Sourdough bread: Get familiar with this fermented food
10/21/2024 by Isabella Wiggins, M.S.
Bread is a food staple in many cultures. A good, toasted slice is the perfect vessel for loading on other nutritious foods to create a meal — any time of day. Sourdough bread is a versatile variety that not only has a desirable taste and texture but also has many scientifically proven health benefits.
Compared to bread that uses traditional dry yeast, sourdough bread is created using a starter that undergoes a fermentation process involving healthy bacteria and naturally occurring yeasts. The fermentation process allows the bread to rise, gives it certain prebiotic and probiotic properties, and contributes to its distinctive "sour" flavor.
Three proven health benefits of sourdough bread
Supports a healthy gut microbiome. Sourdough bread contains more beneficial nutrients than other types of bread due to the fermentation process. Fermentation creates probiotics, or healthy bacteria, that can aid in digestion. Sourdough is a good source of prebiotics and fiber, which is the substance that feeds the good bacteria in your gut. Choosing a whole wheat version has more fiber and will further increase the benefits to your gut.
Easily digested. Sourdough fermentation decreases the amount of gluten and FODMAP carbohydrates in the bread. This makes digestion easier and has proven beneficial for those with digestive disorders such as irritable bowel syndrome.
Supports better blood sugar control. Sourdough bread has a lower glycemic index than white bread, so it doesn't increase blood sugar levels as quickly. This is true because the fermentation process makes starch in the bread less available for digestion and absorption into the bloodstream.
Topping ideas for sourdough bread
- Small curd cottage cheese, thinly sliced pear, a drizzle of honey, and sprinkle with cinnamon.
- Nut butter, sliced banana and cinnamon.
- Smashed avocado, soft-boiled eggs and pesto.
- Pizza sauce, grilled chicken pieces, fresh mozzarella and basil leaves.
This tasty and trending food has many health advantages when planning meals. Give it a try!
Isabella Wiggins, MS, is a dietetic intern at Mayo Clinic in Rochester. She previously attended the University of Minnesota — Twin Cities, where she received her Bachelor of Science and Master of Science in Nutrition. Her areas of interest are diabetes, weight management, nutrition support and preventive care through nutrition.