Sourdough: The bread that fills you up (not out)

Think bread always leaves you hungry again an hour later? Not this one.

Sourdough isn’t just deeply satisfying to eat. Its natural fermentation, higher fibre, and slower-digesting carbs can help keep you fuller for longer. You also get steadier energy and fewer snack cravings.

Here’s why sourdough is the bread that fills you up, not out.

1. It’s easier on your blood sugar

Thanks to its long, natural fermentation, sourdough has a lower glycaemic index (GI) than most conventional white breads.

• 📚 A study in the British Journal of Nutrition found that sourdough bread leads to slower rises in blood glucose and insulin levels, meaning fewer energy spikes and crashes.
  

Instead of a quick surge and inevitable slump, sourdough helps keep you steady. You stay full and focused for longer.

👉 Curious how this works? Check out our articles on sourdough’s secret GI advantage, when to eat sourdough for the best absorption, and how freezing bread can lower its GI even more.

2. The texture makes you chew more (and that matters)

Sourdough’s chewy crust and hearty crumb naturally slow down your eating.

• Research in journals like Appetite shows that more chewing leads to greater feelings of fullness and less overall intake. It simply gives your body time to register that you’re satisfied.
  

While these studies aren’t on sourdough specifically, its texture makes it a bread that encourages more chewing, which taps right into this benefit.

3. More fibre and resistant starch means longer-lasting fullness

The same fermentation that gives sourdough its tang also changes the bread’s starch structure. It increases resistant starch, which acts like fibre in your gut.

• 📖 A study in Food Chemistry highlighted how sourdough fermentation boosts resistant starch content — which can help you feel fuller for longer and support gut health.

Plus, traditional sourdough keeps more natural fibre intact compared to highly processed white breads.

👉 Curious how this works? Check out our articles on sourdough and gut health & sourdough and bloating.

4. A bread that practically insists you eat mindfully

The crackle of the crust. The deep aroma. That subtle tang. Sourdough almost makes you slow down and savour each bite.

• Studies on mindful eating show that paying attention to taste, smell, and texture helps regulate appetite and reduces overeating.

Sourdough isn’t a magic trick. But its sensory experience encourages habits that truly help you feel satisfied.

The final crumb

Is sourdough a miracle diet bread? Of course not — it’s still bread, best enjoyed as part of a balanced diet.

But thanks to its lower GI, higher fibre and resistant starch, chew-friendly texture, and a taste that demands your attention, it’s more likely to leave you truly satisfied — not reaching for another snack an hour later.

We think that’s pretty special. (Though yes, we’re biased.)

Hungry for bread that does more than just fill a gap?

Check out our latest sourdough bakes — or sign up to our newsletter for bread tips, recipes, and a cheeky discount on your first order.