Is There a Such Thing as Gluten Free Sourdough? Yes, Here's How

November 25, 2025 •

4 min read

Over the past few years, the demand for gluten-free products has surged, with many wondering if beloved foods like sourdough can be made without gluten. The answer to "is there a such thing as gluten free sourdough" is a resounding yes, though it requires specific ingredients and techniques to achieve a delicious and safe result.

Quick Summary

This guide explains the process of making true gluten-free sourdough using a specialized starter and flours. It covers the essential differences from traditional sourdough, addresses safety for celiacs, and provides essential tips for a successful bake, including key ingredients and equipment.

Key Points

Traditional Sourdough is Not Safe for Celiacs: Despite common misinformation, wheat-based sourdough is not gluten-free and should not be consumed by those with celiac disease.
Gluten-Free Sourdough Requires a Dedicated Starter: A gluten-free sourdough starter must be cultivated using gluten-free flours like rice, sorghum, or buckwheat and never cross-contaminated with wheat flour.
Special Ingredients Mimic Gluten: Binders such as psyllium husk and xanthan gum are essential for providing the structure and elasticity that gluten would normally supply, preventing a dense or crumbly loaf.
Longer Fermentation and Proofing are Normal: Gluten-free sourdough typically requires more time for fermentation and rising compared to commercial yeast breads. Patience is rewarded with a better texture and flavor.
Dutch Ovens and Cool-Downs are Critical: Using a preheated Dutch oven is highly recommended for optimal oven spring and crust formation. Letting the baked loaf cool completely is crucial for a non-gummy result.
Flour Blends Yield the Best Results: A combination of different gluten-free flours (e.g., sorghum, brown rice, tapioca starch) is often better than a single flour for achieving ideal texture and flavor.

Understanding the Myth: Traditional Sourdough Is Not Gluten-Free

There is a common misconception that the long fermentation process of traditional, wheat-based sourdough bread sufficiently breaks down gluten, making it safe for individuals with celiac disease or gluten intolerance. This is dangerously false. Independent lab tests have repeatedly shown that regular wheat sourdough bread contains significantly more than the 20 parts per million (ppm) of gluten required for a product to be labeled gluten-free in the U.S. For those with celiac disease, consuming any amount of gluten, regardless of symptoms, can cause intestinal damage. The only way to create a genuinely gluten-free sourdough is to use gluten-free ingredients from start to finish.

The Science of Gluten-Free Sourdough

Gluten-free sourdough relies on the same principle as its gluten-containing counterpart: a starter culture of wild yeasts and bacteria ferments flour and water to leaven the bread and create its characteristic tang. However, the foundational ingredient—the flour—must be gluten-free. This necessitates a different approach to starter creation, dough handling, and baking to compensate for the absence of gluten's elastic properties. Key ingredients like psyllium husk or xanthan gum are essential binders that mimic gluten's structure, preventing a dense or crumbly loaf.

Creating Your Gluten-Free Sourdough Starter

To begin your gluten-free sourdough journey, you must first cultivate a dedicated, gluten-free starter. The process is similar to a traditional starter, but patience is key, as it may take a little longer to become robust.

Step-by-Step Starter Guide

Select Your Flour: Choose a whole grain gluten-free flour for your starter, such as brown rice, sorghum, or buckwheat flour, as these tend to have better nutritional profiles and ferment well.
Combine and Rest: In a clean glass jar, mix equal parts gluten-free flour and non-chlorinated water. Stir until fully combined, cover loosely, and let it rest at room temperature for 24 hours.
Feed and Discard: For the next 5 to 7 days, or until the starter shows consistent activity, discard about half of the mixture daily and feed it with fresh flour and water.
Observe Activity: Your starter is ready when it is consistently bubbly, has a pleasant sour aroma, and doubles in size within a few hours after feeding.

Choosing the Right Flours and Binders

Gluten-free baking is a science of ratios and combinations. A single gluten-free flour won't work as well as a blend designed for bread-making.

Comparison Table: Common Gluten-Free Flours for Sourdough


Flour Type	Properties	Best For...	Considerations
Brown Rice Flour	Adds protein and substance; creates a bubbly starter.	Starters and adding structure to blends.	Can contribute a slightly gritty texture if not balanced with starches.
Sorghum Flour	Provides a soft crumb and balanced texture.	Primary flour in a blend for a soft loaf.	Too much can make the bread dense; balance with other flours.
Tapioca Starch	Adds chewiness and flexibility.	Lightening the crumb and improving elasticity.	Must be balanced with stronger flours to prevent gumminess.
Buckwheat Flour	Robust, earthy, rye-like flavor.	Hearty loaves and enhancing flavor complexity.	Can be overpowering if used in large quantities.
Psyllium Husk	Essential binding agent; creates a gel-like substance.	Holding the loaf structure together.	Cannot be substituted with flax or chia gel.
Xanthan Gum	Common binder; improves crumb structure and softness.	Providing elasticity to the dough.	Many pre-made GF blends contain it, so check your ingredients.

Baking Your Gluten-Free Sourdough

Baking gluten-free sourdough differs from traditional methods in several ways. You'll forgo the extensive kneading and folding techniques used with glutenous doughs. Instead, focus on thorough mixing and careful handling.

Essential Baking Equipment

Digital Kitchen Scale: For precise measurements, which are critical in gluten-free baking.
Dutch Oven: Traps steam for maximum oven spring and a better crust.
Banneton Basket (or Lined Bowl): Helps shape the loaf and adds an artisan-style finish.
Bread Lame (or Razor): For scoring the dough to control its expansion.

Tips for Success

Use Active Starter: Your starter should be fed and active within 4-12 hours of use.
Embrace the Stickiness: Gluten-free dough is often stickier and less elastic. Use well-oiled or floured hands for shaping, but don't overwork it.
Longer Proofing: Gluten-free sourdough takes longer to rise. Expect a bulk fermentation of 3-4 hours and a second proofing that could take 6-10 hours or more, often with an overnight cold ferment.
Bake with Steam: The initial steam in a preheated Dutch oven helps the crust form perfectly and maximizes oven spring.
Cool Completely: The most common mistake is slicing too soon. Always let the bread cool completely (preferably overnight) before slicing to prevent a gummy texture.

Conclusion

The existence of gluten free sourdough is not only real but also a rewarding baking project for those who are sensitive to gluten or have celiac disease. By creating a dedicated gluten-free starter and using the right combination of flours and binding agents, you can achieve a delicious loaf with a tangy flavor and satisfying texture. Patience with the fermentation process and careful attention to baking techniques are the keys to success. With a few specialized tools and a solid recipe, enjoying homemade, artisan-style gluten-free sourdough is entirely within reach.

King Arthur Baking offers a comprehensive gluten-free sourdough guide

Frequently Asked Questions

No, regular sourdough bread made with wheat flour is not safe for people with celiac disease. While the fermentation process can lower gluten levels, it does not eliminate them enough to be considered gluten-free according to safety standards.

The main difference is the flour used to make both the starter and the bread. Gluten-free sourdough uses flours like brown rice, sorghum, or millet, while regular sourdough uses wheat or rye. This also means gluten-free dough lacks the elasticity of its glutenous counterpart.

While it's possible over many feedings, it's not recommended for those with celiac disease due to the high risk of cross-contamination and the presence of trace gluten. It is best to start a fresh, dedicated gluten-free starter for safety.

A new gluten-free starter typically takes between 7 and 10 days to become mature and active enough for baking. Consistent feeding with gluten-free flour and non-chlorinated water is necessary to develop the wild yeast and bacteria.

A gummy texture is most often caused by not allowing the bread to cool completely before slicing. It can also be a sign of underbaking or using the wrong ratio of flours.

Whole grain flours like brown rice, sorghum, buckwheat, and teff are excellent for creating starters and building flavor. Combining them with starches like tapioca starch and binders like psyllium husk or xanthan gum helps create the best texture.

Baking gluten-free sourdough requires a different set of techniques, but isn't necessarily harder. It eliminates the complex kneading and folding of traditional sourdough but requires careful attention to ingredient ratios and longer proofing times.