Is Sourdough Pizza Anti-Inflammatory?

December 31, 2025 •

4 min read

Scientific studies show that sourdough fermentation can significantly increase the antioxidant levels and anti-inflammatory properties of grains, suggesting that sourdough pizza could be less inflammatory than traditional pizza. This is due to the unique fermentation process that creates a beneficial shift in the dough's nutritional profile.

Quick Summary

The fermentation process in sourdough pizza dough can increase its anti-inflammatory properties by boosting antioxidant levels and producing beneficial postbiotic compounds. This occurs as wild yeast and lactic acid bacteria break down compounds like gluten and phytic acid, making the dough more digestible and potentially less inflammatory for some individuals. The overall effect depends on the specific ingredients and fermentation methods used.

Key Points

Enhanced Bioavailability: The fermentation process in sourdough breaks down phytic acid, allowing for better absorption of essential minerals like magnesium and zinc.
Antioxidant Boost: Sourdough contains higher levels of antioxidants compared to unfermented bread, which helps fight oxidative stress and inflammation.
Improved Digestion: The breakdown of gluten and FODMAPs during fermentation can make sourdough crust easier on the digestive system for many individuals.
Lower Glycemic Index: Sourdough pizza has a lower glycemic index, leading to a slower release of sugar into the bloodstream and preventing blood sugar spikes that can promote inflammation.
Healthy Gut Support: The lactobacillus bacteria in sourdough act as a prebiotic, nourishing the gut microbiome and producing beneficial anti-inflammatory compounds like short-chain fatty acids.
Topping Matters: The anti-inflammatory benefits of sourdough pizza can be maximized by adding healthy, antioxidant-rich toppings and using healthy fats like olive oil.

The Fermentation Difference: How Sourdough Impacts Inflammation

Sourdough is created through a natural fermentation process involving wild yeast and lactic acid bacteria (LAB). Unlike commercial yeast, this slow fermentation changes the flour's structure, releasing beneficial compounds that are not present in conventionally-leavened dough. The pizza crust, as the foundation of the dish, is where these anti-inflammatory properties begin.

Breaking Down Gluten and Antinutrients

One key aspect of sourdough fermentation is its effect on phytic acid, an “antinutrient” found in grains that can bind to minerals like zinc, magnesium, and iron, preventing their absorption. The LAB in the sourdough culture produce enzymes, called phytases, that break down this phytic acid, making these essential minerals more bioavailable. Both magnesium and zinc play important roles in regulating inflammatory responses in the body. Additionally, for those with non-celiac gluten sensitivity, the long fermentation can break down gluten proteins, which some find easier to digest and less likely to cause an inflammatory reaction. However, it is critical to note that sourdough is not gluten-free and is not suitable for individuals with celiac disease.

Increased Antioxidants and Postbiotic Production

Research has demonstrated that sourdough fermentation significantly increases the dough's antioxidant levels. These antioxidants combat oxidative stress, a process that can trigger and exacerbate chronic inflammation. Beyond antioxidants, the fermentation process produces postbiotics, which are non-living bacterial products or metabolic byproducts that have beneficial effects on the host. These include short-chain fatty acids (SCFAs), which studies show have anti-inflammatory effects and promote a healthy gut lining. Studies on spelt, for example, showed that sourdough fermentation increased the anti-inflammatory properties of the grain and counteracted intestinal alterations caused by inflammation.

Impact on Gut Microbiome and Blood Sugar

A healthy gut microbiome is crucial for regulating inflammation throughout the body. Sourdough bread contains prebiotics, which are fibers that feed beneficial gut bacteria, and the fermentation process itself supports the growth of healthy bacteria like Lactobacillus. A balanced gut environment, promoted by fermented foods, is essential for a robust immune system and can help reduce systemic inflammation. Sourdough pizza also has a lower glycemic index (GI) than traditional pizza. The long fermentation process breaks down starches, leading to a slower release of sugars into the bloodstream. This prevents the blood sugar spikes that can trigger inflammatory responses in the body.

Potential Anti-Inflammatory Benefits vs. Other Pizza Types

While sourdough offers potential anti-inflammatory benefits in its crust, the overall effect of a sourdough pizza depends on all its ingredients. To maximize the anti-inflammatory potential, consider a pizza with a whole-grain sourdough crust and anti-inflammatory toppings.

Comparison Table: Sourdough vs. Conventional Pizza Crust


Feature	Sourdough Pizza Crust	Conventional Pizza Crust
Fermentation	Natural, slow fermentation (yeast + LAB)	Rapid fermentation (commercial yeast)
Digestibility	Easier for some with sensitivities due to gluten & FODMAP breakdown	More challenging for some to digest; potential bloating
Antinutrients	Significantly lower phytic acid, improving mineral absorption	Higher levels of phytic acid, may inhibit some mineral absorption
Antioxidants	Increased antioxidant levels due to fermentation	Standard levels, not enhanced by fermentation
Glycemic Index	Lower GI due to starch modification	Higher GI, can cause blood sugar spikes

How to Build a Truly Anti-Inflammatory Sourdough Pizza

Creating an anti-inflammatory pizza goes beyond just the crust. Here are some topping suggestions to amplify the health benefits:

Tomato Sauce: Use a sauce made from fresh, high-quality tomatoes, which are rich in lycopene—a powerful antioxidant. Add garlic and oregano, which have documented anti-inflammatory properties.
Healthy Fats: Drizzle with extra virgin olive oil after baking, a key component of the Mediterranean diet known for its anti-inflammatory effects.
Lean Protein: Add toppings like grilled chicken or salmon for a dose of lean protein and anti-inflammatory omega-3s, especially if using a fish like salmon.
Vegetable Power: Load up on colorful vegetables. Bell peppers, mushrooms, onions, and spinach are all excellent choices that provide antioxidants and fiber.
Cheese in Moderation: Opt for high-quality, aged cheeses, and use them sparingly to avoid excessive saturated fat, which can be pro-inflammatory.

Conclusion: The Final Verdict on Sourdough Pizza

Is sourdough pizza anti-inflammatory? Yes, based on the scientific literature, the fermentation process makes sourdough crust inherently more anti-inflammatory than conventional pizza crust by increasing antioxidant levels and improving gut health. The key lies in the beneficial compounds produced during the long fermentation, which enhance digestibility and nutrient bioavailability. However, a truly anti-inflammatory pizza requires careful consideration of all ingredients, not just the crust. By pairing a high-quality sourdough crust with antioxidant-rich toppings and healthy fats, you can create a delicious meal that supports overall health and helps combat inflammation. While it offers health advantages, sourdough pizza should be part of a balanced diet and isn't a cure-all for chronic inflammation.

Visit The Sourdough School for more information on sourdough and health.

Frequently Asked Questions

No, while the sourdough crust itself has anti-inflammatory properties, the overall pizza's effect depends on the toppings and other ingredients. Excessive cheese, processed meats, and refined oils can counteract the crust's benefits.

No, sourdough pizza is not gluten-free. While fermentation reduces the gluten content, it does not eliminate it, so it is not safe for individuals with celiac disease.

Fermentation increases antioxidant content, reduces antinutrients like phytic acid, breaks down gluten and FODMAPs, and produces beneficial postbiotic compounds like short-chain fatty acids, all of which contribute to less inflammation.

Many people with non-celiac gluten sensitivity find sourdough easier to digest due to the breakdown of gluten proteins during the long fermentation process. However, individual tolerance varies, and it is best to test it with caution.

For maximum health benefits, opt for a crust made from whole-grain flours like spelt or rye, as these have been shown to have particularly potent anti-inflammatory properties when fermented.

Focus on vegetable toppings like spinach, bell peppers, and mushrooms, along with healthy fats such as olive oil. Lean protein from grilled chicken or fish like salmon is also a great option.

Not all commercial sourdough undergoes the long, traditional fermentation process required to produce the full spectrum of anti-inflammatory benefits. For the best results, look for pizzas from artisan bakeries or make your own.