Key Takeaways
Thanks to its natural fermentation, sourdough may be easier to digest than regular bread and can improve mineral absorption while supporting steadier blood sugar—especially when made with whole grains.Eating it daily can provide consistent energy, fiber, and key nutrients, but portion size matters since it’s still a carbohydrate-rich food that can add up in calories and sodium.While some people with mild sensitivities may tolerate sourdough better, those with celiac disease or wheat allergies should avoid it entirely.
One of the best things to come out of the past few years was America’s newfound obsession with homemade sourdough bread. Sourdough is delicious, fun to make (especially when you’re stuck at home), and generally offers more health benefits than regular bread. And its popularity has persisted long after the worst of the pandemic, with plenty of store-bought options to choose from nowadays.
That said, although sourdough is often considered one of the healthier bread options, it’s still high in carbohydrates and isn’t always made with whole grains. So, what exactly can you expect if you eat it daily? We spoke to three registered dietitians to learn more about the nutrition of sourdough bread, and what happens when you include it in your diet every day.
Dr. Jennifer Cadenhead, PhD, RDN, Assistant Professor of Nutrition, CUNY Graduate School of Public Health and Health Policy
Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna
Eliza Whitaker, MS, RDN, registered dietitian and founder of Nourished Nutrition and Fitness
Sourdough Nutrition
The nutrition of a slice of sourdough bread can vary widely depending on several factors—whether it’s homemade or store-bought, the type of flour used, any nutrient-dense additions mixed in, and more.
“Sourdough is typically made from wheat flour, so it provides carbohydrates for energy; B vitamins like folate, riboflavin, and thiamin; and minerals such as selenium and manganese,” says Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna. Zinc and iron are also minerals commonly found in wheat, and together these nutrients combine to support energy metabolism, immunity, and bone health.
However, if this trendy bread is made with whole grain flour, the benefits are even better. “A whole grain sourdough will also contain protein and some essential fatty acids,” adds Dr. Jennifer Cadenhead, PhD, RDN, Assistant Professor of Nutrition, CUNY Graduate School of Public Health and Health Policy. Whole grain sourdough also has boosted fiber content—and with protein and fat, these three macronutrients support tissue health, blood sugar regulation, and gut, heart, immune, and brain health. If sourdough has any nutrient-dense add-ins in the mix—like nuts, seeds, herbs, or spices—this can also boost the beneficial macro- and micronutrient content per slice.
So far, these health perks pretty much line up with most other breads you’d find at the grocery store. However, what really sets sourdough apart is the fermentation process it undergoes as a result of the natural yeasts and bacteria found in sourdough starter—the natural leavener used to make this bread. These microbes feed on and break down some of the nutrients in the dough during the long resting (or proofing) periods required to make it.
“Depending on the length of time, the fermentation process that happens with sourdough may break down wheat proteins (including gluten), phytic acid, some complex sugars, and other compounds which can make digestion easier for some,” explains Cadenhead.
But that’s not all when it comes to the benefits fermentation offers sourdough lovers. “Fermentation can make minerals like iron, zinc, and magnesium more bioavailable for absorption, supporting immune function, bone health, and energy levels,” add Eliza Whitaker, MS, RDN, registered dietitian and founder of Nourished Nutrition and Fitness. This bioavailability is related to the breakdown of anti-nutrients like phytic acid, which can inhibit some of the absorption of these minerals.
The partial breakdown of gluten in sourdough fermentation can be game-changing for those sensitive to wheat and gluten-containing foods. “Like other wheat breads, there are people who may be allergic or have other immune responses to sourdough bread—including those with celiac disease, non-gluten wheat sensitivity, wheat allergies, or sensitivities to fermentable, oligosaccharide, disaccharide, monosaccharides, or polyps (aka FODMAP-sensitivities). The fermentation process may help with those who have sensitivities, but those with celiac disease or wheat allergies should strictly avoid this type of bread, as it will cause an adverse immune response—ranging from extreme discomfort to anaphylactic shock,” shares Cadenhead.
In fact, sourdough fermentation (depending on how long the dough is fermented) can reduce FODMAP content up to a staggering 90 percent—which can make a serious impact for those who experience discomfort after eating other breads. This fermentation may also be to thank for the reduced blood sugar response associated with sourdough.
One thing to watch out for when it comes to sourdough, however, is sodium content. “Each slice can contain anywhere from 100 to 300 milligrams of sodium. While that may not seem high, it can add up quickly if bread is a daily staple. This is something to be mindful of, especially for those with elevated cardiovascular risk or high blood pressure,” shares Peruvemba.
What Happens When You Eat Sourdough Every Day?
With these nutritional perks in mind, what can you expect if you eat sourdough bread every single day?
“If someone switches from regular bread to sourdough, they may experience improved nutrient absorption and possibly better digestion due to the fermentation process,” Peruvemba explains. “Some people also find it more satisfying and flavorful.”
Cadenhead agrees, sharing, “As long as someone is eating the bread within energy needs for their activity level, sourdough bread will help readers to maintain energy and nutrient needs. It may help them with digestive regularity as well. However, if you have too much of a good thing, it can contribute to excess weight gain, especially in the form of visceral fat. That’s something we should try to avoid.”
Whitaker also echoes these sentiments, adding, “Eating sourdough bread daily in reasonable portion sizes can provide steady energy, contribute to fiber and mineral intake, and may support stable blood sugars when paired with a protein and fat source. Consuming large portions of sourdough could lead to a reduced intake of other high-fiber foods, and make blood sugar level management more challenging. For those sensitive to gluten or certain fermentable carbohydrates, daily sourdough intake may lead to digestive discomfort, including gas, bloating, or abdominal discomfort.” And, of course, those with celiac disease or wheat allergies should avoid traditional sourdoughs made from wheat flour.
If you want to try your hand at homemade sourdough bread, there’s plenty of expert advice online to help you get started with this simple yet somewhat complicated process. But, let’s face it, many Americans don’t have the time to make this nourishing bread themselves. Thankfully, there are a handful of truly authentic options to be found at grocery stores nationwide, such as those from izzio Artisan Bakery, which offers organic sourdough varieties that always start with just three, simple ingredients—all of which you’d find in your own kitchen. Plus, they even offer sliced sandwich breads that boast all the benefits of real sourdough, as well as everyday convenience.
However you procure your sourdough bread, there are tons of delicious and creative ways to enjoy it at home. Sandwiches, loaded toasts, stuffing, panzanella, French toast, bread crumbs, croutons, and crostinis are all tasty places to start.
