Sourdough

Studies in people

• Benefit

  Gluten and blood sugar²

  Sourdough may lower gluten and blood sugar response, and help with IBS, though some claims still need more study.

• Benefit

  Blood sugar after meals³

  Sourdough bread raised blood sugar less than regular bread in adults, though scientists say the evidence is weak.

• Benefit

  Inflammation in metabolic syndrome⁴

  In people with metabolic syndrome, eating sourdough bread was linked to lower levels of some inflammation markers.

• Benefit

  Gut comfort after eating⁵

  In healthy adults, sourdough croissants left the stomach faster and caused fewer stomach symptoms than brewer's yeast croissants.

Animal and lab studies only

• Open question

  Antioxidants from bread⁸

  In lab studies, sourdough may help bread release more antioxidants, but it is unclear if this helps health.

• Benefit

  Fatty liver disease⁹

  In animal studies, sourdough muffins improved blood sugar, blood fats, and inflammation markers in rats with fatty liver.

• Benefit

  Gut and liver health¹⁰

  In animal studies, whole wheat sourdough bread eased gut inflammation and liver changes in obese rats with colitis.

• Benefit

  Blood pressure¹¹

  In lab studies, bread made with certain sourdough bacteria blocked an enzyme that raises blood pressure.

• Benefit

  Selenium in bread¹²

  Sourdough fermentation helped turn selenium in bread flour into a form the body absorbs more easily.

Study type not stated

• Benefit

  Blood sugar and nutrient absorption⁶

  Sourdough may help bread raise blood sugar more slowly and help the body take in more minerals.

• Benefit

  Blood sugar and nutrient uptake⁷

  Sourdough fermentation may lower the blood sugar rise from baked goods and help the body take up minerals.

The signal at the top counts the findings in people and in animal and lab studies. A concern in studies of people outranks animal and lab studies, and “No concerns” needs at least one finding in people. When most findings in people point one way, the page leans that way (“Mostly”), and every finding is still shown. Findings whose study type is not stated are shown but not counted. This page is a reference, not medical advice. It describes what regulators and published research say. Talk to a doctor or dietitian about your own diet.