Can sourdough help with menopause symptoms?
Menopause can feel like your body’s gone off-script — a little less rise, a little more crumble.
While we can’t knead away the hot flashes, we do know that what’s happening in your gut can influence how you feel from head to toe.
At Good In Bread, we’ve always believed good bread should nourish as well as delight. And it turns out that the humble sourdough loaf — long fermented, full of character, and a bit wild at heart — might just be the kind of everyday support your midlife body appreciates.
Here’s what the science says.
🌾 Supporting digestion through natural fermentation
As oestrogen levels decline, the digestive system can slow down, leading to bloating, constipation, or a heavy feeling after meals. Hormonal changes also influence the gut microbiome — the community of bacteria that helps regulate digestion, immunity, and even mood.
Sourdough’s long fermentation helps:
- Break down complex carbs and gluten, making it easier to digest.
- Reduce phytic acid, improving mineral absorption.
- Create lactic acid bacteria that feed beneficial gut microbes.
A 2021 review in Frontiers in Microbiology found that fermented foods, including sourdough, can improve gut microbial diversity and reduce inflammation — both key for midlife digestive balance.
⚡ Steadier energy and blood sugar balance
Fatigue often sneaks in during menopause, partly due to shifting hormones that affect insulin sensitivity. Sourdough’s slow fermentation changes the structure of starches, leading to a lower glycaemic index — meaning steadier blood sugar and fewer energy crashes.
A study in Critical Reviews in Food Science and Nutrition (2024) found that sourdough bread caused smaller blood sugar rises than standard white bread.
Steady glucose = steady energy = fewer moments of wondering why you walked into that room.
If you’d like to learn more, check out our article about blood sugar levels and sourdough.
⚖️ Supporting healthy weight and metabolism — indirectly
Midsection weight gain is a common frustration in menopause. Sourdough isn’t a quick fix (we bake bread, not miracles), but it can help by supporting better blood sugar control and gut health.
Fermented foods have been linked to improved insulin sensitivity and reduced inflammation, while whole-grain sourdough adds fibre to help you feel full longer.
The result? A loaf that works with your metabolism instead of against it.
🌿 Gut health, mood, and the “second brain”
Your gut and brain are in constant conversation through the gut–brain axis. When gut bacteria are off balance, mood and sleep can follow suit.
Fermented foods may help rebalance this system. A 2022 review in Nutrients found that fermented foods can influence mood and stress resilience by improving gut function.
A calm gut can mean a calmer mind — something every midlife woman can appreciate.
If you’d like to learn more about gut health and sourdough, check out our article on why sourdough is good for your gut.
🥣 How to get the most from your sourdough
- Choose real sourdough: Look for “wild yeast” or “long-fermented” on the label.
- Go whole grain: More fibre, more nutrients, more to love.
- Pair it wisely: Add protein and healthy fats to keep blood sugar balanced.
- Savour it slowly: Good bread (and good digestion) take time.
The final crumb
Menopause changes how your body digests, metabolises, and feels — but small, nourishing choices can make a real difference.
Sourdough, with its natural fermentation and gentle approach to carbs, offers science-backed benefits for gut health, energy, and metabolic stability.
It’s not a cure-all — but it’s a wholesome companion on the midlife journey.
And while we can’t promise it’ll solve everything, a beautiful slice of warm, tangy sourdough is a reminder that life — and bread — still rises beautifully, given the right conditions.
🛒 Fancy trying it for yourself?
If you’re curious to explore the benefits of real sourdough, we’ve got you covered:
- 🥖 Shop our artisan sourdough loaves — slow-fermented, baked with love, and delivered fresh.
- 🍞 Discover our sourdough baking kits — everything you need to start baking your own sourdough loaves.
Because sometimes, wellness starts with something as simple — and as delicious — as good bread.
