Sourdough vs. Whole-Wheat Bread: A Gastroenterologist Shares Which Is Better for Your Gut
Sourdough bread and whole-wheat bread are both nutritious options, depending on your health goals.
Choose breads that are minimally processed and low in added sugars.
Pair these breads with healthy fats and other wholesome ingredients to support better digestion.Bread is arguably one of humanity's greatest culinary accomplishments. But picking the 'best' bread for your health—particularly for your gut—can be tricky territory. Between sourdough's tangy allure and whole-wheat bread's fiber-heavy reputation, the bread aisle can feel like a battleground of choices. We spoke with Will Bulsiewicz, M.D., MSCI, a gastroenterologist, to help us break down the doughy details for you. This article dives into the gut-health benefits of sourdough and whole-wheat bread, backed by expert insight, so you can make an informed (and tasty) choice for your next slice.
Benefits of Sourdough Bread for Gut Health
Sourdough bread isn't just a trendy item on brunch menus. It offers some real, scientifically backed perks for your gut. It's one of the oldest types of bread, dating back to around 2000 B.C., when the ancient Egyptians first used it. It was likely discovered by accident when wild yeast landed on dough left out in the open, causing it to ferment and develop sourdough's signature flavor and texture. At the time, people didn't realize that sourdough had health benefits, too. Here's why your microbiome might give it two thumbs-up.
It's a Source of Friendly Bacteria
The key to sourdough is the starter—a mix of flour and water where natural yeast and beneficial bacteria grow. Some of the bacteria in sourdough, called lactic acid bacteria, are considered probiotics and may support gut health.
'Traditional sourdough can be great for gut health, thanks to the fermentation process,' explains Bulsiewicz. 'The natural bacteria and yeasts transform the bread—making it easier to digest with a lower glycemic index, more bioavailable nutrients, less pesticides and antinutrients and a punch of acidic flavor. The end product is both delicious and nutritious.'
May Be Easier to Digest Than Other Breads
If bread normally leaves you bloated, sourdough might be your gut-friendly hero. Its fermentation process breaks down gluten and other hard-to-digest compounds, making it gentler on the stomach. In fact, some gastroenterologists recommend sourdough as a better alternative for individuals with irritable bowel syndrome (IBS) or mild gluten sensitivity—though those with celiac disease should avoid it.
One reason sourdough is easier to digest is that it contains lower levels of fructans, a type of carbohydrate that can cause problems for people with IBS. Compared to regular wheat breads, sourdough's fermentation process significantly reduces these compounds, helping to ease digestion.
Bulsiewicz cautions that not all sourdough breads are created equal. 'Many store-bought versions skip the fermentation process altogether and are loaded with the same high-risk ingredients as other commercial breads. If you've got the time, try making sourdough at home. It's easier than it looks, and the best part is, you're in full control of the ingredients.'
Alternatively, visit a local bakery that focuses on fresh, high-quality ingredients.
Packed with Nutrients Your Gut Loves
Fermentation doesn't just make sourdough tastier—it makes it more nutritious, too. Key minerals like zinc, magnesium and iron become more bioavailable, meaning your body can absorb them more easily. These nutrients are important for a well-functioning gut, as they support various aspects of gut health. For example, magnesium may be linked to better gut microbial diversity while reducing potentially harmful bacteria like Enterobacteriaceae.
Benefits of Whole-Wheat Bread for Gut Health
Whole-wheat bread might not have the same trendy charm as sourdough, but it's a nutritional powerhouse in its own right. Here's why it's still a strong contender for your gut health.
A Source of Fiber to Fuel Your Gut Microbiome
Fiber is like a buffet for the healthy bacteria in your gut. Whole-wheat bread is a natural source of insoluble fiber, which helps maintain regular digestion and feed beneficial gut bacteria. Many gastroenterologists stress the importance of fiber as a foundational element for gut health, and whole-wheat bread delivers it in spades.
'Whole-wheat bread can be beneficial for your gut, especially when it's made with whole grains that are high in fiber. Fiber is fuel for your gut microbes, helping them produce short-chain fatty acids that reduce inflammation and support overall health,' explains Bulsiewicz.
Helps Maintain Regular Digestion
Because it's packed with fiber, whole-wheat bread supports a more regular digestive routine. If you're prone to constipation or irregular bowel movements, the fiber in whole-wheat bread acts like a gentle broom, sweeping waste through your digestive tract. It's good news for anyone looking to reduce digestive discomfort.
A Source of Important Nutrients
Whole-wheat bread doesn't just benefit your gut—it supports your overall health, too. Fortified varieties contain B vitamins, which play key roles in energy production and metabolic function, along with minerals like iron. While these nutrients don't all directly impact gut health, they are important for overall health.
Low in Added Sugars
True whole-wheat bread is minimally processed and often doesn't include the added sugars and artificial ingredients that may negatively impact gut health. When purchasing whole-wheat bread, look for options labeled '100% whole grain' or '100% whole wheat,' as some breads marketed as 'wheat' are mostly refined flour in disguise.
'Not all whole-wheat breads are created equal,' Bulsiewicz warns. 'A lot of what you'll find on supermarket shelves is actually highly processed and loaded with additives and hidden sugars that can do more harm than good.'
Limiting added sugars is linked to many health benefits, while consuming excess added sugars may negatively impact heart health.
The Final Verdict
So, which is better for your gut health: sourdough bread or whole-wheat bread? The truth is, it depends on your individual needs and preferences. Both have distinct gut-friendly benefits.
Bulsiewicz shares his personal preference: 'I'll take a properly fermented sourdough from good, organic flour every day of the week. That's my top choice among breads. But a well-made, minimally processed whole-wheat bread that's high in fiber can also be a great option. What matters most isn't whether it says 'sourdough' or 'whole wheat' on the label—it's what's actually in the bread.'
For ultimate gut health, you don't have to choose one over the other. Consider alternating between the two or even combining them into one diet by incorporating sourdough for breakfast and a hearty whole-wheat sandwich for lunch. Variety keeps your gut microbiome diverse and happy.
Additional Tips for Gut Health
Bread is just one piece of the puzzle when it comes to a healthy gut. 'Bread doesn't need to be demonized,' reminds Bulsiewicz. 'It can be part of a balanced, gut-friendly diet. It's not about being perfect, it's about making better choices. No matter what kind of bread you prefer, I always recommend looking for ones with simple ingredients, low added sugar and a good amount of fiber.'
He also offers a practical tip: 'Pair your bread with a healthy fat like avocado. It's delicious and it helps smooth out your blood sugar response.'
Here are some other tips to support your gut health:
Eat More Fermented Foods: Include items like yogurt, kefir, sauerkraut, kimchi and miso in your diet to add even more probiotics.
Stay Hydrated: Water helps move fiber through your digestive tract effectively.
Exercise Regularly: Physical activity supports healthy digestion.
Our Expert Take
When it comes to gut health, both sourdough and whole-wheat bread have earned their rightful place at the table. Sourdough's fermentation process gives it unique digestibility and nutrient boosts, while whole-wheat bread's fiber content is great for microbiome support. The best choice depends on your personal gut-health goals and dietary needs. But remember, the ultimate key to gut health lies in a balanced diet, regular exercise and keeping your stress levels in check. Now, go ahead and toast (literally) to your health with your bread of choice!
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