Sourdough bread helps body absorb more nutrients

Health Digest highlights in its article that sourdough bread offers more than just a tangy flavor—it can also improve nutrient absorption. 

Sourdough can enhance your diet by improving nutrient absorption, though not necessarily by providing more vitamins and minerals than whole wheat bread. While sourdough may not have a higher concentration of nutrients, it plays a crucial role in making them more accessible for your body.

Many plant-based foods are rich in essential minerals like magnesium, potassium, and zinc, but they also contain phytic acid, an anti-nutrient that binds to these minerals and prevents absorption. The fermentation process in sourdough helps break down phytic acid, allowing your body to absorb these vital nutrients more effectively.

Phytic acid isn't harmful to plants; in fact, it plays a crucial role in their growth. Found in the seeds of plants, phytic acid is broken down by the plant's enzymes into phosphorus, which is essential for growth. However, humans lack the enzymes necessary to break down phytic acid, so it passes through the digestive system, carrying valuable minerals with it. This can potentially lead to mineral deficiencies, especially if you consume large amounts of nuts, seeds, or legumes, particularly in a diet already low in minerals.

The fermentation process in sourdough activates the enzymes in the grains, helping to break down phytic acid. Additionally, the beneficial bacteria in the sourdough starter contribute to reducing phytic acid levels. According to a 2024 review in Foods, different strains of sourdough microbiota, combined with wild yeast, can lower phytic acid content by up to 40 per cent. The amount of phytic acid in sourdough can vary depending on factors such as the length of fermentation and the addition of other enzymes or probiotics to the dough.

By Naila Huseynova