Health Benefits of Whole Wheat and Sourdough Bread

This content was reviewed and approved by Kathleen Stanley, CDCES, RDN, LD, MSEd, BC-ADM, MLDE

Both whole wheat and sourdough bread have health benefits, particularly when compared to white bread. But they have distinct characteristics and offer different advantages.

This article compares and contrasts whole wheat and sourdough bread across several key attributes. Read on to learn about the similarities and differences.

Helpful Insights on Whole Wheat and Sourdough Bread

A healthy diet can include whole wheat bread, sourdough, or both in appropriate quantities. Your choice of which to eat (if either) should be driven by your health needs and goals. Remember that the health benefits of any particular bread brand or homemade loaf depend on the ingredients used, the baking process, and other factors.

Let’s look at how whole wheat and sourdough bread stack up against one another in various ways.

Nutritional Content and Bioavailability

Whole wheat is higher in fiber, protein, and vitamins and minerals like B vitamins and iron. Whole wheat includes the bran and germ of the wheat kernel, where many of the nutrients are found.

Sourdough might have slightly lower levels of some minerals than whole wheat, but it is high in iron, B vitamins, and antioxidants. Fermentation can also increase the bioavailability of certain minerals like magnesium and zinc.

Digestibility

Whole wheat can be more difficult to digest for some people due to its higher fiber content and the presence of phytic acid, which can inhibit mineral absorption.

Sourdough bread tends to be easier to digest because of the fermentation process used in making it. That process breaks down phytic acid. It also breaks down gluten. So, while sourdough bread isn’t gluten-free, it can be better for people with mild gluten sensitivities.

Gut Health

Whole wheat’s high-fiber content promotes regular bowel movements and feeds beneficial gut bacteria.

Sourdough’s fermentation process creates prebiotics and probiotics, which can further support a healthy gut microbiome by promoting the growth of beneficial bacteria.

Fiber Content and Benefits

Whole wheat is an excellent source of fiber, which aids in digestion, increases satiety and helps regulate blood sugar and cholesterol levels.

Sourdough also contains fiber, but potentially less than whole wheat. However, the fiber in sourdough still contributes to digestive health and other benefits associated with fiber.

Consider Giving Whole Wheat or Sourdough a Try

Learning about the health benefits of whole wheat and sourdough bread can help you incorporate one or both into a healthy, balanced diet.

If you have questions about which bread is better for you, your Baptist Health doctor can consider your current health and medical history and help you choose. If you don’t have a physician, our online provider directory is a great place to find one.

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