Is Sourdough Bread Good for People with Gluten Intolerance?

January 3, 2026 •

4 min read

According to the Celiac Disease Foundation, a food product must contain less than 20 parts per million (ppm) of gluten to be legally labeled gluten-free. This fact is critical when considering if sourdough bread is good for people with gluten intolerance, as traditional sourdough, while fermented, does not meet this threshold.

Quick Summary

The fermentation process in traditional sourdough can reduce gluten content, potentially making it easier for some individuals with non-celiac gluten sensitivity to digest. However, it is not gluten-free and remains unsafe for celiac disease patients. The benefits are tied to long fermentation, which also reduces FODMAPs for those with IBS.

Key Points

Not Gluten-Free: Traditional sourdough made with wheat flour is never gluten-free, even with reduced gluten levels from fermentation.
Celiac Disease Risk: It is unsafe for celiac patients, as even small amounts of gluten can cause intestinal damage.
Potential for NCGS: Some individuals with non-celiac gluten sensitivity (NCGS) may tolerate long-fermented sourdough better than regular bread.
Reduced FODMAPs: The fermentation process reduces fructans, making it a better option for people with IBS and fructan sensitivity.
Commercial vs. Homemade: Store-bought sourdough might not be sufficiently fermented; homemade offers control over fermentation length for better digestion.
Gluten-Free Alternative: True gluten-free sourdough is made with alternative flours and a gluten-free starter, making it safe for strict diets.
Consult a Professional: Always seek medical advice before introducing any form of gluten, especially if you have a known gluten-related disorder.

Understanding Gluten and the Sourdough Process

Gluten is a family of proteins found in grains like wheat, barley, and rye. It provides elasticity and structure to bread dough. For individuals with gluten intolerance, or more severely, celiac disease, consuming gluten can lead to a range of unpleasant symptoms, from digestive issues like bloating and pain to fatigue.

Sourdough bread, unlike commercial bread made with baker's yeast, is leavened through a natural fermentation process using a starter culture. This starter contains a symbiotic mix of wild yeast and lactic acid bacteria (LAB). This lengthy fermentation period, which can last up to 24 hours or longer, is key to its unique properties.

How Fermentation Affects Gluten and FODMAPs

The wild yeast and LAB in the starter consume the carbohydrates and proteins in the flour during fermentation. This process, known as hydrolysis, effectively begins to break down some of the gluten proteins into smaller, more manageable peptides. For some with non-celiac gluten sensitivity (NCGS), this partial breakdown can be enough to reduce or eliminate the digestive symptoms they experience with regular bread.

Furthermore, many people who believe they are gluten intolerant are actually sensitive to fructans, a type of fermentable oligosaccharide (FODMAP) found in wheat. Sourdough fermentation also significantly reduces the fructan content, making the bread more digestible for individuals with Irritable Bowel Syndrome (IBS) or fructan sensitivity.

Sourdough's Impact on Different Conditions

Celiac Disease (CD)

It is critical to understand that traditional, wheat-based sourdough bread is not safe for individuals with celiac disease. While fermentation reduces the gluten content, it does not eliminate it entirely to the less-than-20 ppm threshold required for gluten-free certification. For celiac patients, even trace amounts of gluten can trigger an autoimmune response that damages the small intestine.

Non-Celiac Gluten Sensitivity (NCGS)

For those with NCGS, the situation is different. Many individuals report better tolerance for well-fermented sourdough compared to commercially produced bread. This is primarily due to the partial breakdown of gluten and reduced FODMAP levels, making it easier on the digestive system.

Irritable Bowel Syndrome (IBS)

The reduction of FODMAPs during long fermentation is a key benefit for individuals with IBS. Since fructans are a common trigger for IBS symptoms like bloating and gas, a genuine, long-fermented sourdough can be a more tolerable bread option.

The Risks of Commercial vs. Homemade Sourdough

Not all bread labeled "sourdough" is created equal. Many commercial loaves use added yeast to speed up the process, resulting in a much shorter fermentation time. This minimal fermentation means the gluten and FODMAPs are not sufficiently broken down, offering none of the potential benefits for sensitive individuals.

Comparison of Sourdough and Gluten-Free Bread


Feature	Traditional Sourdough (Wheat-Based)	Gluten-Free Sourdough (Alternative Flours)
Gluten Content	Lowers gluten through fermentation but is not gluten-free.	Zero gluten, safe for celiac disease.
Digestion	Easier for some with NCGS or IBS due to lower gluten and FODMAPs.	Safe and digestible for all gluten-related disorders.
Ingredients	Wheat, water, salt, wild yeast, and LAB.	Gluten-free flours (e.g., rice, millet), gluten-free starter, binders.
Starter	Made with wheat flour; contains gluten.	Made with gluten-free flour; requires separate equipment.
Texture	Chewy, elastic crumb due to gluten network.	Can be denser or more delicate; often uses binders.

The Verdict: Proceed with Caution

For people with non-celiac gluten sensitivity, a well-fermented, traditional sourdough may be a viable option, but it requires careful testing and awareness of one's own tolerance. Making your own sourdough allows for complete control over the fermentation time, which can significantly increase its digestibility. Always consult a healthcare professional before reintroducing any gluten into your diet, especially if you have an underlying condition like celiac disease.

Conclusion: Making an Informed Choice

While the fermented nature of sourdough bread offers potential digestive benefits for individuals with non-celiac gluten sensitivity or IBS, it is categorically unsafe for those with celiac disease. The key distinction lies in the severity of the condition: sensitivity might tolerate reduced gluten, but an autoimmune disorder like celiac requires complete elimination. For those who need to avoid gluten entirely, certified gluten-free sourdough options are the only safe choice. Always prioritize medical advice and individual tolerance when deciding whether to include sourdough in your diet.

Essential Things to Consider

For Celiac Disease: Wheat-based sourdough is never safe, regardless of fermentation time.
For Gluten Sensitivity: A long-fermented sourdough might be tolerable, but individual reactions vary.
For IBS: The reduction of fructans in long-fermented sourdough is a key benefit.
Label Reading: Be wary of commercially produced sourdough. Look for certified gluten-free options if you are strictly avoiding gluten.
Homemade Advantage: Baking your own sourdough gives you control over the fermentation process and ingredients, including the use of gluten-free flours.

Frequently Asked Questions

No, people with celiac disease cannot eat traditional sourdough bread. The fermentation process does not remove gluten entirely, and even trace amounts can trigger a damaging autoimmune response.

Sourdough bread can be easier to digest for some because the long fermentation process breaks down some of the gluten proteins and reduces the level of fructans, which are poorly absorbed carbohydrates.

Yes, traditional sourdough bread generally has less gluten than regular yeast-leavened bread because the fermentation process partially degrades the gluten proteins. However, it is still not gluten-free.

It can be difficult to tell from the label alone, as there is no legal definition for 'sourdough.' Genuine, long-fermented loaves will often be sold by artisan bakers. Look for shorter, simpler ingredient lists and avoid those with commercial yeast.

Yes, gluten-free sourdough is made using alternative, gluten-free flours (like rice or buckwheat) and a gluten-free starter. This is a safe option for individuals with celiac disease.

Celiac disease is a severe autoimmune disorder where gluten causes intestinal damage. Gluten intolerance (or NCGS) is a sensitivity that causes milder digestive symptoms without the autoimmune reaction.

Sourdough fermentation reduces the fructan content in the bread. Since fructans are known IBS triggers, well-fermented sourdough can be a more tolerable option for some people with IBS.