Is Sourdough Bread Good for Stomach Aches?

Partly: sourdough bread may be easier to tolerate with mild stomach aches related to fructan sensitivity because fermentation can reduce fructans in some loaves. Evidence that sourdough bread relieves an active stomach ache is limited, however, and its effects vary. If your symptoms are mild and you normally tolerate wheat, you can try a small amount while paying attention to how you feel.

Is sourdough bread a good choice for a stomach ache?

Sourdough bread can be a reasonable food to try when you feel able to eat, but it is not a remedy for every stomach ache. It may be more comfortable than some other breads for someone sensitive to fructans, carbohydrates found in wheat and certain other grains.

That possible advantage depends on the loaf and the person. Sourdough bread is one option among the best foods for stomach aches, not a way to identify or treat the cause of pain.

How might sourdough bread affect the stomach?

Sourdough bread is made with a fermented starter. During fermentation, microorganisms can break down some of the fructans in the flour. Gut microbes can ferment fructans that reach the large intestine, sometimes contributing to gas, bloating and discomfort in people who are sensitive to them.

The amount of fructan left in sourdough bread varies with the ingredients and how it is made. A loaf labeled sourdough is not automatically low in fructans, and a sour taste does not tell you how much fructan it contains. If you follow a low-FODMAP diet with a dietitian, check the loaf and your individual serving guidance rather than assuming it will be suitable.

Fructans are different from gluten, a protein found in wheat, rye and barley. Fermentation does not reliably remove gluten or make sourdough bread made with those grains safe for someone with celiac disease.

What does the evidence say about sourdough bread and stomach aches?

The evidence for using sourdough bread specifically to relieve stomach aches is limited. A 2019 review of fermented foods and gastrointestinal health reports that sourdough bread has been studied in randomized trials for gastrointestinal effects, but clinical evidence for fermented foods is generally limited.

That review does not establish sourdough bread as a treatment for an active stomach ache or show that it is better than ordinary bread for everyone. A loaf that one person tolerates well may still cause discomfort for another. Stomach aches also have many possible causes, so a change in symptoms after eating cannot by itself identify the cause.

Although microorganisms are important in making sourdough bread, baking generally kills them. Do not assume that sourdough bread supplies live probiotics or that eating it will correct a digestive problem.

How can you try sourdough bread safely?

If your discomfort is mild and you feel ready to eat, start with a small piece of plain sourdough bread. Choose a loaf you have tolerated before if possible, and avoid adding rich or greasy toppings that may make it harder to tell what is causing discomfort.

Eat slowly and notice whether the bread makes you feel better, worse or no different. Stop eating it if it aggravates your symptoms; there is no need to force yourself to finish it. Toasting can change the texture, but it does not turn sourdough bread into a treatment for pain.

If you are vomiting or cannot comfortably eat, do not force solid food. For ideas about fluids, see the best drinks for stomach aches. Seek medical advice if you cannot keep fluids down or show signs of dehydration.

Who should be careful, and when should you see a doctor?

Avoid sourdough bread made with wheat, rye or barley if you have celiac disease. Choose a loaf labeled gluten-free and take care to avoid cross-contact. If you think you might have celiac disease, speak with a clinician before removing gluten, because doing so can affect testing.

People with a wheat allergy should avoid sourdough bread containing wheat; fermentation does not make wheat safe for them. If you have a diagnosed digestive condition or frequently react to bread, a clinician or dietitian can help you assess your symptoms and food choices. If you suspect a medicine is causing your pain, ask your clinician or pharmacist rather than stopping a prescribed medicine on your own.

Seek emergency care for sudden severe pain, a rigid abdomen, bloody vomit, or black or bloody stools. Contact a clinician promptly for persistent vomiting, dehydration, worsening pain or a stomach ache that persists or keeps returning. During pregnancy or when a young child has abdominal pain, seek medical advice sooner rather than relying on food to settle it.