Sourdough Bread Not Inherently Gluten-Free, Experts Clarify

Recent claims that sourdough bread is suitable for those avoiding gluten are inaccurate, as traditional recipes utilize wheat, rye, or barley flours containing gluten, nutrition and culinary experts confirmed today.

The clarification comes after singer Taylor Swift mentioned during recent interviews promoting her album, The Life of a Showgirl, that even her gluten-free friends could enjoy her homemade sourdough. While the fermentation process in sourdough does break down gluten proteins, it doesn’t eliminate them entirely. “Traditional sourdough, made with wheat, rye, or barley, still contains gluten,” explains John “Wesley” McWhorter, DrPH, MS, RD, LD, CSCS, a spokesperson for the Academy of Nutrition and Dietetics. “Gluten-free sourdough exists, but that’s a different product.”

Sourdough bread gained significant popularity during the pandemic as a home baking trend, and its perceived health benefits are partially true; the fermentation process can make bread easier to digest for some and lower its glycemic index. “This process can make the gluten and other components of the bread easier to digest for some people without celiac disease or severe gluten sensitivity,” says Lauren Manaker, MS, RDN, LD, CLEC, a registered dietitian at Nutrition Now Counseling. However, for individuals with celiac disease or gluten intolerance, consuming traditional sourdough can trigger an autoimmune response. For those seeking truly gluten-free bread, it’s crucial to look for loaves made with certified gluten-free grains like quinoa, millet, or buckwheat, and prepared in a way that avoids cross-contamination.

Chef Anne Quatrano, owner of Atlanta’s Bacchanalia restaurant, notes that while organic and heritage grains may be preferable for other reasons, they still contain gluten. “Gluten-free starters will ferment like traditional starters, and if using gluten-free flour and yeast to make the bread, then yes, it would be gluten-free,” she added. The growing demand for gluten-free options has led to increased innovation in baking, with many bakeries now offering dedicated gluten-free sourdough varieties. The Celiac Disease Foundation provides resources for identifying safe food products.

Health officials emphasize that anyone with a diagnosed gluten intolerance or celiac disease should continue to carefully check ingredient lists and avoid traditional sourdough bread.