Is Sourdough Bread Gluten-Free?

Time for another celiac myth-busting session!

It seems like every week, another celiac myth makes the rounds on the internet. I’ve previously reported on the bogus claims made by Moms Across America about glyphosate, and now I’m back to bust another piece of misinformation circulating online.

Just a few days ago, a chiropractor influencer (who sells dietary supplements on his website…insert eye roll here) posted a reel on social media claiming that celiacs could safely eat sourdough bread thanks to its lower gluten content.

This isn’t a new rumor—it’s been around for years. But it’s become particularly buzzy again after this influencer posted a video about it last week. So, is there any truth to this claim? Is sourdough bread actually gluten-free—and is it safe for celiacs to eat? Nope, nope, and nope!

This is yet another example of misinformation coming from someone who doesn’t have the credentials to weigh in on what’s safe for people with celiac disease. Let’s get into it and debunk this celiac myth below!

Table of contents:

• Is sourdough bread gluten-free?

• Does gluten-free sourdough bread exist?

• The bottom line on the sourdough bread myth

Is sourdough bread gluten-free?

No, regular sourdough bread isn’t gluten-free—and therefore it’s not celiac-safe.

Here’s the deal: Sourdough bread uses a starter—a fermented flour and water mixture that contains lactic acid bacteria and wild yeasts—to rise. The fermentation process is also what gives sourdough its signature tangy taste.

According to Healthline, “As the bacteria and yeast ferment the starches, they degrade some of the gluten.” That means sourdough bread could potentially contain less gluten than conventional bread. However, just because sourdough bread may have less gluten than typical yeast bread, it’s still not anywhere close to being gluten-free.

In fact, a few years ago, Gluten-Free Watchdog tested three artisanal wheat-based sourdough breads for gluten—and all three came back higher than 20 parts per million (ppm), which is the maximum amount of gluten food can contain and still be labeled gluten-free in the US.

Healthline notes that it’s possible that “some of the proteins, starches, and inflammatory compounds in wheat-based products are easier to digest when they’re fermented.”

But again, this still doesn’t make regular sourdough bread celiac-safe. Celiacs need to avoid gluten regardless of how they feel after eating it due to the potential for intestinal damage and long-term health complications.

Beyond Celiac sums this whole situation up nicely:

"There are rumors/misinformation online about sourdough bread being safe for people with celiac disease and gluten sensitivity. Some brands have even falsely claimed their wheat-based sourdough breads were safe for those with celiac disease. While the natural bacteria may make it easier to digest, and the fermentation process decreases the amount of gluten, it still does not reach 20 ppm (parts per million) or less of gluten, which is how the United States defines gluten-free foods. It is important to note that even if someone with celiac disease doesn’t experience symptoms after eating sourdough bread made from wheat, that damage may still be happening to the villi.”

Margaret Clegg also has an excellent Instagram post walking through why regular sourdough bread isn’t gluten-free or safe for celiacs to eat:

miglutenfreegal

A post shared by @miglutenfreegal

As Margaret explains in her post, the health influencer recirculating this rumor references a study that shows people with celiac disease can eat regular sourdough bread—but there are quite a few issues with this research.

For starters, it’s outdated (it was published 20 years ago)—and the sample size is incredibly small (17 participants). Beyond that, though, the testing method here is suspect: The study authors analyzed the participants’ urine for “intestinal permeability” (aka “leaky gut”) after they ate regular sourdough bread.

What? If you know anything about celiac disease, then you know that this isn’t a reliable way to evaluate whether someone with this condition has experienced inflammation or damage due to gluten consumption. The gold standards for celiac testing and monitoring are a blood test and endoscopy.

Does gluten-free sourdough bread exist?

Yes, gluten-free sourdough bread is available from a few different brands and bakeries. There are also plenty of gluten-free sourdough bread recipes out there.

I’m personally a fan of Simple Kneads Organic Sourdough Gluten-Free Bread and Schar Deli Style Sourdough Bread. 3x3 Kitchen, a gluten-free bakery located in The Bronx, New York, also makes a gluten-free sourdough loaf available at some local farmers’ markets and on Fresh Direct.

Meanwhile, GF Jules has popular recipes for gluten-free sourdough starter and gluten-free sourdough bread—and my friend Lori Miller published a recipe for a gluten-free sourdough crust in her newsletter if you’re interested in experimenting with gluten-free sourdough at home.

Additionally, Idris Craft has an entire newsletter, The Naked Pear, dedicated to offering gluten-free sourdough recipes! Check out her gluten-free sourdough starter maintenance guide to get started.

The bottom line on the sourdough bread myth

This is another case where you can’t always believe what you read if you have celiac disease. The health influencer who recently claimed sourdough bread was celiac-safe on social media is a chiropractor. A chiropractor isn’t qualified to advise celiac patients. (He also sells expensive supplements on his website, which is a big red flag for anyone purporting to be a health expert.)

Regular sourdough bread isn’t gluten-free or celiac-safe. Luckily, gluten-free sourdough bread exists. If you have celiac disease, then make sure you’re buying gluten-free sourdough bread or using a recipe that calls for gluten-free ingredients.

Did you see this rumor circulating online? What were your thoughts about it? And have you tried any gluten-free sourdough breads or recipes you really like? Let me know in the comments!

Sources:

• GoodFood. What is sourdough? https://www.bbcgoodfood.com/howto/guide/what-sourdough
  Healthline. Can You Eat Sourdough Bread on a Gluten-Free Diet? https://www.healthline.com/nutrition/is-sourdough-bread-gluten-free

• Gluten-Free Watchdog. Sourdough Wheat Bread is NOT Safe for Folks with Celiac Disease. https://www.glutenfreewatchdog.org/news/sourdough-wheat-bread-is-not-safe-for-folks-with-celiac-disease/

• US Food & Drug Administration. Gluten and Food Labeling. https://www.fda.gov/food/nutrition-education-resources-materials/gluten-and-food-labeling

• Beyond Celiac. Is Sourdough Bread Gluten-Free? https://www.beyondceliac.org/gluten-free-diet/is-it-gluten-free/sourdough-bread/

• Applied and Environmental Microbiology. 2004 Feb;70(2):1088–1096. “Sourdough Bread Made from Wheat and Nontoxic Flours and Started with Selected Lactobacilli Is Tolerated in Celiac Sprue Patients.” https://pmc.ncbi.nlm.nih.gov/articles/PMC348803/

• Canadian Society of Intestinal Research. Debunking the Myth of ‘Leaky Gut Syndrome.’ https://badgut.org/information-centre/a-z-digestive-topics/leaky-gut-syndrome/

• Celiac Disease Foundation. Testing. https://celiac.org/about-celiac-disease/screening-and-diagnosis/screening/

• The Naked Pear. Gluten Free Sourdough Starter Maintenance Guide.

• Consumer Reports. Your Doctor as Salesman. https://www.consumerreports.org/cro/2012/05/your-doctor-as-salesman/index.htm

• Mayo Clinic Press. Fact-checking nutrition influencers: 8 red flags to help you spot nutrition misinformation. https://mcpress.mayoclinic.org/nutrition-fitness/fact-checking-nutrition-influencers-8-red-flags-to-help-you-spot-nutrition-misinformation/