How to Spot the Difference for Better Gut Health

Some sourdough bread you can find in a supermarket isn’t technically sourdough, and you won’t get the same gut health benefits. You can tell if a sourdough is “real” by checking the ingredient list.

1. It Should Have a Simple List of Ingredients

Check the ingredient list for a sourdough starter or culture, along with basics like flour, water, and salt, said Keri Gans, MS, RDN, CDN, a New York-based dietitian.

2. It Should Not Contain Much or Any Commercial Yeast

Commercial yeast is most important to look out for, according to Julia Zumpano, RD, a dietitian at Cleveland Clinic. “The ingredients should not list ‘yeast,’ ‘baker’s yeast,’ or any other commercial leavening agent. The bread should be leavened solely by the natural starter,” Zumpano said.

Some sourdough breads might also include a small amount of commercial yeast, but a true sourdough should still list a starter.

3. It Shouldn’t Have Additives, Preservatives or Sweeteners

Real sourdough does not contain preservatives, artificial flavorings, such as vinegar or citric acid, or dough conditioners, Zumpano said.

“Commercial yeast often requires sugar to activate quickly, but real sourdough’s natural fermentation doesn’t need added sweeteners, so ingredients like sugar, honey, or barley malt are red flags,” she added.

4. It Should Have a Distinct Taste and Texture

“Fake” sourdough breads often taste different. “Commercial sourdough has more of a standard mild and neutral bread taste and feel,” Gans said.

These breads usually rely mainly on commercial yeast and may include ingredients added to control texture and extend shelf life.

“Real sourdough bread has a distinct taste and texture,” Gans said. “The taste is nutty, earthy, and a bit tangy or sour. ‘Fake’ sourdough often gets its flavor from added acids or flavorings, such as vinegar, lactic or acetic acid, rather than from fermentation.”

5. It Should Have a Short Shelf-Life

If your loaf has an expiration date that is weeks or months away, it is likely not real sourdough, said Zumpano.

“Real sourdough bread, without artificial preservatives, has a short shelf life, typically a few days,” she added.

Health Benefits of Real Sourdough Bread

It’s worth taking the time to confirm that your bread is real sourdough, given that real sourdough provides unique health benefits that other breads don’t.

According to Zumpano, that includes:

• Better digestion: The fermentation in sourdough can lead to decreased bloating, gas, and discomfort, as well as improved digestion.
• Healthier gut: Sourdough contains prebiotics, which feed the good bacteria in your gut, which leads to a healthier gut microbiome.
• Improved blood sugar: The fermentation lowers the glycemic index of the bread, leading to a slower blood sugar response.
• Lower blood pressure and cholesterol: If your sourdough is made with whole grain flour, the fiber in it can support both cholesterol and blood pressure management.
• More nutrients: Sourdough is rich in antioxidants, vitamins and minerals, fiber, and protein. The fermentation reduces phytates, which can interfere with nutrient absorption, and it helps release minerals such as zinc, iron, magnesium, and calcium, making it easier for your body to absorb them.