People often blame bread for bloating. And for many, that’s true.
But sourdough is different.
Because it’s naturally fermented, sourdough can be easier to digest than standard bread — and may reduce bloating for some people.
In this guide, we’ll explain why that happens, when it doesn’t, and how to get the benefits.
Does sourdough cause bloating?
Sourdough is less likely to cause bloating than regular bread because natural fermentation breaks down gluten and certain sugars that can be hard to digest. However, it can still cause bloating in some people, depending on how it’s made and individual sensitivity.
Most modern bread is made quickly using commercial yeast.
This means:
- little fermentation time
- more unbroken gluten
- more FODMAP sugars
These can:
- ferment in your gut
- produce gas
- cause discomfort and bloating
Why sourdough is different
Sourdough is made using gut friendly bacteria.
This slow fermentation process:
- breaks down gluten proteins
- reduces FODMAP sugars
- pre-digests parts of the dough
The result is bread that many people find:
- easier to digest
- less likely to cause bloating
When sourdough can still cause bloating
Sourdough isn’t perfect for everyone.
You may still get bloating if:
- the fermentation was too short
- the bread contains added yeast
- you’re highly sensitive to gluten
- you eat large quantities
This is why not all sourdough is equal.
How to reduce bloating with sourdough
If you want the benefits, focus on:
1. Long fermentation
Look for bread fermented for 12–24 hours.
2. Simple ingredients
Just flour, water, and salt.
3. Make it yourself (best option)
This gives you full control over fermentation.
Recommended Reading –
Learn if you can eat sourdough bread every day, its health benefits, and how to bake real sourdough at home.
Want sourdough that’s actually easier to digest?
The easiest way is to make it yourself with a live starter. At Sourdough by the Sea, we provide everything you need to get started — even if you’ve never baked before.
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Choose from one of our Bestselling Sourdough starter gift sets – which comes with all you need to make delicious tasting bread and pizzas any time of year. Starter jar, proofing basket, dough cutter and our guide to looking after starter culture, recipes and more.
