In This ArticleView AllIn This ArticleHealth BenefitsNutrition
In This ArticleView All
View All
In This Article
Health Benefits
Nutrition
Here atEatingWell,we love our carbs. And whileall carbs are not created equal, nutritious whole grains deserve a regular spot on your plate for a variety of reasons. In fact, whole grains, like quinoa, barley, oatmeal and popcorn, contribute valuable nutrients to your diet and can evenhelp you lose weight. Many types of bread are packed with nutrition and can be part of a healthy diet, including sourdough bread. We dove into the research to find these impressive health benefits of sourdough bread.
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4 Health Benefits of Sourdough Bread
Not only does sourdough bread deliver a tangy flavor that’s perfect for toast and sandwiches, but it’s good for you, too! Here are four science-backed benefits of sourdough bread.
1. Is Good for Your Gut
The fermentation process for sourdough bread can lead to an increased number of prebiotic- and probiotic-like properties, which help improve gut health, according to a 2021 review in the journalMicroorganisms. Look for sourdough bread made with whole grains, which are higher in fiber than processed grains, giving your bread additional gut-friendly benefits.
2. Can Lead to Better Digestion
Even though sourdough bread is not gluten-free, a 2021 review in the journalFoodsfound that sourdough consumption might help improve the digestion of gluten. The fermentation process for sourdough alters the enzymes in the wheat and might potentially helpcounteract adverse reactionsto gluten. While it’s too soon to recommend sourdough bread to people with celiac disease (who cannot tolerate gluten), people who feel sensitive to gluten may want to talk to their health care provider or a registered dietitian to see if they might be able to enjoy sourdough bread without the adverse effects.
3. Promotes Healthy Aging
Whole grains and bread, like sourdough bread, are a staple of theMediterranean diet. Some research has pointed out it could also be a crucial food to help promote healthy aging. A 2019 review in the journalNutrientsfound that fermented grain-based products, like sourdough, have antioxidant, anti-hypertensive, anti-diabetic and FODMAP-reducing qualities.
4. Can Help Keep Blood Sugars in a Healthy Range
Eating carbohydrates naturallycauses our blood glucose to riseas we digest them, but rapid spikes and drops in blood glucose can increase the risk for chronic illnesses, like diabetes. We get those big spikes from eating simple carbohydrates, like sugar and refined grains, especially when they’re not paired with protein and fat (two nutrients that slow down digestion).
Sourdough Nutrition
Whether you buy sourdough from the store ormake your own,it has a pretty impressive nutrition profile. Most sourdough isn’t made with whole-grain flour, but if you make it at home you can use whole-wheat flour for your bread. Here is the nutrition for one slice of sourdough bread, per theUSDA:
A slice of sourdough bread made with enriched flour provides 15% of your daily need for folic acid and 7% of your iron needs, nutrients that are particularly important before and during pregnancy.
The Bottom Line
Sourdough has made a comeback—and for good reason. It provides nutrients, including healthy carbs, protein, fiber, iron and vitamins like folic acid. It may help improve digestion, lower chronic disease risk and even promote healthy aging. Whether you buy it from a local bakery or make some yourself, including sourdough bread in your diet will allow you to reap its flavorful benefits.
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