People with celiac disease, true gluten intolerance, or severe wheat allergies must avoid regular sourdough because it still contains gluten, though it's often easier for those with mild sensitivities to digest due to fermentation breaking down some gluten and fructans, making it a better option for some with IBS or low-FODMAP needs, but strict dieters (keto) and those watching sodium should also be cautious.
Beyond Celiac does not recommend that those with celiac disease eat sourdough bread unless it is clearly labeled gluten-free or has been made safely at-home with gluten-free starters/ingredients.
Improved digestibility – Sourdough fermentation partially pre-digests starches and proteins, which may reduce gas, bloating, and pressure that can contribute to reflux. Better microbial balance – Supporting a healthy gut microbiome may positively influence digestive function, reducing the frequency of reflux symptoms.
Sourdough bread will keep well for up to 3-5 days at a moderate room temperature of 18-20°C or 64-68°F. The warmer and more humid the conditions become, the more chance the sourdough has of spoiling.
A slice of sourdough bread made with enriched flour provides 15% of your daily need for folic acid and 7% of your iron needs, nutrients that are particularly important before and during pregnancy.
When you're pregnant, you should avoid eating soft cheeses, unpasteurised milk products and raw meat, fish and eggs — these may contain germs that can harm your baby. Wash all fruits and vegetables and don't eat them if they've been pre-cut.
Dense Loaves
Luke 13:21 In-Context
20 And again he said, To what thing shall I guess the kingdom of God like? 21 It is like to sourdough, that a woman took, and hid it in three measures of meal, till all were soured.
Key Takeaways. Sourdough's long fermentation boosts digestion and gut health by increasing probiotics, prebiotics, and reducing hard-to-digest carbs. Its fermentation also reduces gluten and phytates, improving nutrient absorption—though it's still not safe for people with celiac disease.
Although fermentation reduces gluten levels, it doesn't completely eliminate it so sourdough bread is not suitable for those with celiac disease or gluten intolerance. Better Blood Sugar Control. Fermentation lowers the glycemic index of sourdough bread.
If you have coeliac disease, you'll no longer be able to eat foods that contain any barley, rye or wheat, including farina, semolina, durum, bulgar, cous cous and spelt. Even if you only eat a small amount of gluten, such as a spoonful of pasta, you may have very unpleasant intestinal symptoms.
7 Healthiest Types of Bread
Sourdough contains a variety of vitamins and nutrients, making it super beneficial to your day-to-day health. Sourdough bread has small to moderate amounts of: iron, manganese, calcium, B1-B6, B12, folate, zinc, potassium, thiamin, niacin, riboflavin, selenium, iron, manganese, magnesium, phosphorus, and vitamin E.
While sourdough bread is usually lower in gluten, it is not gluten-free. People with a gluten intolerance may find that sourdough is easier to digest, but people with celiac disease will likely still experience symptoms if they eat sourdough bread.
Make sure you maintain your regular feeding schedule and store your starter at a comfortable room temperature, as yeast dies at 60°C.
Nuts are nutritious, but they can potentially contribute to heartburn, due to their high fat content. If you have GERD or frequent heartburn, eating nuts in moderation or choosing lower-fat nuts like cashews and pistachios may reduce your risk of triggering symptoms.
Whole Wheat Toast With Jam
While most people put a spread of butter underneath their jam, you may want to avoid the high-fat spreads. Choose a buttery spread that is low in fat if you want to avoid heartburn symptoms.
You can eat bread when you have gastritis, but the best choice is one that is easy to digest, low in fat, and free from additives. Sourdough bread often tops the list due to its natural fermentation process that lowers gluten levels, allowing for improved digestibility.