Sourdough has taken the baking world by storm, but is it really that much better for you than regular bread? The short answer: yes—but not for the reasons most people think. Let’s break down the science behind sourdough and see why it’s easier on your gut, more nutritious, and in some cases, better tolerated by those with gluten sensitivity.

“An ink-style illustration comparing sourdough bread with a traditional loaf and showing how sourdough impacts digestion through the gut and stomach.” — “Sourdough’s fermentation process alters starches and proteins, making it easier for your gut to digest compared to regular bread.”

1. Carbs Are Still Carbs—But…

If you’re counting carbs, let’s be clear: sourdough doesn’t magically make them disappear. A slice of sourdough has roughly the same carbohydrate content as any other bread made with flour and water.

So, what’s the difference?

The long fermentation process used to make sourdough gives rise to beneficial changes in the dough—and that’s where the magic happens.

2. Resistant Starch: A Gut Health Boost

One of the biggest advantages of sourdough is its ability to create resistant starch through fermentation. Resistant starch is a type of carbohydrate that’s, well, resistant to digestion in the small intestine. Instead, it passes through to the colon, where it feeds your gut bacteria—kind of like fiber.

“Vintage-style illustration showing the formation of resistant starch in sourdough bread, with arrows highlighting the conversion of regular starches to resistant starch.” — “Sourdough fermentation helps convert regular starches into resistant starch, which is beneficial for gut health and digestion.”

Why does this matter?

It promotes healthy gut microbiota.
It improves insulin sensitivity.
It can reduce post-meal blood sugar spikes.

Long, slow fermentation (think 12–24 hours) allows for more resistant starch to develop, which makes sourdough a smarter choice for gut health.

3. Easier Gluten Breakdown

Here’s where things get interesting. The fermentation process in sourdough breaks down gluten—specifically the alpha-gliadin and gamma-gliadin proteins—which are often the culprits behind gluten intolerance.

How does this happen?

Lactic acid bacteria in sourdough produce enzymes called proteases, which break down protein bonds, including gluten.
This partial breakdown makes gluten easier for some people to digest.

A Word of Caution:

This doesn’t mean sourdough is safe for people with celiac disease. Even trace amounts of gluten can trigger a reaction, so it’s not worth the risk. However, for those with mild gluten sensitivities or IBS, sourdough may be gentler on the digestive system.

4. Better Mineral Absorption

Phytic acid—a compound found in grains—can bind to minerals like iron, zinc, and magnesium, making them harder for the body to absorb. The fermentation process in sourdough reduces phytic acid, allowing your body to access more of these essential nutrients.

“Detailed pencil sketch illustrating protease breaking down gluten, with an enzyme labeled ‘Protease’ targeting a gluten strand, causing it to fragment.” — “Protease enzymes break down gluten during sourdough fermentation, making it easier for some people to digest.”

5. Protease and Bloating Relief

Many people who experience bloating after eating bread blame the carbs. But often, it’s the proteins (including gluten) that are the real culprits. Protease enzymes generated during fermentation break down these proteins, making them easier to digest and reducing that uncomfortable bloating.

Ready to Try Sourdough? Here’s My Foolproof Recipe

If you’re ready to try making sourdough at home, I’ve got you covered with my Foolproof Sourdough Recipe that’s helped thousands of bakers get started. Here’s the step-by-step guide:

Note: The full detailed recipe can be found on our blog.

Detailed Recipe

A close-up of a beautifully baked sourdough loaf cut in half, revealing an open crumb with an airy structure and a variety of bubble sizes, characteristic of well-fermented sourdough. — “A perfectly fermented sourdough loaf with an open crumb structure, a hallmark of good gluten development and proper hydration.”

Foolproof Sourdough Recipe

Ingredients

500 g (4 cups) bread flour
375 g (1 ¾ cups) water
100 g (about ½ cup) active sourdough starter
10 g (1 ¾ tsp) salt

Instructions

1. Mix and Autolyse:

Combine the flour and water in a large bowl. Stir until fully incorporated.
Let the dough rest for 30 minutes to 1 hour. This is called the autolyse, which allows the flour to absorb the water and enzymes to start breaking down starches.

2. Add Starter and Salt:

Add your active starter and salt to the dough.
Mix thoroughly until everything is well incorporated.

3. Stretch and Fold:

Over the next 3–4 hours, perform 4 stretch-and-folds every 30 minutes. This strengthens the dough and builds structure.

4. Bulk Fermentation:

Cover the dough and let it ferment at room temperature for 4–6 hours, or until it doubles in size.

5. Shape and Proof:

Shape the dough into a round or batard and place it into a floured banneton.
Cover and refrigerate overnight (8–12 hours) for a cold proof.

6. Bake:

Preheat your oven to 475°F (245°C) with a Dutch oven inside.
Transfer the dough to the hot Dutch oven, score the top, and cover.
Bake for 20 minutes covered, then 20–25 minutes uncovered until golden brown.

Final Thoughts

🔥 Take Your Sourdough to the Next Level

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With the right tools and a little patience, your sourdough will be healthier, tastier, and more rewarding. Give Goldie a try—you won’t look back!

Is Sourdough Really Better for You? Let’s Break It Down

1. Carbs Are Still Carbs—But…

2. Resistant Starch: A Gut Health Boost