Whether you make it yourself or pick up a store-bought loaf, the benefits of sourdough bread are plentiful.

“Traditional sourdough is made with just flour, water, salt, and a sourdough starter, which contains naturally occurring bacteria and yeasts,” says Stephani Johnson, D.C.N., R.D.N., adjunct professor, department of clinical and preventive nutrition Sciences at Rutgers University School of Health Professions. “The microbial composition of each starter is unique, contributing to the bread’s distinct flavors.”

But sourdough bread isn’t just a tasty alternative to other types of breads. “The lactic acid bacteria and wild yeast create prebiotics, such as inulin, and resistant starch during the fermentation process,” says Evelyn Arteche, R.D.N., C.P.T., C.G.F.I. at Cooper University Health Care. “Inulin and resistant starch are complex carbohydrates that help promote gut health.”

Sourdough also typically has a longer shelf life, along with better texture than many other kinds of bread, says Johnson.

Meet the experts: Stephani Johnson, D.C.N., R.D.N., is an adjunct professor, department of clinical and preventive nutrition Sciences at Rutgers University School of Health Professions. Evelyn Arteche, R.D.N., C.P.T., C.G.F.I., is at Cooper University Health Care.

Read on to learn how sourdough bread can be part of a healthy diet.

Is sourdough bread good for you?

First, it’s important to note that the health advantages of sourdough rely mostly on data from chemical and in vitro analysis, not human studies. Therefore, we don’t yet have a full picture of the effects of sourdough on human health, says Arteche.

That said, sourdough may offer numerous health benefits due to its unique fermentation process. Inulin, in particular, helps to increase the good bacteria in the gut, which can crowd out the “unhealthy” bacteria, which may increase immunity against certain diseases, says Arteche.

In addition to potentially supporting gut health, “sourdough has been associated with improved metabolic health, including better blood sugar and cholesterol levels,” says Johnson. That could mean that eating it may lead to a lower glycemic response and enhanced insulin sensitivity compared to other breads.

These benefits, over time and in combination with other healthy lifestyle choices, may have positive implications for weight management and reducing the risk of chronic diseases such as diabetes and cardiovascular disease, says Johnson.

The fermentation process also reduces gluten content, making it easier to digest for individuals with mild gluten sensitivities, though it is not suitable for those with celiac disease.

How to choose a healthy sourdough bread

Sourdough is available almost everywhere these days, but not all loaves are necessarily equally nutritious choices. For example, although sourdough is often made with refined flour, it also can be made with whole grains, which will improve the nutritional profile, says Johnson.

Reading the label will help you make the best choice. “When purchasing sourdough bread, look for options with the fewest ingredients,” says Johnson. “Authentic sourdough should contain only flour, sourdough culture, water, and salt. Ideally, store-bought sourdough should stick to this simple ingredient list.”

Unfortunately, many mass-produced varieties contain added ingredients such as vinegar, yeast, and vital wheat gluten, among others. These additions can affect both the bread’s flavor and its potential health benefits, says Johnson:

• Vinegar may be added to enhance the sourdough flavor. “But true sourdough develops its characteristic tang naturally through microbial fermentation,” says Johnson.
• Yeast may be used to improve texture and speed up the rising process. “However, this can indicate that the dough has not undergone a full fermentation process, meaning it may not provide the same gut health benefits as traditionally fermented sourdough,” says Johnson.
• Vital wheat gluten is a common additive used to strengthen bread structure. Traditional sourdough fermentation naturally breaks down gluten, making it easier to digest for those with mild sensitivities. “However, added gluten may reduce this benefit, making the bread less suitable for individuals with gluten intolerance,” says Johnson.

How to make a healthy sourdough bread

First, make sure you set aside enough time to allow the fermentation process to occur. It takes roughly five days or more to ferment properly, says Arteche.

Then make sure your starter—which you can purchase online or at some bakeries, or look for a recipe to DIY—is vibrant and active. According to Johnson, your starter should:

• Double in size before use, which shows strong fermentation activity.
• Have a sour aroma, which indicates healthy bacterial activity.
• Contain visible bubbles, reflecting active fermentation.
• Have no discoloration or fuzzy patches, which indicates spoilage.

The loaf itself should show a significant rise during bulk fermentation and have a slightly tangy flavor, characteristic of natural fermentation. The crust should be crisp with a light, slightly chewy crumb.

The bottom line

Sourdough bread can be a part of a healthy diet and may support gut and metabolic health. But, look for or make your own loaves that have the fewest ingredients (just flour, sourdough culture, water, and salt).

In addition, as with all breads, watch portion sizes, pair with healthy fats and protein, and opt for whole-grain varieties, when possible, for the biggest nutritional punch from sourdough bread.