Is Sourdough Bread Gluten Free? Myths about Sourdough

I get quite a few questions asking, “is sourdough gluten free?” And, although the answer is NO, there is more to the question that needs to be answered.

Although long fermented sourdough bread can be easier to digest for some people, it isn’t actually gluten free.

If you are brand new to sourdough, you will need to make your own sourdough starter

Although there are many types of bread that are “healthier”, sourdough is among the most healthy if it is long fermented and made with healthy flours.

*This post contains affiliate links. I may make a small commission on sales at no extra cost to you*

What is Sourdough?

First, let’s talk about Sourdough and the process of fermenting your grains. A sourdough starter culture is a colony of wild yeast and natural bacteria.

When you make a starter, you are capturing this yeast and bacteria from the air, the flour, and even the utensils you use.

When you make bread using a sourdough starter, there is a long rise time. This is called the fermentation process.

In general, it takes anywhere from 4-24 hours for the fermentation process to let the bread rise. This is done at room temperature or in the fridge depending on how long you want to let the dough ferment.

This fermentation process breaks down phytic acid that is on grains. Phytic acid can be difficult for some to digest.

This process does not make the bread have less gluten, however it can be easier on the tummy than bread that has risen with baker’s yeast or commercial yeast.

Homemade sourdough bread is not only a healthier option, it is also so delicious!

What is Active Sourdough Starter?

Active starter is starter that has been fed within the last 24 hours and is bubbly and active.

This stage of the starter is ideal for rising bread dough.

What is Sourdough Discard?

Sourdough starter discard is hungry starter. It hasn’t been fed within the last 24 hours and may have a liquid on top and an acetone smell.

This stage of starter is better suited for a sourdough recipe that doesn’t require a big rise.

Shop this Post

(each of these are an affiliate link)

Grain Mill: Nutrimill Grain Mill

Stand Mixer: Nutrimill Stand Mixer

Banneton Basket: Proofing Basket

Bread Lame: Scoring Blade

What is the Fermentation Process?

The sourdough fermentation process is the time it takes for the sourdough starter to consume the flour in the recipe and producing carbon dioxide that rises the bread.

During this time, there is a breakdown of the gluten and starches in the dough.

And, although it doesn’t render the bread gluten free, it can be tolerated more easily than regular bread by those with gluten sensitivities or those with irritable bowel syndrome.

THIS DOES NOT MEAN THAT CELIAC PATIENTS CAN TOLERATE SOURDOUGH BREAD

Having gluten intolerance means you have to avoid it all together.

Celiac patients can not tolerate even a small amount of gluten and must follow a strict gluten-free diet.

These patients should only consume gluten-free sourdough bread made with a gluten-free starter.

How can you make a Gluten-Free Sourdough Starter?

To make a sourdough starter that is gluten-free you must use gluten-free flour.

Options are Buckwheat flour, Brown Rice Flour, or a Gluten-Free flour mix.

Gluten free sourdough starters act similarly to regular sourdough starters, however baking gluten free sourdough bread is quite different that the process of making wheat-based sourdough bread or regular sourdough bread.

Keep in mind, gluten free sourdough bread must be made with gluten-free ingredients as well.

Making gluten-free bread is totally doable with a little practice!

Can those with wheat sensitivities eat long fermented sourdough bread?

Wheat sensitive and gluten sensitive people have reported being able to tolerate sourdough bread that has been fermented for at least 12-24 hours.

This is great news for those who suffer with bloating and stomach issues after eating bread.

What types of flour can I use to feed my sourdough starter?

Pretty much any type of flour will work for feeding a sourdough starter.

You can use all purpose flour, bread flour, whole wheat flour, or gluten free flour.

Traditional flour is made with wheat based flour.

I prefer to use either freshly milled whole grain flour or unbleached all purpose flour.

Sourdough starters seem to really like whole grains, meaning whole grain freshly milled flours.

The healthiest way to make sourdough bread

To make things even better, when you use freshly milled flour to make your sourdough, the vitamins and minerals are more bioavailable if you long ferment them with sourdough.

I think we are all in agreement that we want to feed our families the most nutritious food we can.

Freshly milled sourdough bread is kind of a super bread. Full of nutrients and easier to digest, this bread is also the most flavorful of all!

I love to make sourdough bread with freshly milled ancient wheat.

These heritage wheat varieties are already easier to digest than their modern counterparts and are also much more flavorful.

In conclusion

If you are someone who deals with tummy issues after eating bread, I highly recommend looking into long fermented sourdough bread.

Sourdough bread is a better option for those who have problems regulating blood sugar as well if the bread is long fermented for at least 12 hours.

Unlock the health benefits and wonderful flavor of this amazing bread that has been made for thousands of years!