Is Sourdough Bread Healthy for Blood Sugar and Digestion?

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Aug 15, 2025

Explore the fascinating benefits of sourdough bread for blood sugar and digestion. Discover how fermentation lowers gluten content, making it easier to digest. Learn about the role of postbiotics in stabilizing blood sugar levels. Sourdough bread offers a lower glycemic impact compared to regular bread, which can enhance nutrient absorption. While it’s not gluten-free, many find it a healthier choice. For those with specific health conditions, moderation is key, but for others, sourdough can be a delicious addition to their diet.

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INSIGHT

What Sourdough Actually Is

Sourdough is a fermented bread made with a starter of beneficial bacteria that produce lactic acid postbiotics.
Fermentation breaks down many compounds in flour and gives sourdough its characteristic sour flavor.

ANECDOTE

Historical And Modern Sourdough Use

Ancient cultures used fermented breads historically and many people now make or buy sourdough at home.
Homemade sourdough appeals because it combines traditional bread with fermentation benefits.

INSIGHT

Gluten Is Greatly Reduced, Not Eliminated

Traditional sourdough cuts gluten dramatically from ~124,000 ppm to roughly 200 ppm per serving.
That reduction helps but does not meet FDA or strict gluten-free thresholds.

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In this episode, Dr. David Jockers dives into the science of sourdough bread and its impact on blood sugar and digestion. Learn how the fermentation process reduces gluten, making it easier on your gut and improving overall health. Dr. Jockers also shares the benefits of postbiotics found in sourdough and their role in stabilizing blood sugar levels.

You’ll discover why sourdough bread has a lower glycemic impact compared to traditional bread, making it a better option for managing blood sugar. Dr. Jockers explains how this bread can help with digestion by stimulating stomach acid and bile, improving the absorption of nutrients.

While sourdough bread is not gluten-free, it offers a significant reduction in gluten content, making it a healthier alternative for many. For those with chronic inflammatory conditions or gluten sensitivities, Dr. Jockers advises moderation, but for the healthy individual, sourdough can be a delicious and beneficial addition to your diet.

In This Episode:

00:00 Understanding Gluten and Zonulin

00:26 Introduction to Sourdough Bread

02:44 The Truth About Sourdough Bread

09:02 Health Benefits of Sourdough Bread

11:12 Considerations for Autoimmune Conditions

13:18 Conclusion and Final Thoughts

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“Sourdough’s fermentation process lowers gluten significantly, making it easier on the gut.”

~ Dr. Jockers

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