Why Sourdough May Be Easier to Digest Than Bread

Gluten Sensitivity and Sourdough:

Is It Easier to Digest?

For many people navigating gluten sensitivity, the thought of eating bread again feels off-limits. But sourdough might just be the exception. Unlike conventional breads, sourdough undergoes a natural fermentation process that breaks down gluten and other difficult-to-digest components—making it easier on the stomach for many with gluten sensitivity (not celiac disease).

Let’s explore why.

🌾 What Makes Sourdough Different?

Sourdough is made with just three simple ingredients: flour, water, and salt—but it’s what happens during the process that matters.

The key is the wild yeast and beneficial bacteria that develop in the sourdough starter. During fermentation, these microorganisms feed on the sugars in flour and:

• Break down gluten proteins, reducing their concentration

• Produce lactic acid, which helps pre-digest the dough

• Release enzymes that break down phytic acid (an anti-nutrient), improving nutrient absorption

⚖️ Gluten Sensitivity vs. Celiac Disease

Before we go further—this isn’t a free pass for those with celiac disease. Sourdough still contains gluten and is not safe for people with celiac. However, those with non-celiac gluten sensitivity (NCGS) may find sourdough more tolerable.

Research shows that the fermentation process can reduce gluten content by up to 97%, depending on the flour used and fermentation length.

🧬 Why Fermentation Makes Bread Easier to Digest

Here’s the science in a nutshell:

• Amylase enzymes break down starches into simpler sugars

• Protease enzymes help digest protein (including gluten)

• The acids created slow digestion, leading to a lower glycemic index (aka no sugar spikes!)

• The fermentation reduces FODMAPs—which are often triggers for IBS and bloating

In short: Sourdough is pre-digested by nature before it even hits your stomach.

💡 Real-Life Signs It’s Working

I’ve had so many clients tell me:

• “I didn’t bloat like I usually do with bread.”

• “I don’t feel sluggish after eating sourdough toast.”

• “I haven’t had to give up bread—I just switched to sourdough.”

These stories aren’t just feel-good anecdotes. They’re a sign that food, when prepared the right way, can work with your body.

🍞 Tips for the Most Digestible Sourdough

Want to get the most out of your sourdough?

• Long ferment: Letting dough rise for 12–24 hours gives bacteria more time to break down gluten

• Use whole grains: The bacteria help release nutrients that are otherwise locked up in the bran

• Hydration: High-hydration doughs (more water) make for a better fermentation environment

• Scoring with water: Some bakers mist or lightly rinse their shaped dough before baking to promote a beautiful, blistered crust and help retain steam for digestion-enhancing texture

👩‍🍳 Want to Try It for Yourself?

I host sourdough workshops to teach this exact process. You’ll leave with:

• Your own bubbling starter

• Confidence to ferment dough at home

• A deeper understanding of how sourdough supports your health