune function to mental well-being.

Foods that count towards your weekly tally fall into the 'Super Six' categories:

Fruits
Vegetables
Wholegrains
Legumes (beans and pulses)
Nuts and seeds
Herbs and spices (often count as a quarter point due to small serving sizes)

Different colors of the same fruit or vegetable can count as separate points, as they offer unique nutrient profiles. Crucially, the system prioritizes whole and minimally processed foods, which is why refined grains like white flour products are often excluded.

The composition of sourdough bread

Traditional sourdough bread is made using a unique starter—a fermented mixture of flour and water containing naturally occurring wild yeast and lactobacillus bacteria. This natural leavening method, distinct from using commercial yeast, results in the bread's characteristic tangy flavor and chewy texture. The simple ingredients of flour, water, and salt form the basis of a truly artisan loaf.

However, not all bread sold as "sourdough" is created equal. Commercially produced loaves may use commercial yeast and flavor enhancers to speed up the process, bypassing the long, traditional fermentation. This faster method can reduce the key nutritional benefits associated with authentic sourdough.

Does sourdough bread count as a plant point?

Whether sourdough bread counts as a plant point is conditional. The verdict depends entirely on the ingredients and the degree of processing. Here's a breakdown:

Whole grain sourdough bread: Yes, this counts as a plant point. It's made with the entire kernel of the grain, including the bran, germ, and endosperm. Since wholegrains are a recognized category in the plant point system, a loaf made with 100% whole wheat, whole rye, or spelt flour is eligible. Different varieties of whole grain, like whole wheat versus whole rye, can be counted separately over the course of the week for added diversity.
Refined grain (white flour) sourdough bread: No, this generally does not count. The bran and germ are removed during the milling of white flour, stripping the grain of much of its fiber and nutrient content. The emphasis of the plant points system is on whole and minimally processed plants. This is the same reason white rice and white pasta are not typically counted.
Additional ingredients: When evaluating store-bought sourdough, always check the ingredient list. Some bakers add non-vegan ingredients like dairy, eggs, or honey to their loaves for flavor or texture. If a true plant point is the goal, these additions would make the bread ineligible.

Why fermented whole grain sourdough is a nutritious choice

Even beyond the specific 'plant point' tally, whole grain sourdough offers distinct nutritional advantages:

Improved nutrient absorption: Grains contain phytic acid, an 'anti-nutrient' that can bind to minerals like iron, zinc, and calcium, reducing their absorption. Sourdough's long fermentation process activates an enzyme called phytase, which degrades this phytic acid, making these minerals more bioavailable.
Easier digestion: The lactobacillus bacteria in sourdough break down carbohydrates and proteins, including some gluten, making the bread easier for some people to digest. This process also reduces fermentable carbohydrates (FODMAPs).
Lower glycemic index: Whole grain sourdough has a lower glycemic index compared to regular white bread and even some whole wheat varieties. This means it leads to a slower, more gradual rise in blood sugar levels, helping to manage energy levels and support metabolic health.
Prebiotic benefits: While the beneficial microbes in the starter don't survive the baking process, the fermentation process can enhance the bread's prebiotic-like properties. These act as fuel for the beneficial bacteria in your gut microbiome.
Increased fiber: By choosing 100% whole grain sourdough, you get the added benefit of dietary fiber, which is crucial for digestive health and promotes a feeling of fullness.

Comparison: Whole Grain Sourdough vs. White Sourdough


Feature	Whole Grain Sourdough	Refined (White Flour) Sourdough
Plant Point Status	Counts as one plant point.	Does not count, due to being a refined grain.
Fiber Content	High in fiber, as it contains all parts of the grain.	Low in fiber, as the bran and germ have been removed.
Nutrient Profile	Richer in vitamins and minerals like iron, zinc, and B vitamins.	Lower in nutrients due to the refining process.
Digestibility	Easier to digest for some due to fermentation breaking down phytates and proteins.	Can be more difficult to digest for some individuals sensitive to refined products.
Glycemic Index	Lower glycemic index, leading to a more stable blood sugar response.	Higher glycemic index, causing a faster spike in blood sugar.

How to maximize your plant points with sourdough

Incorporating sourdough into your diet can easily boost your plant point tally. Here's how:

Read the label carefully: When buying store-bought sourdough, scrutinize the ingredient list to ensure it's made with whole grain flours and doesn't contain animal products like dairy or honey.
Make it yourself: Baking your own sourdough from scratch gives you complete control over the ingredients. A simple starter made with whole wheat or rye flour is a perfect way to ensure a true whole grain loaf. For great starter resources, you can check out online communities and resources like King Arthur Baking.
Use it as a base for other plants: Transform your sourdough toast into a plant-rich meal by adding toppings like mashed avocado, sprouts, roasted vegetables, seeds, or a sprinkle of herbs. These toppings can provide several additional plant points.
Try different grains: Experiment with sourdough made from different whole grain flours, such as rye, spelt, or buckwheat, to add new and unique plant points to your weekly count.

Conclusion

When it comes to the question, does sourdough bread count as a plant point?, the answer is a nuanced one. If the bread is made with 100% whole grain flour and without animal-derived ingredients, then yes, it absolutely qualifies as a plant point. However, a sourdough made with refined white flour does not, as the system focuses on whole and minimally processed plants. Opting for whole grain sourdough not only helps you meet your weekly diversity goal but also provides enhanced nutritional benefits, including better digestibility and increased nutrient availability, thanks to the power of fermentation. For optimal health, seek out whole grain sourdough and use it as a foundation for a variety of other plant-based toppings.

Frequently Asked Questions

Whole grain sourdough is made with the entire kernel of grain, including the nutrient-rich bran and germ, which qualifies it as a plant point. Refined grain (white flour) sourdough has the bran and germ removed, reducing its nutritional value and making it ineligible.

Refined white flour products are excluded from the plant points tally because they undergo significant processing that strips away the fiber and many of the beneficial nutrients found in the whole grain. The focus of the plant points diet is on whole and minimally processed foods.

No. While the fermentation of white sourdough can offer some digestive benefits, it does not re-qualify it as a plant point. The core principle of the diet is based on the use of whole, unprocessed plant foods, and white flour is considered a refined grain.

Yes, different whole grains, such as whole wheat, whole rye, or spelt, can each count as a separate plant point towards your weekly total. This aligns with the principle of dietary diversity promoted by the plant points system.

Yes. Using whole grain sourdough as a base and adding a variety of plant-based toppings like nuts, seeds, avocado, or herbs is an excellent strategy to boost your plant point intake in a single meal.

The long fermentation process in sourdough baking helps to break down phytic acid, a compound in grains that can inhibit the absorption of minerals. This process makes minerals like iron, zinc, and calcium more available for your body to absorb.

No, traditional sourdough bread made with wheat, rye, or spelt is not gluten-free. While the fermentation process breaks down some gluten, it is not sufficient for those with celiac disease. Individuals with gluten sensitivity may find it easier to digest, but it should not be consumed by those with celiac disease.