By Karyn Lynn Grant
Is Sourdough Good for Someone Who is Lactose Intolerant?
If you’re lactose intolerant, you might already be cautious about foods that contain dairy or hidden sources of lactose. But what about sourdough bread? Since it’s made through a natural fermentation process, does it pose a risk, or could it actually be beneficial for people with lactose intolerance? Let’s break it down!
What is Lactose Intolerance?
Lactose intolerance is the body’s inability to properly digest lactose, the natural sugar found in milk and dairy products. This happens when the small intestine doesn’t produce enough lactase, the enzyme needed to break down lactose.
Symptoms of Lactose Intolerance May Include:
- Bloating
- Stomach cramps
- Gas
- Diarrhea
- Nausea
Since lactose is found in milk, cheese, yogurt, and many processed foods, it’s important for lactose-intolerant individuals to check ingredient labels carefully.
Does Sourdough Contain Lactose?
No! Traditional sourdough bread is naturally dairy-free and does not contain lactose. Classic sourdough is made from flour, water, salt, and a naturally fermented starter—none of which contain dairy.
However, Be Cautious With Store-Bought or Enriched Sourdough Breads
Some commercially produced sourdough breads or enriched varieties (such as brioche-style sourdough) may contain milk, butter, or whey. Always check the ingredients if you’re buying pre-made sourdough.
Can Sourdough Help with Digestion for Lactose-Intolerant People?
Yes! Here’s how sourdough may actually support digestive health, even if you’re lactose intolerant:
- Sourdough Contains Probiotics & Prebiotics
During the fermentation process, lactic acid bacteria (LAB) naturally develop in sourdough. These same beneficial bacteria are found in fermented dairy products like yogurt, but since sourdough is dairy-free, you get the digestive benefits without lactose exposure.
How This Helps:
- Lactic acid bacteria can support gut health and make digestion easier.
- Prebiotics in sourdough feed healthy gut bacteria, improving overall digestion.
- This may help ease symptoms of lactose intolerance by promoting a healthier gut microbiome.
- Sourdough is Easier to Digest Than Regular Bread
Because sourdough is fermented over many hours, the natural bacteria and wild yeast help break down gluten and starches before you even eat it. This makes it easier on the stomach and less likely to cause bloating or discomfort—which are common issues for lactose-intolerant individuals with sensitive digestion.
- Sourdough May Support Lactose Digestion
Some research suggests that a healthy gut microbiome (with plenty of beneficial bacteria) may actually help the body tolerate small amounts of lactose better. Since sourdough supports gut health, it may play a role in improving overall digestion, even for those with food sensitivities.
How to Enjoy Sourdough if You’re Lactose Intolerant
To safely enjoy sourdough, follow these simple tips:
- Stick to Traditional Sourdough – Choose homemade or artisan sourdough that contains only flour, water, salt, and starter.
- Check Labels – Avoid sourdough breads labeled “enriched” or “milk bread”, which may contain dairy.
- Pair It with Dairy-Free Spreads – Enjoy sourdough with dairy-free alternatives like avocado, nut butters, hummus, or olive oil.
- Try Whole Grain Sourdough – Higher fiber content supports digestion even further.
Final Verdict: Is Sourdough Safe for Lactose-Intolerant People?
- Yes! Traditional sourdough is naturally lactose-free and completely safe for people with lactose intolerance.
- The fermentation process makes sourdough easier to digest than regular bread.
- It contains gut-friendly bacteria, which can support digestion and may even help with overall food tolerance.
If you’re looking for a wholesome, dairy-free bread that’s gentle on the stomach, sourdough is an excellent choice. So go ahead—slice into that golden, crusty loaf and enjoy the benefits of sourdough without worry!
Would you like a dairy-free sourdough recipe to try at home? Let me know in the comments!
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“A NEW START ”
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By Karyn Lynn Grant, LMT,
