Sourdough is a superfood — here's how to unlock its health benefits

The 2020 sourdough sensation may have slowed down, but this delicious bread still has many health benefits.

In addition to being enjoyable, it’s also packed with prebiotics, the microorganisms that contribute to gut health. Plus it’s easier to digest than conventional bread.

Sourdough bread is made using a type of wild yeast, meaning it occurs naturally, and lactic acid bacteria. Lactic acid bacteria is the process of taking the sugar in milk and turning it into lactic acid. This combination makes it ferment, or break down, into substances like alcohol or acids. It is what is often called a sourdough “starter.”

Prebiotic powerhouse

Before it’s baked, sourdough has both prebiotics and probiotics. The probiotics, which help our body with digestion, don’t survive the baking process, but prebiotics do.

Prebiotics, a type of fiber that’s usually from plants, act as food for the good bacteria in our gut.

Why is it easier to digest?

Sourdough bread is often easier to digest for a couple reasons.

The process of fermentation starts to break down some of the bread components like complex carbohydrates, long groupings of sugar, and gluten or protein. This helps make it easier for our body to digest the nutrients in the bread.

Sourdough may not elevate our blood sugar like typical bread. In some studies, it has shown that the process of fermentation reduces a blood sugar spike.

Keep in mind that if there are any ingredients in the bread that contain gluten, it is not recommended for people with celiac disease. If this is the case for you, it’s best to buy or make your own gluten-free sourdough bread made with gluten-free flour.

Want to make it at home?

It’s fairly simple to make the starter or the beginning of a loaf. And it only takes a few ingredients that you probably already have like flour and water. A quick search online can show you many recipes on how to get started.

How to pick the healthiest sourdough at the store

If you prefer to buy sourdough versus making it at home, you can still get the health benefits. Here are some things to look for:

• Pick an option that is made with whole grains.
• Choose one with minimal ingredients. This includes flour, water, salt and sourdough starter or wild yeast.

Whether you choose to enjoy sourdough with butter and your favorite jam or alongside a bowl of soup, you can feel good knowing that’s likely to be a little healthier than standard bread.