Can sourdough help with bloating, gut health and IBS?
If you have a sensitive gut, or live with IBS (Irritable Bowel Syndrome), you might feel like bread is your biggest frenemy. After enjoying a sandwich or slice of toast, many people experience bloating, cramps, or other digestive woes.
But what if not all bread is created equal? Traditional sourdough is more than just delicious; it might actually be a friend to your gut. Here’s why.
Sourdough and bloating: a closer look
Sourdough bread undergoes a natural fermentation process involving wild yeasts and lactic acid bacteria. This fermentation breaks down some of the fermentable carbohydrates in wheat, like fructans, which are classified as FODMAPs — short-chain carbohydrates that can be poorly absorbed and quickly fermented in the gut. This rapid fermentation often produces gas and bloating, particularly in people with sensitive digestion or IBS. Studies have shown that sourdough fermentation can significantly reduce FODMAP levels compared to conventional bread, making it easier on the digestive system.
Although the baking process destroys the live lactic acid bacteria, sourdough fermentation still produces beneficial compounds, including organic acids and prebiotic fibres, which may help support a healthy gut environment (Marco et al., 2017). As a result, many people find sourdough bread gentler on their digestive system and less likely to cause uncomfortable bloating.
IBS & Gut Health: Why your belly reacts the way it does
IBS is a common digestive condition that disrupts how your gut works and communicates with your brain. It often leads to:
- Bloating and excessive gas
- Abdominal pain
- Constipation, diarrhoea, or a frustrating mix of both
Although researchers haven’t fully uncovered all the causes of IBS, they know it’s closely linked to gut health — including the balance of bacteria in your gut, how your gut muscles move food along, and the sensitivity of your digestive lining.
That’s why what you eat can make such a big difference.
Why regular bread can be tough on digestion
Many commercial bakeries make bread quickly, using industrial shortcuts that skip the long, natural fermentation of traditional baking. This means:
- Higher levels of certain carbs, called FODMAPs, stay intact. These can ferment rapidly in your gut, producing gas and drawing in water, leading to bloating and discomfort.
- Wheat fibres and gluten may also be harder to break down, putting extra strain on sensitive digestive systems.
What is the low FODMAP diet & how does it help IBS?
The low FODMAP diet is a proven approach to managing IBS. It involves temporarily reducing foods that are high in FODMAPs — specific types of carbohydrates (like fructans, lactose, sorbitol) that the small intestine doesn’t absorb well and that gut bacteria quickly ferment.
This can trigger bloating, gas, and other IBS symptoms. After a short restriction phase, you gradually reintroduce FODMAPs to identify your personal triggers. Because proper fermentation typically lowers FODMAP levels in sourdough bread, many dietitians allow it in moderation during this diet.
(If you’re curious, here’s a helpful guide from Monash University — the leaders in FODMAP research.)
How sourdough is different
Traditional sourdough bread is made through a slow, natural fermentation with wild yeasts and lactic acid bacteria. This time-honoured process changes the bread in remarkable ways:
✅ Breaks down FODMAPs.
Long fermentation can significantly reduce the content of FODMAPs (especially fructans) in wheat, making sourdough easier on the gut than standard bread.
✅ Transforms starches and fibres into prebiotics.
The fermentation process alters the bread’s carbs and fibres, which can act as prebiotics, feeding the good bacteria in your gut and supporting a healthier microbiome. (You can read more on this in our post on sourdough and gut health.)
✅ Creates organic acids.
These natural compounds, like lactic acid and acetic acid, give sourdough its tangy flavour. They also help slow how quickly sugars are absorbed in your gut, supporting smoother digestion and steadier blood sugar.
So while sourdough bread isn’t technically a probiotic food (since most of the friendly bacteria don’t survive baking), its fermentation process still makes it more gut-friendly than many other breads.
Can sourdough bread help with IBS?
Sourdough isn’t a cure — but thanks to its reduced FODMAP content and transformed fibres, many people with IBS find that properly fermented sourdough is easier to tolerate, causing fewer symptoms like bloating and cramps.
A 2018 research review, found that sourdough fermentation can significantly lower FODMAP levels in wheat bread, helping reduce gastrointestinal symptoms in people with IBS.
Additional studies show that the lactic acid bacteria in sourdough break down fructans, a key FODMAP, further reducing potential digestive triggers (De Angelis et al., 2019).
Sourdough fermentation also partially breaks down gluten proteins, which may improve digestibility and ease symptoms in some individuals sensitive to gluten (Gobbetti et al., 2018).
Moreover, the organic acids produced during sourdough fermentation, such as lactic and acetic acids, have been shown to support a healthy gut microbiota, promoting better digestion and gut function (Poutanen et al., 2009).
While targeted clinical trials specifically on sourdough and IBS are limited, the evidence for the effectiveness of a low FODMAP diet in managing IBS symptoms is strong — underscoring why sourdough’s lower FODMAP content may offer relief (Halmos et al., 2014).
Together, these findings suggest sourdough bread made through traditional fermentation might be a gentler, gut-friendly option for many with IBS.
Scientific evidence at a glance
- Sourdough fermentation reduces FODMAPs, especially fructans, making bread easier to digest. (Nutrients, 2018)
- Lactic acid bacteria in sourdough break down gluten proteins, improving digestibility. (Gobbetti et al., 2018)
- Organic acids produced during fermentation support gut microbiota and digestion. (Poutanen et al., 2009)
- Low FODMAP diets effectively reduce IBS symptoms, supporting the potential benefits of sourdough’s reduced FODMAP levels. (Halmos et al., 2014)
FAQs about Sourdough, FODMAPs & IBS
🤔 Is sourdough bread low FODMAP?
Properly fermented sourdough bread is lower in FODMAPs than standard breads, because the wild yeasts and bacteria break down many of the fermentable carbs. That’s why it’s often allowed in moderation on a low FODMAP diet. However, it’s not completely FODMAP-free, so listen to your body and start with small amounts.
🙌 Can people with IBS eat sourdough bread?
Many people with IBS find they tolerate traditional sourdough better than regular bread. The long fermentation reduces FODMAP levels and changes the bread’s structure, making it easier to digest. But everyone’s gut is different — it’s best to try a little and see how you feel.
💡 What are organic acids in sourdough?
They’re natural compounds (like lactic acid and acetic acid) created during fermentation. They give sourdough its tangy flavour, help keep the bread fresh, and may slow how quickly sugars are absorbed in your gut, supporting smoother digestion.
The Takeaway: A more gut-friendly bread
If you’re living with IBS or simply looking to support a healthier gut, sourdough might be the bread your belly’s been waiting for. Its unique fermentation process creates a loaf that’s not just rich in flavour, but also kinder to sensitive digestion.
Try our naturally fermented sourdough
Looking for a bread that’s kinder on your gut — without compromising on flavour?
All our loaves are slowly fermented for over 24 hours, making them easier to digest and naturally delicious.
